Exercise Nutrition: How To Keep That Energy Up!

How many times has this happened to you?

>> You psych yourself up mentally (you are GOING to do it!)

>> You don the outfit (you can practically feel the energy flowing through your veins!)

>> You lace up the running shoes (Nike: Just Do It - that’s you.)

>> You grab your towel (because ANYONE SERIOUS needs a towel).

Then it’s time.

It’s time to sweat. It’s time to burn the evil fat from your body. You face the treadmill (or stair climber, or rowing machine, or exercise video with the perky aerobics instructor on it).

And you start.

You warm up, and start moving faster and faster. The sweat starts to pour. The blood is pumping. Man, you are burning! That size 2 exercise instructor is going to look like a whale compared to you when you get through!

The adrenaline hits your blood and you feel GREAT! You could exercise forever! In fact maybe you will exercise forever! Your time winds down. Ok, maybe you’d better slow down, no sense in going TOO crazy here. The cool down sure feels good. You turn off the treadmill, or the exercise video and head to the shower.

Then it hits you.

EXERCISE REPERCUSSION.

You feel like you want to die, or at least sleep for about 12 hours. You go through the day craving anything you can easily grab: anything edible or, depending on how good it looks, anything at all. Nutritional value? Who cares!

But nothing seems to satisfy you and you could swear that you’ve just eaten all the calories you burned during exercise PLUS more! What was the point in exercising at all if you go through your day tired and eating everything in sight? It was just a waste of your time and a stress on your body for nothing right?

Well, not necessarily, not if you can learn from it. Here’s how to avoid the above experience when exercising:

2. Check Your Hydration Levels (I know not really exciting—but it will do wonders!!) The average adult loses 10-12 cups of water a day (that’s not including water we lose from exercise, caffeine, etc). It’s estimated that approx 75% of North Americans are chronically dehydrated. And even MILD dehydration will slow down one’s metabolism as much as 3%. And here’s the key, all you exercisers: Lack of water is the #1 trigger of daytime fatigue!!!! Unfortunately this fatigue often gets mistaken for hunger and we eat more than we need in a desperate effort to get that water back into our bodies.
   What can you do?
   Before your workout: drink 1-2 glasses of water
   During your workout: Have about ½-1 cup of water for every 20 minutes of exercise
   After your workout: Have at least 3 cups of water in the hour after you exercise.

3. Check Your Pre-workout Nutrition. Since you want energy over the long haul, your best bet is to try having some complex carbs before you exercise (like oatmeal, whole wheat toast, or whole wheat crackers). Some people prefer to get their carbohydrate from fruit also, it depends on what works for you. Try to combine this with a little bit of protein (like peanut butter on your whole wheat toast, or a couple slices of cheese with your apple). Try different combos and see what gives you the most energy.

4. During your workout: If your workout is under an hour: Make sure you keep drinking that water and continue to listen to your body. If you want to go more than an hour you should try eating 25 to 30 grams of carbohydrate every half hour (i.e. From sports bars, fruits or whole grains). If you are exercising for more than 3 hours you should consider sipping a sports drink to replace lost electrolytes. Both sports drinks and energy bars help to maintain your blood sugar levels and prevent muscle glycogen (energy) depletion.

5. After exercise: Keep drinking that water! (See above) You also want to refuel with carbohydrates as soon as you can after exercise (toast, bagel, fruits, oatmeal, etc.)

   Your body not only needs to refuel but it also needs to rebuild with some protein since intense exercise involves the breakdown of muscle tissue. Some possible snacks are: Peanut butter and banana sandwich on whole wheat toast, cottage cheese mixed with fruit, scrambled eggs with whole wheat toast. The most important thing is to pay attention to your body and feel what works for you as you exercise. If you feel light-headed or dizzy or in pain at any time during exercise stop! Respect your body and what it tells you. Hopefully the next time you decide to face the treadmill (or the exercise video) you’ll be able to feel great both during AND after you exercise. You’ll be able to feel as if you’ve made your body better and stronger, by feeding it and exercising it and keeping that energy up!

   _____________________________________

   To know more about personal training careers please visit our web site.

Teen Fitness Training

Teen fitness training has become an issue of importance in today’s youth. Gym membership has increased significantly, attributed heavily to the increase in post-pubescant teenagers exhibiting strong desire to get into shape for a variety of reasons. Beginning physical exercise at such an age can be an important routine to get involved in, allowing the fitness lifestyle to remain a priority for many years to come, but must be practiced with caution as not to damage a young growing body.

Two main considerations and precautions must be noted in the early years involving fitness training, to make sure injury and physical irregularities do not reveal themselves later in life.

1. Heavy and strenuous fitness training should only begin in the years FOLLOWING the onset of puberty. It is internationally noted that young gymnasts remain undeveloped and stunted in their growth, due to the stress placed on the body at such a young age. a. The best age to begin involving a fitness routine into a regular schedule most often occurs at 15, yet this remains different for each individual. Wait until most of the physical changes introduced through puberty have completed to insure the highest level of safety.

2. The second and most important consideration comes through abstaining from over supplementation, noted by the early obsession with “quick and easy” gains. I have often witnessed muscle bound teens devouring protein, creatine, and much more, by the bucket load with the ideology of gaining more through consuming more. The teenage years of fitness training are best observed through the natural growth process set by the body, without outside influence. Of course the high protein diets are excellent for encouraging this growth, but so long as the protein sources do not lay solely in powders and pills.

The routines used for teen fitness training generally do not vary from those of older age, but instead must be practiced with wisdom and caution. The growing periods within the body are important to lifelong health standards, so respect the body and it will respect you, and further develop in the time that it needs.

________________________

For information about a career in personal fitness training and how to become a personal fitness trainer please visit our web site.

4 Key Features a ‘Must Have’ in a Home Treadmill

In this fast pace modern lifestyle, it becomes difficult to visit a gym to stay fit. To overcome this problem people often resort to a home gym. Treadmill is a great fitness equipment provided you have the right one.

With so many different options available in the market, people get carried away by the “goodies” that a treadmill offers to the extent that they miss out on the essential requirements in a treadmill that make it a quality product.

There are 4 basic quality requirements that one must look for while buying a quality treadmill.

1. High Powered – Well built motor: Since a motor is the most important and most expensive part of a treadmill, a good motor is what you must have. Look for a treadmill that has a motor power of 2.0 HP or higher. A 1.5 HP motor will have to work twice as hard as a 3.0 HP motor and is sure to wear out faster. Another important aspect of a treadmill motor is the brand name. A reputed brand always uses quality parts and also offers a long motor warranty.

2. Excellent Cushioning: A proper cushioning on a treadmill helps protect the ligaments, joints and the back while exercising. A poor cushioning can result in an injury and pain. People have had serious injuries after using ill-cushioned treadmills; some even find it difficult to walk on it. In order to avoid such injuries and pain, it is important to make sure that the treadmill is properly cushioned, especially when you’ll be running.

3. Extensive Warranty: A treadmill is a great fitness investment. To protect this investment a strong substantial warranty is a must. A good treadmill usually covers about 30 years for the frame, at least 5 years for the motor and about a year for other parts and labor. You’ve got an excellent warranty if you get anything above that. A warranty isn’t just about protecting your investment. It speaks a lot about the quality of the product. The longer the period of the warranty, the better is the quality. A 10 year warranty will ensure that there won’t be any problems with the unit for at least 10 years, owing to the quality parts used in it. On the other hand a warranty of just 90 days has a different sorry altogether.

4. Quality Brand Name: Some brand names have a reputation of making high quality treadmills. The companies that manufacture treadmills under these brand names use quality parts and ensure they maintain all the quality standards to retain their reputation in the market. Some brands do not necessarily have a good reputation. A little research will give you a clear idea of the names that keep coming up as good quality brands. It is advisable to stick to these brands than be sorry.

So now that you know the essentials of a good home treadmill viz.:

• High Powered, Well Built Motor
• Excellent Cushioning
• Extensive Warranty
• Quality Brand Name

You know what to look for when buying one for yourself. You could also see some advice from you personal trainer while selecting a treadmill and also while using it correctly.

For a career in personal training and information about personal trainer school please visit our website.

Exercise After Lunch

I like to exercise right after lunch—like walk for 30 minutes after lunch. Why?

1. It keeps me alert during those afternoon “sleepy hours.” I don’t get sluggish or sleepy.
2. It burns calories immediately after I just ate the calories.
3. It keeps my metabolism “humming” during the day.
4. The walk after lunch is part of my exercise for the day. I still do my regular workout later.
5. I oftentimes walk after dinner too. These walks help me to keep an active lifestyle.

When you do these walks after lunch or dinner, its important to eat healthy snacks such as fruit, veggies or nuts. The temptation will be to eat high-calorie, high-fat snacks because you are hungrier more early in the day.

Bottom line: a calorie burned is a good thing. Try 30-minute walks after breakfast, lunch or dinner. They will help you reach your weight loss and fat loss goals faster!

______________________________________

For more exercise tips and information about personal trainer education please visit our web site.

Idea of the Week: Personal Training Home Business

Certification Requirements to Put Up a Personal Training Home Based Business In order to do any fitness training, you need to be a certified personal trainer, a certified fitness nutrition-links coach, or a licensed yoga or Pilates instructor. In fact, if you have all these certifications, you will be able to offer more kinds of fitness training sessions, and you will be able to diversify your clients and widen your market.

Personal fitness training from home can be lucrative if you already have your certifications, but if you have yet to earn them, then you will need to invest a lot of time and money first before earning any money from your endeavors. Some online programs offer certification programs to allow stay-at-home moms to earn their own money and use their spare time to either visit clients or have them come to their homes. In other words, once you get the hang of it, and once you have all the requirements, then you can earn money in your spare time, provided that you know how to control your cash flow.

Your earnings from your home-based personal fitness training business will depend on how many clients you have, how effective you are as an instructor, and what you can offer as a personal fitness instructor. Completing the certification process will take about a month, so allot about a month or two before your actual opening date to give you time to get your funds together and start marketing your home-based business.

______________________________________

For more information about personal trainer certification please visit our web site.

What Is The Meaning Of Physical Fitness?

According to a medical study, it was ascertained the “most appropriate measure of physical fitness for the average person is an assessment of the habitual physical activity level.” While most people view the components of physically fitness in different ways, there are definitive benefits derived by certain forms. What is the meaning of physical fitness? Physical fitness encompasses the ability of the body to perform exercise at moderate to high levels of intensity. As fitness levels improve, the body functions more efficiently and the heart can better withstand the strains of everyday stress.

The most notable forms of physical fitness include strength training; power; agility; balance; flexibility; muscle endurance; cardiovascular endurance; strength endurance, and coordination. The benefits associated with regular aerobic exercise include: improving cardio function; reduction in coronary artery disease, and increasing one’s quality of life. Increasing cardio and respiratory function allows for a variety of benefits, including bit not limited to: an increased ability of exercising muscles to consume oxygen; lowered resting and exercise heart rates; increased stamina; resistance to fatigue; more effective management of diabetes; reduced bone-mineral loss; decreased blood pressure; and increased efficiency of the heart.

Strong muscles are important for carrying out everyday tasks, such as carrying groceries, doing yard work, and climbing stairs. Muscular strength can help to keep the body in proper alignment, prevent back and leg pain, and provide support for good posture. Endurance is an important element for everyday life activities, and operates with muscular endurance to help maintain good posture and prevent back and leg pain. In addition, endurance can enhance performance during sporting events, as well as help an individual cope with everyday stress.

As people age, flexibility will allow the body to assume more natural positions to help maintain good posture. Stretching is therefore an important habit to start, as well as continue, as one ages. Fat-free mass is composed of muscle, bone, organs, and water, whereas fat is the underlying tissue. Excessive fat is a major cause of health problems because it is associated with cardiovascular disease, high cholesterol, and high blood pressure. Higher proportions of fat-free mass indicate an increase in muscle, and thus an increased ability to adapt to everyday stress.

The most effective way to participate in a well-rounded program is by following these methods of exercise implementation. Determining how many times a week one should exercise; how intense the workout should be; how long the workout is; and what variety to use. Utilizing this exercise program is based on an individual’s fitness level when entering the exercise program, as well as the goal the individual sets. For example, an individual who wants to lose weight and likes to walk would be placed on a program of treadmill or outdoor walking; for thirty minutes a day; three to five times per week; and of light to moderate intensity.

Exercise is an important element, in combination with a diet regimen, to one’s health. Physical fitness can be utilized in both exercise and diet, but also as part of one’s lifestyle. What is the meaning of physical fitness? It is the combination all of these factors which help in acquiring a healthy, active and disease-free life.

________________________________

For information about the best personal training certification please visit our web site.

What Should I Be Looking For In A Gym?

If you are looking to get into better shape or just change your fitness routine, you may be wondering what to look for in joining a gym. Many people who have done one thing for a while may not be quite familiar in what to look for in joining a gym.

Also those who have never had a regular fitness regime may wonder this as well. In the following article we will look a little closer on the things you will need to look at before joining the local gym.

Some main factors to consider when beginning and what to look for in joining a gym include the availability of the gym as well as its prices. These can be the two deciding factors when it comes to choosing one right for you. You will want to make sure that the gym is open during hours that will work with your schedule, in order to meet your fitness needs. Twenty-four hour gyms seem to be the best bet for those who have trouble finding ones that work in this aspect.

The price is very important as well; you will want a very full understanding of any fees and monthly charges you will be expected to pay. Some gyms offer great discounts to new members or for having a friend join. This can be a great way to get started at a gym, but can you afford it beyond this initial phase? Make sure you choose one that you can stick with, especially with the money that you can afford.

Beyond this you will also want to consider what kind of classes they may offer. Classes can offer variety to your routine and help make it easier to stick to. This is especially true for those that get bored easily with the same old routine. Look at the schedules offered and make sure to know if there are any extra fees expected of you to take the class. You will also want to know if they offer any trainers to assist you or help you with any questions you may have. This can be very invaluable, especially if you are brand new at using a gym.

Another thing to consider when you are wondering what to look for in joining a gym is how far the gym is from your home. This can be a huge deciding factor. This is because of the tendency to give up on going if it’s too much of an effort to get there. This also should include making sure there is no limit to how many times you can come to the gym in a week. It seems odd, but some places limit how many times a week you can show up to work out. Please also be sure to check out any limits as to how long you can stay one piece of equipment.

A few last things to consider when looking at what to look for in joining a gym includes current and past member’s testimonials as well as how many members are currently joined. These can be invaluable in forming an opinion of the place. Make sure these are neutral opinions, not from the gym themselves. Also consider a trial period, if the gym offers one. This trial period is great for using the gym and actually testing it out to see if it will work for you and your fitness goals. Those with children will also want to check out and see if daycare is provided. You will also want to know if there is any cost to this daycare or not. This can make the difference between choosing a gym or not.

With all this information on what to look for in joining a gym, you should be pretty much set. Once you have all this information you can take advantage of it and make a thoroughly informed decision. That way you are sure you are getting the best deal for you and your needs.

____________________

For a career in personal training and information about personal trainer certificate please visit our web site.

How to Lose Belly Fat

There are a lot of gimmicks and commercials flying around about how to get rid of that pesky, unflattering belly fat. While there’s no “magic bullet” that will target abdominal fat in particular, this article will explain what causes an expanding waistline, and how you can make the extra baggage go away.

Steps

1. EXCUSES AND PROPER MOTIVATION FOR LOSING BELLY FAT. We all know that exercises will definitely keep us fit and prevents any disease from entering the body. The problem is that we do not wish to undergo any kind of strains unless and until required. It has become the mind set of modern days as people spend more time sitting with television sets and computers. Age and lack of time are the two common excuses given by the people who skip exercises. Stick on to your exercises routines at any cost and keep motivating yourself. You will definitely lose your belly fat if you follow the below mentioned steps.

1. Understand the risks associated with belly fat. Belly fat is linked with cardiovascular disease, diabetes, and cancer. Specifically it’s the deepest layer of belly fat–the fat you can’t see or grab–that poses health risks. That’s because these “visceral” fat cells actually produce hormones and other substances that can affect your health (e.g. increased insulin resistance and/or breast cancer risk). The fact that they’re located right next to and in between organs in your abdominal cavity doesn’t help. For example, fat next to the liver drains into it, causing a fatty liver, which is a risk factor for insulin resistance, setting the stage for Type 2 diabetes.
   

3. Wrap a tape measure around your waist at the level of your navel. A measurement of more than 35 inches (women) and 40 inches (men) is considered to be unhealthy.
4. Exercise for weight loss. Aerobic exercise will facilitate fat loss all over your body, including your belly. You can’t “spot-burn” belly fat, but it’s usually the first to burn off when you exercise, regardless of your body shape. Just be sure that you focus on calorie-burning exercises, rather than sit-ups or crunches. If your abdominal muscles are covered in fat, no strengthening of those muscles is going to change that. Aerobic exercise is key.

• An additional benefit is that exercise reduces stress and insulin levels, which reduces the presence of cortisol, a hormone that leads to more belly fat deposits.
• 
  Some of the exercise for losing belly fat are Abdominal Crunches, Vaccum Pose , Stomach Twisting, Russian Twist, Hip Raise Exercise, Dumbbell Side Bends, Leg Lift Exercise, Air Cycling, Knees In and Out, Sit Ups, Inclined Sit Ups, Front Squat, Reverse Crunches, Ball Crunches, Log Roll, Ab Tuck, The Crab Ab Workout, Side Crunches, V Crunches, Chin Up Crunches, Hanging Leg Raise and Hanging Knee Raise.

5. Change your diet. Unless you restrict your calorie intake, you’re not going to lose belly fat. There are some tactics that might help do away with belly fat faster, but only when you’ve already consistently restricted your calorie intake. For example, eating an avocado after eating an entire bag of chips isn’t going to help you get rid of belly fat–in fact, it’ll probably make the problem worse!

• Switch out refined grains for whole grains. In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains. A diet rich in whole grains changes the glucose and insulin response in your body, which hastens the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin (the fat that you can see and grab).

• Studies suggests that a diet with a higher ratio of monounsaturated fats (avocados, nuts, seeds, soybeans, chocolate) can prevent the accumulation of both types of belly fat. Some experts argue, though, that it’s not that these fats specifically target abdominal fat in any way; it’s that anyone will probably lose weight on a lower calorie diet (regardless of where those calories come from) and as discussed earlier, belly fat is usually the first to go.

• Trans fats (in margarines, crackers, cookies–anything made with partially hydrogenated oils) seem to result in more fat being deposited in the abdomen, so avoid these as much as you can.

• Soluble fiber (apples, oats, cherries) lowers insulin levels, which, as mentioned earlier, can reduce the presence of cortisol in the stomach.

6. MUFAs (Mono Unsaturated Fatty Acids) can burn more belly fat. These MUFAs are highly present in the following food items.

• Oils like olive oil and Canola oil
• Nuts and seeds like cashew, peanut etc
• Avocado
• Dark Chocolates
• Grape seed oil
• Soybean oil

Tips

• The way your body distributes fat is largely beyond your control (heredity, menopause). What is within your control is your level of body fat overall–if you keep that low, it won’t really matter where the fat goes, because there won’t be much fat to deposit in the first place.
• Many women start gaining more weight in their belly as they get older, especially after menopause. The body fat distribution changes–less fat goes to your arms, legs and hips, and more of it goes to your midsection. Some people even find their waistline widening while their weight remains the same! Nonetheless, the above steps will help to do away with belly fat.
• Avoid the flavor enhancer MSG, the sweetener HFCS (High Fructose Corn Syrup) and the artificial sweetener Aspartame. These unnatural additives disrupt hormonal levels and will work against your efforts.

Warnings

• Be careful when restricting your calorie intake - being underweight is just as dangerous as being overweight.
• Doing only sit-ups and crunches can actually cause the appearance of more belly fat, as the abdominal muscles grow in size and shape, they will push out against the fat, making it appear larger and thicker. As above, all-over aerobic exercise is better than focused, spot exercise.
• Always consult a doctor before starting an exercise regimen

• _____________________________________

  For more information about personal trainer school please visit our web site.

The growing popularity of personal trainers

Personal training is advisable to anyone who wants to have a fit and healthy body. The concept that personal training is only meant for athletes does not have any relevance today. Personal training is suitable even for a person who is new to exercising. It is important that your trainer is excellent and gives you the best training.

Through personal training, we can achieve a better physical condition and higher confidence which are hard to obtain by any other means. Physical training will also aid you in attaining the goal of weight loss and will help you in rehabilitation. Management of stress and attaining more physical strength are other amongst reasons of opting for physical training. Increased flexibility and a faster motion are other added benefits of physical training.

There is always the option of special personal trainer for women. They design the exercise programs exclusively for women based on their current physical condition and their goals. A personal trainer is also talented in rehabilitation programs. Personal trainers also have special training programs for relieving from health problems including respiratory problems.

The fees for personal trainers are generally based on the average income of the people living in that demographic area. The personal trainer charge their customers based on their experience in this field. The health mindset at times influences the total expense for personal training.

_________________________________________

To know more about career in personal training and personal trainer education please visit our web site.

Get The Right Elliptical Trainer And Save Money

If you’re in the market for home fitness equipment, you may be considering an elliptical machine. When you go shopping for an elliptical trainer you want the best machine in the marketplace of the best quality while saving as much money as you can. Some of the higher-end elliptical machines, such as those manufactured by SportsArt Fitness, Precor, Quantum Fitness, Sole, Smooth, and other brands found in fitness and specialty stores, can handle users who weigh up to 400 lbs. These trainers range in price from $1350 to $5600.

The elliptical machine makes the best choice in home equipment, if you don’t want treadmill or exercise bike. The elliptical machine has been gradually gaining in popularity at home and in the gym. To determine which elliptical machine is the best fit for you, first make a list of all the features that you need or want.

Choosing an elliptical machine is more complex than just going to a big box, fitness equipment or sports store, trying one out and buying it without doing some preliminary research. If you have already decided to buy an elliptical machine for your home gym you’ll find there are a lot of models and brands. It can easily be overwhelming when you’re trying to decide on features and choose the best machine for you. Most if not all gyms, health clubs and fitness clubs have already acquired a line of elliptical machines. Make sure to try them out at a club if you haven’t already

All elliptical trainers help to maintain healthy bone density. According to some of the manufacturers, an estimate of the calories that are burned using an elliptical trainer can go upwards to 730 calories an hour. And if you’re cramped for space at home or have a small area in which to work out then an elliptical trainer would be a great way to save needed space while at the same time getting a good workout.

If you buy quality elliptical exercise equipment, you’ll feel a more fluid movement. An elliptical workout gives you an overall body workout without a lot of strain. What makes the elliptical exercise equipment so great is that it gives you a no-impact workout and the resistance exercise helps you build bone density and prevent osteoporosis.

With an elliptical machine you don’t need to take your feet off the foot pads so you’ll have very little stress on your knees, ankles, hips and back. Elliptical machines give you a good weight resistant workout. This is important because, weight resistant workouts burn calories fast and more efficiently than other fitness equipment. And elliptical units combine the movements and health benefits of hiking, biking and cross country skiing.

Many people want elliptical machines that will store well. They want them to be handy when they need them and compact enough so they will fit in a closet when they’re not being used. Another good feature in the elliptical trainer is you can move at a nice, comfortable speed but allowing for occasional bursts of high intensity moves.

The best elliptical trainers have a few programs preset into the computer. There are many good brands of elliptical cross trainers in the marketplace today. A few of the most popular brands are: Life Fitness, Precor, Quantum Fitness, Sole Smooth and SportsArt Fitness. Note that a typical elliptical workout will burn about 14 calories per minute.

You can save money on ellipticals by carefully checking the prices online and then comparing them to the prices in your local fitness or sports equipment stores. You’ll find that many of the online stores offer free shipping. If you happen to know the model you want to buy you can try it out locally and then compare with the prices online.

If you will settle for a used machine, used sporting goods stores and sports consignment stores have slightly used ellipticals at deeply cut prices. Some of these machines will be in very good condition because a lot of people buy equipment intending to use it and then don’t as you probably know.

You can always ask for a discount no matter what price is offered. You can ask “what is your best price” or ask for a business discount, senior discount, health professional discount for example. It won’t hurt to try and it works a good share of the time.

______________________________________

For more information about personal trainer certification please visit our web site.