Exercise is the best and safest way to improve the appearance of the body. Exercise not only improves your appearance, it reduces the risk of heart disease, diabetes, and obesity. It has also been proven to improve energy levels, sleep, and reduce stress. I definitely recommend implementing exercise into your daily routine, even as much as 30 minutes most days of the week is a great place to get started.
If you’re one of the many people considering plastic surgery, then you need to know exercise is imperative before doing so. By implementing cardiovascular and weight training along with proper stretching into your daily routine, your body will be well prepared for the surgery. This type of conditioning will strengthen your heart, firm your body, and will help quicken the post-surgery recovery. I recommend performing 30 to 60 minutes of cardiovascular training four to five days a week, at least 30 minutes of weight training three days a week, and stretching five to six days a week. Rest is also an important pre-surgery recommendation. Proper rest will ensure safety and success! (more…)
One of the first steps to getting into shape is setting up a resistance training program to go alongside your cardiovascular program. Resistance training is defined as a specialized method of training that improves and increases muscular endurance. Machine weights, cables, free weights, and resistance bands are among the few specialized types of training.
- Machine weights are a great way to start due to the controlled movements of the machine. All you really need to worry about is how much weight and how many repetitions.
- Cables are a little bit tougher than machine weights because your movements are not controlled, thus allowing the body to be susceptible to injury if not performed correctly. Cables offer hundreds upon hundreds of different exercises for every muscle group of the body. I use cables for a huge portion of my personal workouts as well. (more…)
The process of starting to weight train is somewhat difficult. Many questions like “Which machines should I use?” and “How much weight or how many repetitions?” can seem overwhelming.
1. The first thing you need to do is figure out your limitations. Fully understand the injuries that you have or have had in the past that may still create a problem today.
2. Next, you need to set a goal. Do you want to reduce body fat, gain weight, increase strength, or increase endurance? Each of these require a modified weight training regimen. (more…)
Losing weight is a difficult process and a huge commitment. There are three main things that go into losing weight. The most important is your diet, followed by cardiovascular training and weight training.
A simple way to lose weight is to cut carbohydrates and fat out of your diet, but you need carbohydrates to give you energy throughout the day. So, eat carbohydrates only in the morning to provide your body with energy through the day.
Second, you definitely need a diet high in protein to build and repair the muscle fibers that will be broken down during cardiovascular and weight training. I recommend doing at least a 30-minute cardiovascular training prior to breakfast every morning. This will jump start your metabolism and keep it up and running all day. (more…)
Everything is changing these days and the digital world is taking over. Have you ever played video games? Well, most video games in the past have required very little or no physical activity. But now, digital workout games are becoming far more popular than actually working out itself.
The latest video craze is thanks to the Wii and complimentary games like Wii Fit and EA Sports Active. These “exergames” have made fitness enjoyable by allowing physical activity to be fun, challenging, and adventurous. These fitness video games are great for improving eye-hand coordination, balance, stability, and stamina; all of which you can do at the gym as well. (more…)
As I was walking to work the other morning, a lady with ankle weights and dumbbells in her hands power-walked right on by me.
First off, this added resistance during aerobic activity strains the joints and can cause injury to the ligaments and tendons. Secondly, it just silly.
So, if you are guilty of this, please do your joints and your body a favor by hitting regular non-weight/resistance bearing cardio followed up by your weight training. (more…)
Stuck in traffic? Waiting for the doctor? Conference call will never end? Then it’s the perfect time to do some bicep curls. Well, it is if you have an iPhone. The new REPS iPhone app lets you use the phone as a virtual free weight to burn calories and tone muscle. (more…)
UPDATE 10/3/11: New research from the University of Pennsylvania confirms the benefit of weight lifting for breast cancer surgery recovery.
For many of the more than 2 million American women who are breast cancer survivors, life after their diagnosis can be the archetype of picture-perfect health. From eating copious amounts of fresh vegetables and fruit to faithfully adhering to doctor appointments, many breast cancer survivors lead incredibly healthy lives in an attempt to stave off a recurrence of their disease and keep their health in tip-top shape.
But one healthy behavior that breast cancer survivors have been discouraged to partake in is weight lifting, for it is believed that using weights and exercise machines induces swelling and pain around the breast tissue, particularly for those women who have a higher risk for lymphedema, or swollen and painful fluid-filled nodes that occur on the arms or on the hands. Women prone to lymphedema are often discouraged from lifting children, playing tennis or golf, or carrying a heavy bag. But according to a new study in the New England Journal of Medicine, these warnings from doctors may start to quiet down. (more…)
Guest blogger Taylor Ryan is a NASM certified personal trainer and the head trainer of the all women’s site: The Art of Weight Lifting. Women’s fitness is her passion! Read more at her blog.
Not all exercise is created equal. We all know that running a mile burns more calories than biking a mile and that dancing burns more calories than gardening, but did you know that when it comes to strength training exercises, the same rule applies?
If you’re spending time at the gym on the weight machines, now is the time to stop. These are isolated exercises geared to work one small muscle in a designated range of motion… basically you burn very little fat and build or tone very little muscle. (more…)
When I first started to lose weight, my number one goal was a smaller number on the scale. That was my sole focus. (Well, that and I REALLY wanted to wear a smaller pants size, if I’m being totally honest.) I never wanted to lift weights, never wanted to grow any muscle – I just wanted to avoid embarrassment if the tag on my shirt was sticking out.
Once I had been successful with the weight loss, though, I was still unhappy with the look of my body. Reading online one day, I was struck by the idea of lifting weights, but I didn’t want to bulk up. I gave it a try, though, and now I’m addicted. Lifting weights is terrific for women and the benefits are endless. Here are my top five. (more…)