Archive for the ‘women’s fitness’ Category

What to Expect when You’re Starting with Personal Training

July 13th, 2015 No comments

Deciding that you need to start working out is the first step -- a big one -- in a long process that is ahead of you; congratulations on making this important decision. What lies before you is a difficult journey full of obstacles, and travelling will not be easy; this is why you should seek help from someone who has already been there and will understand exactly what you will be going through. Look for a person you could rely on and be comfortable with to guide you through the workout – a personal trainer.

Personal trainer really knows you

When we say ‘knows you’, we really mean it. In order to come up with a good workout and nutrition plans, personal trainer needs to know your eating, drinking, and workout habits, and you need to be open about your past and your health as well. You will open up to this person and show them everything you’ve been hiding from the rest of the world, maybe even your partner: love handles, thighs that rub against each other, all those soft and wiggly parts you are ashamed of and want gone forever.

Maximized workout

When you’re working alone, you will do exercises you know best and stick to them, perhaps experimenting just a bit here and there. Sure, you can follow a workout plan you’ve found online or got from a friend, but with a personal trainer you will get a plan designed especially for you and a professional by your side who will make sure you don’t hurt yourself in the process.

The relationship can escalate

Once you step on that scale before your personal trainer, you hand them the steering wheel and allow them to take control. They will know your most intimate dreams and all of your little vices you thought about keeping to yourself. All this leads to developing a special relationship where the two of your should be brutally honest with each other and develop a close relationship, which can lead to developing feelings for your personal trainer, says Brigid Delaney. Nevertheless, it is difficult not to develop any feelings for this person who is there for you, while you’re sweating and working hard to achieve your goals.

Designed for you

One of the best things about a personal trainer is that he or she will adjust to you, and work hard to get you in shape while respecting you and your time. Some gyms like Symmetry Gym Dubai go as far as to get your injury history, coachability, diet experience, psychological profile, and food habits as a starting point to design your fitness and nutrition plans; the personal trainer is there to help you stick to those plans and turn them into action. This way, you get a program designed for you alone which will surely give the best possible results.

Your relationship with your personal trainer should be open, you should be able to trust each other and communicate freely and honestly. When someone is there for you in the most difficult times, it is only natural that you develop a relationship based on mutual respect and trust. It is likely that you two will become good friends and that your bonds will grow ever stronger.

Safe Exercising After Plastic Surgery

July 3rd, 2015 No comments

Although cosmetic surgery creates a certain level of stress for the body, carefully designed exercising should become an integral part of successful physical and mental recovery. If you recently had some kind of plastic procedure, after-surgery exercising may actually help you feel physically and mentally better, as long as it is performed in a safely manner.

These are some basic recommendations you should apply when starting your first post-operative trainings:

Exercising program after abdominoplasty

exercising-warmupAbdominoplasty is actually a surgical correction of tummy tuck area, where excessive fat and skin are being removed. As one of the most commonly performed cosmetic surgeries, abdominoplasty is usually undertaken by persons who, after drastic weight loss, face remaining fat deposits and skin. First after-abdominoplasty exercises, according to doctors writing for prominent plastic surgery web sites, shouldn’t start before at least 6 weeks after the procedure, while, during this period you can have short walks. Approximately a month and a half after tummy tuck procedure, you’re encouraged to gradually include more physical activity, such as faster walking, jogging or even using a treadmill for easy running sessions. However, you should follow your body signals; if you don’t feel comfortable performing some of the exercises, walking should be good enough to keep your circulation at a healthy level. As long as your incisions are fresh, you should never deal with weight lifting, and once wounds are gone and sweeling is down, you can involve short weight lifting series.

Safe exercises after a face lift procedure

A face-lift is also a very popular cosmetic surgery, tightening the face skin by removing its excessive parts, as well as elimination of fat accumulated within face and neck area. If your surgery went well, physical activity is in most cases is possible 15 days after. Due to post- surgery pain and swelling, the first 48 hours after the face-lift should be spent in bed, but after that it’s useful to occasionally get up and have a short walk through the house. One week after the surgery is a perfect time to perform simple housework without heavy lifting, and later you should gently raise your hands up and down, lift your legs in the air or perform easy abdomen movements, making sure your head is in a stable position all the time. Although certain muscle exercises, such as those which include squeezing and releasing gluteus or stomach area can be done within the second week of recovery, aerobic exercises are not recommended until at least 3 weeks after the face-lift.

Working out after surgical correction of breasts

Even though breast corrections belong to standard plastic surgeries, the recovery process requires careful return to regular working out routine. Whether you’re planning to improve your chest appearance by visiting an excellent breast augmentation clinic, or you need lifting or reduction of your breast area, your exercising habits should be changed in order to follow the safest recovery scenario. This is particularly related to the first month after the surgery, so any physical activity which includes lifting heavy weights, push-ups, pull-ups or any effort which affects chest, arms and back area shouldn’t be performed during this period. You can redirect exercises to your legs and hips area, so feel free to do easy squats, lunges or simple leg raises. A month after the breast augmentation, you can try a stationary bike as long as you’re not pressurising your hands; walking is a better idea for improving cardiovascular function. Any type of exercises which activates arms and chest is recommended 4 or more weeks after surgery.

Be sure to consult your doctor. Base your post-operative workouts on a safe schedule and recommended movements.



Categories: women's fitness, working out Tags:

Why Calorie Restriction Results in Weight Gain

August 27th, 2010 No comments

Dieting makes it hard to maintain a healthy weight

It’s no secret I mistrust the weight loss plans found in many health and fitness magazines. I feel they don’t take into account all aspects of how our bodies burn calories an

d that they end up sending readers off in pursuit off what amounts to a starvation diet.

I used one example in the article Do Magazine Diets Sabotage Weight Loss?, in which women were instructed to consume 1,400 calories per day while getting regular exercise. After all factors are accounted for, women following this diet are left with only 500 to 800 calories to fuel their vital organs (the number of calories required to do this is known as BMR), much less than they need. Is it just me or does this plan sound unhealthy, even for a women with a low BMR of 1,200.

The reason so few calories would

be left over is that about 140 would be burned off through digestion, 400 through exercise and several hundred more through non-exercise activity thermogenesis, which is the remainder of the movements we make throughout the day. Many diet plans don’t seem to take into account the combined effects of diet and exercise.

Will you still lose weight?
Some of you are probably thinking, who cares if it’s healthy, at least I’ll lose the weight. But that might not be entirely true. When our bodies aren’t getting enough calories they start conserving and metabolism slows. It’s that very same ability that kept our ancestors alive in times of famine. When your body thinks food is scarce it begins to store more calories as fat.

So while you may think restricting calories to the extreme will help you meet your goals it can actually do the opposite. When you finally give up on these impossible diet plans, as most people do, your body won’t automatically go back to burning the amount of calories it did before you started, but chances are you’ll go back to eating the same amount of food. This is the reason people quit diets and end up weighing more than before they started.

Calorie restriction causes a loss of lean muscle tissue, which is one reason your metabolism will slow. During caloric deficit the body can’t build muscle because it’s too busy using it for fuel. Why would you want to destroy the very thing that speeds up your metabolism and allows you to take in more calories?

If you’re still not convinced, I took some weight loss canadian online pharmacy and weight maintenance advice I gathered from other websites and applied it to myself. For the most part the results don’t even come close to my actual situation. If I followed their advice I would be one unhappy and unhealthy woman.

But don’t give up on your healthy living plans, it is possible to make positive changes in your body that you’ll be able to maintain. As far as I’m concerned it’s a lot easier to lose weight than diet “experts” would have you believe.

Categories: women's fitness Tags:

Balancing Fun and Routine

August 16th, 2010 No comments

Guest post by Jim Rollince

"Find the fun in exercise:" the best fitness advice that I can give anybody. And although I'm not a personal trainer myself, I do know that exercise, although as important as it may be, can sometimes be dull and routine.

Throughout life, you'll hear things like "learn to love what you do," and "make the best of it." Although sometimes accurate, it's important that we do things we like. Learning to like, in my opinion, is much different from naturally charming an exercise that's enjoyable. Routines can be easy, and not very strenuous; but after all, they are just routines. As practitioners of fitness and exercise, we should teach ourselves new things, while also teaching our body the same. This is inherently true with things like dance. More specifically, Zumba is an excellent example of something dissimilar, fun, and exclusive. The ability to genuinely enhance cardiovascular function and endurance, while practicing muscle memory routines effectively exercises the whole body. Moreover, it's very entertaining!

Entering into intramural sporting activities is another way to stay in shape while having some fun! This would include things like summer league softball, volleyball, soccer, etc… Meanwhile, there are less strenuous athletic events like kickball tournaments. Some towns are even host to dodge ball events! Depending upon your competitive level, it may be necessary to enter into a B league, or perhaps even co-ed. This will surely be a primer for more intramurals to come – Leagues typically run all year depending upon each facility's ability to house its competitors.

But again, exercising doesn't have to be routine, or highly competitive; so it's with my last suggestion that I present to you outdoor activities. These are things like swimming, kayaking, tubing, jogging, mountain climbing, etc.. All of these activities are thoroughly enjoyable, and will shed calories. Although some of the above can be viewed as leisurely, they can be very effective ways to stay in shape. Treadmills and Ellipticals will shed weight and enhance muscle strength/endurance, but will never capture the soul and rhythm of dance, or perhaps the wonderment of climbing a mountain.

Remember to pull away from your everyday fitness routines and home gyms. Pick up a class or two of Zumba, or sign up for an intramural soccer league, and be on your way to fitness pleasure and diversity!

Jim Rollince is from Gym Source, distributor of home gym equipment, including treadmills, ellipticals, bikes, arc trainers, and much more! Jim works closely with personal trainers and fitness instructors, helping people to get in shape and stay healthy.

Categories: women's fitness Tags:

Do Magazine Diets Sabotage Weight Loss?

July 26th, 2010 No comments

Some plans just don’t add up

I’m always a little confused when I read the details of weight loss plans that I find in popular health and fitness magazines. So I decided to crunch some numbers, and I was more than surprised with what I found.

Why popular weight loss plans concern me

Take this diet I saw in a fitness magazine. It probably sounds a lot like plans you’ve seen in similar publications. The first thing that made me uneasy was a recommended 1,400 calorie a day meal plan. No way, I thought, you don’t have to starve yourself to lose weight.

Now I’m no expert, but I’ve read what many of them have to say. Most women need a few hundred calories above or below 1,400 (it can vary by person) just so their vital organs function, which means brains, hearts, lungs, kidneys and more. If you don’t consume more calories than that basic amount you’ll be risking your health and likely setting yourself up for a failed attempt at weight loss.

What about calories burned through exercise?

Which brings me to my next point. These weight loss plans don’t end at restricting calorie intake, they also recommend regular strength training and cardio workouts. If you take in 1,400 calories a day and burn off 400 during one workout session, that leaves only 1,000 for your body to use during the rest of the day - much less than what is considered essential. And as we’ve been told by experts in these same magazines, one workout session can boost the amount of calories you burn for hours afterwards, meaning even more calories gone.

What about calories burned through digestion?

But here’s another factor. You have to eat to take in those 1,400 calories, and every time you eat you’ll burn calories. About 10 percent of the calories you take in are burned off through digestion. So if you’re only taking in 1,400 you’ll burn about 140.

What about calories burned through NEAT?

The body’s calorie burning doesn’t stop there. You won’t be lying around doing nothing all day, getting in that one hour of exercise before becoming sedentary again. Every move you make throughout the day causes your body to burn calories, even something as seemingly unimportant as fidgeting. When calories are burned this way it’s known as non-exercise activity thermogenesis or NEAT. Some people fidget and gesture so much throughout the day that they burn up to 350 calories.

When you do the math it’s easy to see why calorie restriction sets dieters up for failure.