Basics about the Pilates Exercises

Pilates Exercises is to stretch and strengthen your body

if you're one of those people that just stay home, no doubt you've heard of the Pilates exercises. The purpose of Pilates Exercises is to strengthen and stretch your body. That is why Pilates Exercises are so popular with ballet dancers and  most contortionists .

 But just because people are using Pilates exercise for physical improvement and weight loss does not mean that a Pilates exercise is a cardiovascular exercise. Pilates is basically a low-intensity exercise. Most instructors recommend Pilates with aerobics and other forms of exercise for best effects.

 Pilates Exercise was invented by Joseph Pilates, a German, as a self exercise. Pilates was born a frail and sickly, asthmatic boy, so he had to exercise to improve your body. When I was a little older, living in France, and was arrested as an "enemy alien." During his internment, he was assigned to the medical services of the prison, and this is where it gets use Pilates exercise as rehabilitation exercises for the sick.

 Since then the Pilates exercises has gained its reputation for helping to improve the overall fitness of the organism. Pilates exercise is a series of breathing techniques combined with stretching and a simple machine. Pilates exercises designed to improve core body. This includes the muscles of the abdomen, back and buttocks. Some say it is better than yoga overall because it strengthens the body through improving posture strength and flexibility through stretching. The machines used in Pilates, are there to challenge the body, making it stay in certain positions while moving the other parts in different directions, forming what the body resist stress, increasing strength.

 The basic ideology of the Pilates exercise is the use of the mental ability of the body to improve the mobility, efficiency and muscle control, which is why they say that Pilate exercise somehow improves mental state. Pilates also makes you realize the correct posture. Because the exercises performed, but also develops the muscles of the back and abdomen, further promoting good posture.

 Pilate exercise also uses breathing techniques, which further increases mental focus. And probably one of the major axes of Pilates is flexibility strength of the muscles. It is the ideology that made Pilates popular among dancers in the beginning.

 Many Pilates enthusiasts and users have testified to the effectiveness of this program. With regular classes, the bodies become well balanced and solid. Some say that after each workout, you can instantly feel the difference it has made to parts of the body, mainly the back legs and abdominal.

 Aside from increased strength, weight loss is what many people aspire when they do Pilates exercises. Pilates Other benefits include increased energy levels, greater strength, flexibility, great workouts abdominal and general fitness.

the best 5 Components of Physical Fitness

About physical fitness

Physical fitness is the capability to function productively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise further.

The components of physical fitness are:

* Cardiorespiratory (CR) endurance - the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.

* Muscular strength - the greatest amount of force a muscle or muscle group can exert in a single effort.

* Muscle strength - the ability of a muscle or muscle group to perform repeated with a sub-maximal force for extended periods of time movements.

* Flexibility - the ability to move the joints or group of joints through an entire, normal range of motion.

* Body composition - the percentage of body fat a person has in relation to their total body mass.

Improving the first three components of competence mentioned above will have a positive impact on body composition and will result in less fat. Excessive off the other components of fitness body fat, reduces performance, detracts from the appearance, and negatively affects your health.

Factors such as speed, agility, muscle strength, hand-eye coordination and eye-foot coordination are classified as components of the condition "engine". These factors will affect your athletic ability. Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and  physical fitness program seeks to improve or maintain all the components of physical fitness and motor sound, progressive mission specific physical training.

Principles of physical fitness exercise

Respect for certain fundamental principles of exercise is important for the development of an effective program. The same principles of exercise apply to everyone at all levels of physical fitness training, from the Olympic-caliber athlete to the weekend jogger.

These basic principles of Physical fitness exercises must be followed.

Regularity

To obtain a training effect, you must exercise  physical fitness often. You must pay each of the first four fitness components at least three times a week. Poor physical fitness exercise can do more harm than good. Consistency is also important in resting, sleeping, and following a balanced diet.

Progression

The intensity (strength) and / or duration (how long) of exercise must gradually increase to improve the level of physical fitness.

Balance

To be effective, a program should include activities that address all the components of physical fitness with an emphasis on one of them can hurt others.

Variety

Provide a variety of activities reduces boredom and increases motivation and progress.

Specificity

Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great physical fitness exercise, it does not improve after 2 mile run as much as a program is running.

Recovery

A day of training for a given component of physical fitness should be followed by an easier training day or rest day for the component and / or muscle group (s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every day, especially when training for strength and / or muscular endurance.

Overloading

The workload of each exercise session must exceed the normal demands placed on the body to determine a ripple effect.

Fitness and Exercise Advice

The body and mind are complicated

Some insulin levels play the largest role in weight loss. Other experts believe that our body type is the key to finding exercises and diet plans that work with the body. For your body type that you need to talk with your doctor or visit the World Wide Net to find answers to your questions. More details are available on the Internet that can help you decide which is the best diet for you, as well as exercises that works best with your body.

To achieve a healthy state and maintain a supply of weight must be combined with fitness exercise, since one without the other does not. The combination of provisions in good health with proper fitness exercises can bring you good health and fitness, which will improve the quality of life. It will also help to keep areas of your body to a level.

Part of the confusion comes when people diet, fitness exercise and take care of themselves, but still gain weight. Barry Sears wrote a book a week in the region, which has produced an extraordinary council.

 

The body and mind are complicated, but the two work together to produce results. Many experts, including theorists, doctors, scientists and philosophers continue to find answers to body functions.

Some of the information contained in the book helps us decide on fitness exercises and diets that suit us best, since insulin plays an important role in healthy living. The author tells us that the result of hormone intake of carbohydrates and calories are different hormones that produce proteins and calories. , Continue to let us know that the effects of hormones that produce fat and calories too differ in the direction of health.

 

The author leads us to see that we must strike a balance, but the balance is taken into account by the different hormonal levels. So eat healthy, giving the body's own fluids and fitness exercise is the only answer to living a productive life and quality.

One of the biggest setbacks that people adhere to makes excuses to avoid dieting and fitness exercise. Countless people find it easier said than done to stick with diet programs and fitness exercise that helps to maintain good health, weight maintenance.

A major reason is that most people do not understand their body and its type or difficulty to join a program. One of the main reasons for this is that many people find it difficult to plan, set goals that work, and find solutions that will help the person to maintain a schedule. The trio is the best instrument to work for good health and fitness. If you are unsure of the types of fitness exercises, it can hold you back. Up and down the stairs is an aerobic exercise. Mowing the lawn is another type of fitness exercise. Whenever the body is moving, leading to actions that exercises. Lifting 12 ounces of beer is not an exercise. Alcohol if overused will affect the body and mind in a dramatic way.

Other forms of fitness exercise are just walking in the store instead of driving your car, especially if the store is just down the road. If you find it difficult getting started with exercise makes effort to ask a friend or family member to join you. Otherwise, perhaps workplace a team of people who joined a gym to improve their health, maybe you can go with them. If you have a dog, dogs enjoy walking, then put your feet moving and make your dog happy. Children also love walking with parents, therefore spend time with your children and fitness exercise while doing so.

Therefore, if you have complexity with goal setting, planning, or stick to a program, begin to use the stairs instead of the elevator when you visit your doctor, or other appointments You. In addition, you can mow the lawn instead of paying the guy in the street to do the work for you. Beginning of the year is not easy, but we must start somewhere to reach a healthy state!

cardio exercises is the best way to burn fat

cardio exercises are better

They all asked at some point in time, cardio exercise is better. To put it in simple terms, the two periods of low and high intensity will help you burn body fat. The problem here is that it is most effective to burn more body fat.

When scientists discovered that during high-intensity exercise, the body burns glycogen, which is a form of carbohydrate stored carbon are stored in the liver and muscles for energy. During low intensity exercises, your body will burn a lot of fat.

If you're wondering whether or not it works, the answer is no, because there are so many obese people still around. Even if you work with low intensity routines, it is still wondering how it can be.

The scientists were right when they said the human body burns more body fat during low intensity exercises like walking or swimming. During a high intensity exercise such as running, the body will burn more calories. Although some of the calories are from glycogen, there are still many fat calories burned as well.

To put the icing on the cake, when your store of glycogen is low, the carbohydrates from the food you eat are then converted into glycogen to fill the store and will not be converted to body fat when they are not used to produce energy.

High intensity cardio exercise will reload metabolism, even after training. What this means is that your body will continue to burn body fat hours after leaving the gym. This effect is virtually nonexistent in low intensity cardio exercise or aerobic workout.

Cumulative, your body will burn more calories during and after you have completed a course of high intensity cardio exercise that it will with low intensity.

You can inject high intensity exercises into your cardio workout by introducing interval training. You can walk for 5 minutes, then drill some jogging for another 5 minutes. Then, walk briskly until you have taken your breath and then sprint for a minute before walking again. From this point, simply alternate your running and walking for the next 15 minutes until you are finished.

One of the best things about cardio is the more you do, the more energy you will have. Cardio exercise  will help you burn calories, although its more useful for keeping your energy level high.

If you've never tried cardio exercise before, you should give it a shot. If you want to exercise, you'll find cardio exercise the best way to increase your energy and stay fit. If you are a beginner, you'll want to go slow and keep your cardio exercises in track - as it is very easy to spend more.

An exercise routine you can do at the office

always there is  time to do your Fitness Exercises !!

Do you feel you never have time to do anything, let alone exercise? This article will show you how you can get in a lot of muscle toning exercise you can do right to work and all you need is a desk (or table), and a chair.

OK, so your one of those people who have only the worst kind of program known to mankind. You get up at 5 am to get to the office from 07:00 to start the day. You must go to a parent-teacher meeting at your child's school right after work, then you should take your child to soccer practice later. You seem to have days like this almost all the time. You do not seem to have much time for you from all the things you have to do every day, so how do you find the time to fit exercise into your day? exercise takes time, and time is a luxury you simply do not have.

Well, there is a way of exercise into your day and that way is to simply exercise at your desk. No, it was not a mistake. Here's a little "routine exercise that you can do at your desk. It does not take a lot of time and although it will not make you a candidate for the next round of fitness exercise, which will give you enough to work the muscle to remain stable.

Complete one set of each exercise in order. Do 10 to 20 repetitions for each exercise, and follow with 1-2 other sets in order if time permits.

President crunch

Sit in your chair with your feet flat on the floor. Start slowly fill up the back until you feel your abdominal muscle tighten. Hold for 3-5 seconds, then return to the starting position.

exercise of Squat

Stand in front of your chair. Sit in a squat like you are sitting in your chair, keeping your weight on your heels and your knees behind your toes. When you are almost touching the chair with your butt, push yourself standing with your leg muscles.

Calves

Stand in front of the desk and put his hands on his desk for balance. Arise on their toes. Hold for 3-5 seconds, then lower yourself down to the floor.

Office depression

Hold 4-5 meters of office and place your hands on the edge of the desk. Relax your lower body and using only your arms, lower your chest down to the reception and stops when the chest is about 3-6 inches away. Then push yourself back to the starting position using only his arms.

Seated triceps lift backs

Sit in your chair. Place your arms at your sides with palms facing forward. With your arms strait and elbows locked, slowly bring your arms behind you until you feel your triceps muscles contract. Hold for 3-5 seconds, then lower your arms to the starting position.

Seated bicep curls

Sit in your chair. Begin with arms down at your side, palm facing forward in a fist. Place your other hand over fist and push against resistance while bringing your fist to the shoulder. Once the punch is close to the shoulder, the lower back to the starting position by maintaining a constant resistance with the other hand for the whole movement. Fill in all the representatives of this set, then switch sides and repeat this exercise.

After completing each exercise for an amount of reps and sets you can do, sit down and straighten your legs. Now gently reach your toes until you feel you can not go further, for 10 seconds (do not bounce), then return to the starting position. Then reach your arms at your sides, as far as possible. Keep their full extension, to move slowly forward and against another, to the extent possible. Hold for 10 seconds, then return to your side. Now reach your arms above your head as far as you can for 10 seconds, then return to your side.

Take the time to do this simple but effective routine exercise in the office will help keep you toned and you can do it even with the worst possible program because it can be done during your lunch break and still leave you enough time to lunch.

Enjoy your workout.

How to make Fitness Exercises Part of Your Life

Find a time to do your Fitness Exercises

The pressures of daily life can be daunting and challenging career and raise a family, fitness exercises is probably the last thing on your mind at the end of a busy day. However, physical fitness exercises can benefit in more ways than you think.

Being physically fit is not only conquering marathons in record time and not only look their best on the beach-even though looking your best is always a plus. Being physically fit can help you live a richer life that can benefit your body, your self-esteem and help you deal with the stress of everyday life.

Is not it ironic how you always manage to find time to watch TV, time to catch your favorite program or the time to meet friends? However, when it comes to going to the gym or getting physical exercises, you can easily get at least 10 reasons why you are too busy or just do not have time to break a sweat.

 Make physical part of your life should be a priority in the lives of everyone - must become a daily habit, like brushing your teeth or taking a shower. Setting aside an hour of your day is not too much to ask when you take into account all the positive things that you get while being in good physical fitness.

Apart from looking and feeling well, fitness exercise can benefit from the following areas as well:

* Helps relieve stress, depression and anxiety

* Increase the ability to concentrate, think faster and stronger

* Helps reduce blood pressure

* Reduce the risk of developing colon cancer

* Keep your heart healthy and reduce the risk of heart disease

* Helps you gain muscle, you can build and maintain strong bones

* Increase flexibility, which can help prevent injuries and helps muscle tension.

So the next time you turn to go to the gym, and stop thinking about all the benefits you are away. Just 30 minutes to an hour of fitness exercises a day can be a major investment in public health. And remember that you do not have to be in a gym to get in shape. You can enjoy fitness exercises with your kids, your spouse, family or friends, with fun activities, physical such as walking, swimming, biking, hiking and golf, to name a few.

Get a plan for you exercises

There are many fitness plans out there that can help you get in shape and enjoy fitness, but there are also many scams that promise the world and not delivered. If you have extra cash on hand, with a personal trainer at the gym and take a few sessions or visit a biokineticist to help you with your goals. You can also browse the Internet for reputable sites for information.

Start your fitness exercises plan 

If you are a beginner in the world of fitness exercises, ease into a routine to start slowly and gradually increase your endurance level. If you are all on the first day, you're likely to burn and you overwork to the point that fitness is postponed forever. If you are a beginner, also remember that it takes time to get into an exercise fitness routine and the only way to reach your ideal level is to be consistent and stick with the fitness program.

LONG AGO

The best way to make sure you avoid the excuses in the region is to take the habit of doing their fitness exercises early in the morning. Set your alarm to wake up an hour before going to the gym and from there you can take a shower and head to work. When you workout in the morning is more likely to put it off later due to tiredness (or laziness), plus research has shown to burn more fat if you do your cardio sessions first thing in the morning with stomach vacuous.