Ak1176’s Blog











{May 4, 2009}   Body Combat

I enjoyed the “Body Pump” class so much that I decided to try the “ Body Combat”. Body Combat is a non-contact martial art based exercise is with moves drawn from Karate, Tae Kwan Do, Kung Fu, Kick-boxing, Muay Thai and Tai-Chi. The class started out with a basic warm-up and then moved on to Karate moves, including : cross, hook, upper-cut, front-kick, roundhouse kick and side –kick. The one hour session was choreographed to 10 tracks of the latest music.



{May 4, 2009}   Body Pump

I decided to mix up my work-out with the ” Body Pump Class” at Gold’s Gym. I was very nervous and had no idea what I was getting myself into. Body Pump happened to be a mixture of aerobic exercise with weight -lifting. When I first entered the class, I was happy to find out that the ladies outnumbered the guys, thinking that the workout would be less strenuous. The up-beat music kept me going while I worked all the major muscle groups. Each exercise lasted the length of one track of music, with pauses between tracks used to alter weight levels. Half-way through I decided to lose the weights because of exhaustion. The class left me very tired and but grateful for the intense work-out that I had received. I would recommend this class to anyone who wants to get their heart-beat up and attack all major muscle groups.



{April 26, 2009}   Getting To The Next Level


I have seemed to hit the dreaded plateau that so many women have talked about, which has made me very frustrated. I seem to not be dropping weight or inches. I have changed my diet ( aside from the few cheat days) and have been working-out at least 5 days a week . Where are my results?? I decided to take action and talk to a trainer at the gym. Robert ( the personal trainer) put me right back on track. He evaluated my current program and eating habits and showed me areas where I could make changes and create more effective workouts. He designed a work-out specifically for my body type and target areas, which get results in a shorter amount of time. His confidence turned my frustration into motivation. Watch out bikini, here I come!



{April 26, 2009}   A Decent Gym

I joined Golds Gym a month ago so I would be in tip-top shape for the cruise I am going on this Summer. My goal is to tone up by my birthday, June 14th. For the past couple weeks I have stuck to the basics and did the treadmill, stair-stepper, elliptical and lifted light weights. Golds Gym has a huge “movie room” ( a dark room with a dozen flat screen TV’s filled with cardio equipment) which made the cardio portion of my work-out a pleasure. Aside from all the standard amenities they have a track running through the entire gym, where you can do laps or finish up your workout with some lunges. There is also a “ Womens Only Area”, where women can do their workouts in privacy, away from the eye of the male gym rat.



{April 20, 2009}   Give It A Ride

Burn major calories and keep your joints happy by signing up for a heart-pumping indoor cycling class. In one class alone, you can burn between 400 and 500 calories. Each bike has has it’s own resistance lever so you can make the workout as hard or as easy as you want. Indoor cycling is also is a low-impact work-out so if your doing a lot of weight bearing activites like running or kick-boxing, it can offer relief for your joints. Cycling classes are held at most major gyms. Don’t be afraid and give it a try!



{April 20, 2009}   Pilates at home

If you find free weights intimidating or don’t have the time to run to the gym, you may want to do pilates in the comfort of your own home. The idea of Pilates and it’s controlled movements is to tone certain body areas and maximize your inner core.  I tried Winsor Pilates two Summers ago and was very happy with the results.   The Winsor Pilates DVD’s come with a variety of tools such as the Pilates Magic Circle.  The DVD’s are designed to take viewers through various step-by-step routines, illustrating the most effective body sculpiting moves.  My personal favorite the ” 20 Minute work out” which is meant to be used when someone is short on time. I fell in love with this work-out plan because of the great results and how easily I could fit it into my hectic schedule.



{April 13, 2009}   News Digest

Lose Weight By Biking
Cycling is an intense cardio workout that dissolves fat and gets rid of stress. Here is what you should begins biking today:

Cycling destroys Calories: A 130-pound woman will zap 473 calories in an hour. And the speed of 14 to 16 mph burns close to 591 calories.

Your joints will thank you. Cycling gives your body a break. It is low-impact exercise that boosts cardio endurance without getting beat up.

Be Bikini Ready For Summer
If you have gained a few stubborn pounds over the holidays and weary about slipping on your bikini try this amazing workout.  You will target your butt, thighs and chest with six easy routines. By moving multiple muscles at once, you will tackle more fat in the same period of time. Start with low weights and gradually move up. Perform one set of eight to twelve repetitions of each exercise. Go to health.msn

Why Swimming Is An Excellent Work-Out
Swimming is a great exercise that helps you achieve and maintain all around fitness. It uses all the muscle groups of the body and electrifies muscular, cardiovascular and respiratory strength. Water reduces the risk of strain to your joints and muscles.And It is an exercise that can be done by almost anyone.


Make Exercise A Habit

The most difficult part of working out is actually sticking to it. Results don’t appear soon enough or distractions of daily life get in the way. Whatever the reason is, many end up quitting. Here are a couple ways to help you stick to your workout plan:
1.Do a variety of activities
2. log your activity
3. exercise first thing in the morning

Is Kick-Boxing A Good Work-Out?

Kick-boxing is a total body work-out that increases stamina, flexibility and strength. Kick-boxing combines an aerobic exercise with an anaerobic exercise which is similar to running and then lifting weights. The results are amazing. Weight loss, joint strength, muscle strength, and cardiovascular endurance, to name a few.



{April 13, 2009}   Benefits of Pilates

1. Pilates is Whole-Body Fitness

Unlike some forms of exercise, Pilates does not over-develop some parts of the body and neglect others. While Pilates training focuses on core strength, it trains the body as an integrated whole. Pilates workouts promote strength and balanced muscle development as well as flexibility and increased range of motion for the joints.

Attention to core support and full-body fitness — including the breath and the mind — provide a level of integrative fitness that is hard to find elsewhere. It is also the reason that Pilates is so popular in rehabilitative scenarios, as well as with athletes who find that Pilates is a great foundation for any other kind of movement practice they do.

2. Adaptable to Many Fitness Levels and Needs

Whether you are a beginner just starting to exercise or an athlete , the foundations of Pilates movement apply to you. Building from core strength, focusing on proper alignment, and a body/mind integrative approach make Pilates accessible to all. With thousands of possible exercises and modifications, Pilates workouts can be tailored to individual needs.

3. Creates Strength Without Bulk

Long, lean muscles are the name of the game here. In Pilates, we are not looking to build muscles for show. We are building toned muscles that work perfectly within the context of the body as a whole and the functional fitness needs of the person as they move through life.

4. Increases Flexibility

In Pilates, we work toward a safe increase in length and stretch of the muscles and range of motion within the joints. You won’t find quite as much “pretzel logic” in Pilates as you might in yoga, but a body that can stretch and bend to meet the flow of life is a very realistic goal.

5. Develops Core Strength

The core muscles of the body are the deep muscles of the back, abdomen, and pelvic floor. These are the muscles we rely on to support a strong, supple back, good posture, and efficient movement patterns. When the core is strong, the frame of the body is supported. This means the neck and shoulders can relax, and the rest of the muscles and joints are freed to do their jobs — and not more. A nice side benefit is that the core training promotes the flat abs that we all dream out having.

6. Improves Posture

Good posture is a reflection good alignment supported by a strong core. It is a position from which one can move freely. Starting with Pilates movement fundamentals and moving through mat and equipment exercises, Pilates trains the body to express itself with strength and harmony. You can see this in the beautiful posture of those who practice Pilates.

7. Increases Energy

It might seem like a paradox, but the more you exercise, the more energy you have and the more you feel like doing (to a point, of course). Pilates gets the breath and circulation moving, stimulates the spine and muscles, and floods the body with the good feelings one gets from exercising the whole body.

8. Promotes Weight Loss and Long, Lean Appearance

If you practice Pilates regularly, it will change your body. Known for creating long, strong muscles and a leaner look; Pilates improves muscle tone, balances musculature, supports beautiful posture, and teaches you to move with ease and grace. All of these things will make you look and feel very fit.

If you want to lose weight, the formula for weight loss remains the same: Burn more calories than you take in. As a full-body fitness method, Pilates help will help you do that. Combined with aerobic activity, Pilates becomes a prime weight loss and body toning tool.

9. Increases Awareness – Body/Mind Connection

Josepth was adamant that Pilates, or contrology as he called it, was about “the complete coordination of body, mind, and spirit.” This is one of the secrets of Pilates exercise: we practice each movement with total attention. When we exercise in this way, the body and mind unite to bring forth the most benefit possible from each exercise. The Pilates principles — centering, concentration, control, precision, breath, and flow — are key concepts that we use to integrate body and mind.

10. There are Many Ways to Learn Pilates

Pilates instruction is easy to come by these days. The ever-growing popularity of Pilates has put it on the map all over the world. This is good because when you start Pilates training, it is important to start with live Pilates instruction at a studio or gym, and preferably from a certified instructor. But there are lots of ways to supplement your learning once you get going. You can practice at home and you don’t need one bit of fancy equipment, just comfy clothes and a mat

Sources:

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{April 13, 2009}   Taking Your Work-Out Outside

Have fun in the sun! Simply taking your running routine out of the gym ups calorie burn by about 5 percent, thanks to wind and varied terrain. And fluctuating outdoor temperatures further increase the number of calories you torch by about 7 percent. Here are some fun Summer work-out options you can try as a beginner or improve you skills if you are already familiar with them.

Swimming

Advantages: You get to stay cool while being active. Swimming gives great advantages to your heart . This sport uses almost all major muscle groups and places a vigorous demand on your heart and lungs it is better than any training machines that usually use only one group of muscle. Even beginners who can’t “officially” swim strokes, can perform water activities that keep them fit.

Calorie Burning Potential: A 150 pound person can burn 360 calories in 30 minutes!

In-line Skating

Inline skating provides aerobic benefits that compare to running and biking and delivers a better cardiovascular workout than stair-stepping equipment.

Calorie Burning Potential: A 150 pound person can burn 563 calories in 30 minutes!

Tips: Be sure to get all the necessary safety gear (e.g. wrist pads, knee pads, etc.).

Ultimate Frisbee

Advantages: Great non-contact sport. Burn calories and stay fit while having fun with a partner. It allows you to use some of your competitive juices and also offers the added benefit of meeting new people.

Calorie Burning Potential: A 150 pound person can burn 360 calories in 30 minutes!

Cycling

Advantages: All you need is a bike. You can cycle most anywhere. It is an appropriate activity for beginners and you can continually advance with your workout. It’s a low impact workout.

Calorie Burning Potential: A 150 pound person can burn 380 calories in 30 minutes!

Tips: For extra motivation, try signing up for a friendly race.

Water Skiing:

Advantages: Enjoy lake fun while also burning a lot of calories, and building upper and lower body strength.

Calorie Burning Potential: A 150 pound person can burn 270 calories in 30 minutes!

Sources: http://www.womensexercisenetwork.com, http://www.womenshealthmag.com



{March 30, 2009}   Gym Tips

1) Always warm up. If you don’t warm up your workouts will be less effective as your muscles aren’t ready for the exercise. Before you jump into a workout, spend time stretching and doing light cardio so that when your workout begins you can jump right into the intensity without the risk of injury.

2) Don’t eat a meal before you go. To keep you from feeling queasy save the big meal for after your workout. If you need to eat before you head to the gym keep it small and light like a granola bar or fruit smoothie.

3) Stay Hydrated. Not drinking water will leave you feeling weak and less able to push through hard moments.

4)Change Your Workout Program. Make sure you change your workout every time you go to the gym.You will not progress if you do the same exercises in the same order every time you workout.

http://www.womenshealthmag.com/fitness/gym-tips-and-secrets



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