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Monthly Archives: March 2017

Are You Exercise Junkies?

A true exercise junkie is someone who is addicted to exercise, whether it is to attain the perfect body or because they are hooked on the high they get from the endorphins that the body produces when exercising.

To be a junkie is to have your life taken over.

Moderation in all respects.

Try telling that to an exercise maniac. It’s like telling someone they’re an alcoholic. They won’t believe you or at least they won’t admit to being addicted.

How do you recognize someone who has let keeping fit take them over?

It becomes an all-embracing compulsion. The true junkie will eat, sleep and breathe exercise and if he or she recognizes that they have a problem the chances are that they are likely to be a member of several gyms, in order to try and hide their obsession.

They have to feel in control of their lives and bodies and of course strenuous exercise drives all the usual daily worries out of the mind.

Self-esteem and body image play a great part in this particular neurosis. Young girls can easily become hooked in order to compete with their peers. Parents or sports coaches often unwittingly encourage children by pushing their offspring into bigger and better achievements.

However if a young girl has an addictive personality or suffers from low self esteem becoming an exercise junkie could be a preferable alternative to becoming anorexic or bulimic

Often a food and an exercise addiction are combined. Watching every calorie you consume can be as much of an obsession as constantly measuring your biceps.

As the exercise junkie continues to grow into adulthood the daily round of trips to the gym or sports hall can take its toll on normal everyday relationships, jobs and finally health can be adversely affected.

It’s not unusual to find fitness fanatics with strained muscles, torn tendons, stress fractures all due to over exercising. And when they miss their exercise sessions they suffer depression because they are missing out on their fitness and endorphin hit

How to avoid becoming a junkie

Ask yourself these questions

Do I exercise every day? Do I belong to more than one gym? Has anyone told me that I’m looking gaunt and thin? Do my muscles ache a lot? Do I feel I’ve let myself down if I miss a workout? Do I prefer to go to the gym rather than go out with my friends? Have I hidden exercise machines in my basement?

If you answer truthfully you should easily be able to tell whether or not you have a problem

Just remember you will never be truly happy unless you adopt a rounded lifestyle and put things into perspective. Never let one thing dominate your life to the exclusion of all else. If you do you’re on the downward slope to addiction.


Home Exercise

At home, you can train at your own time. You are unaffected by the timings of your gym or your trainer. This is an excellent solution for stay-at-home moms, individuals who work from home, and individuals with an erratic work schedule. It’s nice not to have to pay for a gym membership.

Personally, I enjoy exercising at home, because that’s how I started. It’s fun and convenient. I have a treadmill that faces a large TV, some dumbbells and a never-say-die attitude. That’s all it takes. With the number of tools available today, it is simple to set up a gym atmosphere in the comforts of your own home. I train most of my clients in their own home. To get results at home, you need self-motivation and discipline, since you are going to be on your own. It’s not as hard as you think and can be enjoyable and beneficial. When you are committed mentally to pursue a leaner, energized and dynamic fitness level, changes happen much faster.

There are some reasons that home exercise can fail. It’s likely your hectic schedule or a long commute discourages you from exercise. Sometimes, an individual can get intimidated by the social atmosphere of a health club. After all, if a club is a place where people flirt more and exercise less, you might find yourself less inclined to go! It could also be crowded, and many people do not like waiting in line for the equipment. With home exercise, there is not waiting period. Despite the popularity of health clubs, many individuals are now exercising at home. In fact, the Journal of the American Medical Association reported a study conducted by Stanford University. The study said exercising at home is just as beneficial as working out at a health club. Interestingly, the study also found people who trained at home were more likely to stick with their program than those who exercised at a club.

The advantages of working out at home include convenience, cost effectiveness and control over the atmosphere and timing. You don’t have to wait in line for any equipment, and can pace yourself. There is no fear of embarrassment, or feeling of incompetence On the other hand, there may be some minor drawbacks to home exercise. Working out in solitude may affect your long-term compliance, it’s easy to get distracted, bored or lackluster in your efforts. If you follow the same routine for each and every workout, chances are you will give up at some point. The body adjusts to an exercise routine very quickly. It’s important to change up your routine every 3-4 weeks. If you don’t know what you are doing, you may get injured.

Strength Training Exercises At Home For The Upper Body and Abdominals.

For best results, warm up for 10-15 minutes with light aerobic exercise (walking, cycling, jogging). Deep breathing and stretching for 3-5 minutes before you begin strength training helps the muscles relax and rejuvenate.

The following exercises do not require any equipment, other than a pair of dumbbells. This is a unique method that I have developed on my own, and it has helped thousands of clients get results.

Push-ups, seated rows, triceps dips, shoulder raises, overhead shoulder presses, lateral shoulder raises, biceps curls, regular abdominal crunches. reverse abdominal crunches, standing trunk twists.


Exercise Before Meal

A study suggested that taking a long walk before a fatty meal can reduce the effects of high fat intake on blood vessel function. Eating food high in fats transiently increase fat and triglycerides levels of the blood. A recent research showed that a rich meal could temporarily impair the function of the endothelium (inner lining of blood vessels).

Another study reported that moderate exercise could blunt these effects in both thin and obese middle-aged men. In this study, 20 men ate a rich meal including whipping cream, chocolate and a whopping 80 g of fat under different conditions. In one condition, the men walked 90 minutes on the treadmill the day before meal. In another, there was no exercise.

Researchers found that the men’s post-meal triglycerides levels rose to lesser degree when they exercised before the meal. Moreover, better blood vessel function was found as compared with that with no exercise. Researchers could not clearly figure out how pre-meal exercise could counter the effects of fatty meal. However, they suggested that activity may help lowering blood fat levels, giving less opportunity to fat particles to interact with the blood vessel walls.

The duration of exercise need not be very long. The researchers further pointed out that shorter exercise sessions might also be helpful for the blood vessel function. It was previously found that 30 minutes of activity could lower post-meal blood fat levels.

Exercise can lower the risk of developing heart disease as well as other diseases. It is a healthy lifestyle that should not be ignored. If time permitted (or rather you should force yourself to squeeze some time out of your “busy schedule”), take up a simple program: walk for 3 km or 5000 steps per day, at least 5 times a week. And if you do believe the findings from the above studies, schedule it before meal.


Effective Thigh Exercises

Here’s an example of one of the most effective thigh exercises that you can do. I’m sure you have done some variation of lunges before. There’s probably about 20 different versions that you can try and they all kick butt!

One of the best variations of lunges are walking lunges (and a couple ways to do these slightly different to change the emphasis). Instead of standing lunges where you either lunge forward or lunge backward for 1 step and come back, with walking lunges you keep traveling forward on each step for anywhere from 10-30 steps, and then you turn around and come back that same distance.

A couple ways to improve on these and get better results over time is to increase your distance each time or start carrying dumbbells to increase the resistance. Walking lunges done right are a real thigh-burner!

Here’s a couple tips to keep in mind when performing walking lunges:

1) Step far enough forward so that your front shin stays approximately vertical and your front thigh is approximately parallel to the floor at the bottom of the lunge.

2) Your leg behind you while lunging should have a bend in the knee at the bottom but your knee should come just short of touching the floor. Try not to touch the back knee to the ground during walking lunges.

3) Pause for a second at the top of each step before you lunge forward again for your next step.

Ok, now that you’ve mastered the basic walking lunge, let me give you a couple ideas for lunge variations that change the emphasis a little bit for working the outer thighs, inner thighs, and buttocks in a slightly different manner.

One variety is to step at an angle outward on each forward step. A second variation is to step at a slight angle inward on each forward step. The inward stepping version of the walking lunge is also called a cross-over lunge, and it really stretches out the buttocks and hips.

Go ahead and give these lunge variations a try and I guarantee that you will be firming up those thighs in no time. Whatever you do, just please say no to the fancy thigh machines and inner thigh squeezers, and use these more effective bodyweight exercises and free weight exercises, and you’ll be much better off for it.