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Home Workouts

Home Workouts for Beginners

workouts for beginners

If you type in “best beginner exercises” on Bing you will end up with over 10 million results. If you then do the same on Google, you will notice the results are a bit more, giving you over 20 million pages to sift through (that’s a hell of a lot of results!).

If you are a beginner at working out this is going to be a real pain for you as you probably won’t have the time to trawl through all of these different work outs.

So let’s whittle it down for you and take a look at one exercise program that is a fantastic way to get you started on your successful path to physical fitness.

This is a very easy program to get you started and not only is it free, you can do it anywhere and at any time without the need for any extra equipment.

If you are an absolute beginner at working out, this is definitely the program you should have a go at.

Body Weight Training

You may have heard of the term callisthenics and this is what this exercise form used to be called.

All that is needed is your own body weight and you will then perform exercises such as sit-ups, planks, squats, pull-ups, chin-ups etc.

Have a look at the reasons below as to why body weight training is so great for beginners:

1 – There are so many different body weight exercises that you can do that are so easy and that is why they are perfect if you are a beginner. You can perform these more or less any way in order to suit your own physical needs.

A body weight training plan can be designed so that it is perfect for you if you are just starting out on the physical fitness path or if you need to do it for rehab reasons because of an injury, there are all different scenarios as to why you may start body weight training.

2 – These types of exercises can be done anywhere.

A lot of beginners in fitness do not want to join gyms for a number of reasons, the main one being the intimidation factor where you will be faced with lots of fit looking, muscly bodies etc as this can make you feel self-conscious.

So much so that you stop yourself exercising because you don’t want to face the gym!

Body weight training uses your body only and therefore you can complete the exercises anywhere and at any time of the day or night.

3 – Body weight training is great for everyone no matter what stage you are at with your fitness. Beginners can complete these exercises but also even the fittest athletes will use these as well in order to remain healthy, muscular and toned.

4 – Another major benefit of body weight training is the cost. Because all you need is the weight of your own body, you can get fit and work out without it costing a penny.

Of course you can buy small additions to help you if you want, such as resistance bands or dumbbells, but this is not necessary.

You can get into great physical shape by using the weight of your body, along with gravity and this is why body weight training is a great program to start off with if you are an absolute beginner in physical fitness.

 

Categories
Yoga

Cy-Yo A Cool New Way to Develop a Healthy Body and Mind

Cy Yo Workouts

If you are looking for a great new way to combine developing your body and your mind at the same time then look no further than Cy-Yo.

Utilizing a new way to exercise, Cy-Yo is a combination of cycling and yoga.

Cy-Yo is not only an intense workout that burns fat reduces stress and improves the body, but it is also a way to give you some peace of mind and release negative energy, replacing it with positive energy.

During a Cy-Yo workout, you will find a connection between your body and mind and you can use that connection to reach the best benefits for overall well-being and health. With Cy-Yo, you can truly live a happy and healthy life.

So what is Cy-Yo?

Basically it is a workout that combines both cycling and yoga to create a workout that benefits both the body and the mind.

It was developed by Curt Dalton, A fitness expert near Boston, Massachusetts who specialized in (yea you guessed it) cycling and yoga.

Dalton wanted to find an exercise that took the intensity of Western exercising and combined it with the Eastern belief that the body and mind are connected and reliant on each other.

By using these two philosophies, he combined the vigorousness of cycling and the calming, peaceful nature of yoga to create a form of exercise that not only improves cardio and burns fat, but it also helps with the mind and spirit.

CY-Yo Warm up

Cy-Yo sessions last one hour and begin with a 10 minute yoga warm up. This warm up helps to relax the mind and the body and prepare you mentally and physically for exercise. After yoga, you will cycle for 40 minutes, but it isn’t normal cycling.

While exercising, you must pay attention to your energy center and release negative energy through proper breathing. After the cycling class, a 10 minute yoga cool down finishes the class. This helps to not only cool the body down, but it also refocuses your mind on positive energy.

How Popular is Cy-Yo?

It has been steadily gaining more and more interest since it was developed. In today’s busy and stressful world, it is important to find ways to relax the body and mind.

Cy-Yo is a perfect way to not only stay healthy and fit, but it is also a great way to center your body and mind and let you feel a general well-balanced health.

As more and more individuals try it out and discover the great benefits and healthy results, it will only become more and more popular among anyone wanting to find health and peace.

The Core Principles

The point of Cy-Yo is to link the body and the mind to improve both and find an all-over sense of health and happiness. The basic belief behind it is that the body and mind are connected. In order to have a healthy mind, you must have a healthy body, and in order to have a healthy body, you must have a healthy mind.

The techniques used in Cy-Yo, help to make you aware of your body and mind and let you reach a higher level of healthy living. Only through calming the mind can you truly reach top efficiency when exercising.

Cy-Yo allows you to release negative energy while cycling and replace it with good positive energy. This not only helps to give you better results, but it also improves the health of your mind and spirit.

Negative energy and stress can lead to serious health concerns, including high blood pressure, alcoholism, sexual dysfunction, insomnia and acid peptic disease.

By connecting the body and mind, you can ensure that you are improving your mind as well as your body during exercise.

Attending a Cy-Yo Class

When you go to try out your first class, you might not know what to expect, but it isn’t too different from any other cycling class.

The only difference is that you must also focus on your mind not only your body as you exercise. This could be difficult for people who are used to standard Western exercise, so it may be difficult at first to pay attention to your mind.

The class will begin with yoga. A 10 minute yoga warm up will get the blood flowing and the muscles warmed up to avoid injury during cycling. However, the yoga is meant to serve as more than a simple warm up.

The yoga is also a means to open the energy centers in your body and allow you to find a peaceful state of mind before cycling. By relaxing your mind and finding a peaceful state, you will see better results during the cycling portion of the class.

After yoga, you will move on to the cycling portion of the class. This portion is much more intense than the yoga and allows you to increase heart rate, improve overall health and lose weight.

However, as with the yoga, there is more to it than simple cycling. During this time, you must focus on your body and your breathing. Using visualization techniques and breathing patters, you can target stress zones and even reduce stress.

You must also release all your negative energy, replacing it with positive energy and detoxify your body to increase your energy fields. These will leave you with better results for both your body and mind.

Cy Yo YogaThe last portion of the class is another 10 minute yoga workout. This is used to help the body cool down after cycling to ensure you do not obtain injury. Of course, like with the yoga warm up, there is another layer to this cool down.

The yoga will also relax and refocus your mind. Since Cy-Yo is an exercise that focuses on the body and mind, you can think of the yoga warm up and cool down for your mind as well as your body. It gets the mind ready and open for optimum exercise results and then it relaxes it again after cycling.

One of the most important elements to the Cy-Yo class is music. The music is usually more energetic than usual yoga music. It is designed to help increase your heart rate and assist you in releasing negative energy and pulling in positive energy. The most popular forms of music are Celtic tunes.

The Benefits of Cy-Yo Workouts

There are many different benefits to Cy-Yo. The most obvious are general health related that you will get through basic cycling and yoga.

These can include:

• Heart Health – Aerobic exercises such as cycling help to improve the overall health of your heart. It can help protect you against high blood pressure, heart disease and high cholesterol.

• Muscles – Both cycling and yoga help to improve your muscles. Cycling can help build and tone muscles in the lower half of your body, and yoga can also help tone muscles all over your body, depending on the yoga position.

• Weight Loss – Like other high-intense activities, cycling can help to burn fat and keep it off. It even helps to improve your metabolism. This can help to lower your risk of diseases like diabetes.

• Lifespan – Cycling and yoga help to increase your lifespan by giving you a healthy body with lower risk of common diseases.

• Coordination – Both Cycling and yoga can help with coordination and balance.

• Immune System – Cycling helps to strengthen your immune system. It is also believed that it may help reduce your risk for some types of cancers.

• Spine Health – Yoga is a great way to improve your spine. Many of the positions help to strengthen your back and the muscles that help support your back.

• Better Sleep – Exercise also helps with improved sleeping habits by using excesses energy that might keep you awake. It also helps because it tires out your body and forces it to relax and rest at night.

• Mental Health – Exercise helps to improve your mental health and puts you in a better state of mind.

• Self-Confidence – Cycling and yoga are a great way to build self-confidence. Not only does exercising make you feel better about yourself, but the physical results will give you more confidence in your appearance.

These general benefits to cycling and yoga are great, but when cycling and yoga are combined to form Cy-Yo, those results are even better. By putting you in a great state of mind before, during and after cycling, a Cy-Yo class ensures that you will produce the best results from exercise.

Secondly, the mental health from Cy-Yo surpasses regular exercise. Not only do you get the normal benefits, but while you exercise, you are actually specifically working to improve your mental and spiritual well-being.

By releasing negative emotions and replacing them with good ones, you detoxify your body from all the stress and negativity of life, which will result in a happier you.

Why is Cy-Yo so Enjoyable?

You will love Cy-Yo because it takes two fun exercises and combines them for fabulous results. The peaceful feeling you discover during Cy-Yo and the peace of mind that results makes it a great way to stay fit.

Cy-YoNot only will it give you that euphoric feeling that comes with exercise, but the yoga warm up, release of negative energy and yoga cool down will help to intensify it even more. Cy-Yo will make exercise fun because it will put you in a great mood and state of mind.

This is definitely a great way to stay fit in both body and mind. It allows you to find a link between your mental health and your bodily health to create an exercise regimen that will give you the best results possible.

Cy-Yo is certainly gaining in popularity, so it will be around for quite some time to come. The great combination of cycling and yoga make Cy-Yo something that really works and isn’t a gimmick.

These workouts are something that you can do in the comfort of your own home once you learn how to do them.

So don’t be afraid to give one of them a try and you may well discover a new well-balanced you.

Categories
Weight Training

Barbell Upright Row (How to Perform it Properly Step by Step)

Barbell Upright Row

 

The barbell upright row is a good exercise for building size and strength in your upper back region and your shoulders.

To develop larger and stronger muscles, load the barbell with a weight that you can easily complete 4-8 reps of the exercise with.

To improve your muscle tone and endurance, choose a weight you can complete 12-16 reps of the exercise with.

Here’s how to perform the barbell upright row:

1. Put the barbell down by your feet and stand behind it with your feet a shoulder width apart.

Barbell Upright Row

 

2. Bend over at the waist and grab the barbell with both hands using an overhand grip.

Barbell Upright Row

 

3. Straighten up at the waist, raise the barbell up off the ground and rest it against the top of your legs.

Barbell Upright Row

 

4. Bend your arms and lift the barbell up to shoulder height. Use the muscles in your shoulders and upper back as you perform this movement.

Barbell Upright Row

 

5. Straighten your arms and lower the barbell back down so that it’s in front of your legs.

Barbell Upright Row

 

6. Go over steps 4-5 for your desired number of reps, then place the barbell on the ground, stand up straight and rest for 1 minute.

Barbell Upright Row

 

7. Repeat the exercise two to three more times.

Barbell Upright Row

 

This exercise can also be performed using a straight bar attached to a low pulley as well as using dumbbells.

 

Word of Caution:

You should really only perfom this exercise with lighter weights, and you should make sure you have mastered the proper form and correct execution, as it is not uncommon to sustain shoulder injuries.

 

 

 

Categories
Home Workouts

Why and how to fit some exercise into your day

Fat or fit? Your choice
How to fight it

Why and how to fit some exercise into your day

If you are reading this there is a fair chance you feel, that you need to fit some exercise into your day?  Here is what two major health organisations, say about our expanding waistlines and obesity.

The UK

One in four British adults is obese, according to the UN Food and Agriculture Organisation, prompting fears that the UK has become  “The fat man of Europe”

The UK has the highest level of obesity in Western Europe, ahead of countries such as France, Germany, Spain and Sweden, the 2013 report says.

Obesity levels in the UK have more than trebled in the last 30 years and, on current estimates, more than half the population could be obese by 2050.

Europe’s obesity league:

  • UK: 24.9%
  • Ireland: 24.5%
  • Spain: 24.1%
  • Portugal: 21.6%
  • Germany: 21.3%
  • Belgium: 19.1%
  • Austria: 18.3%
  • Italy: 17.2%
  • Sweden: 16.6%
  • France: 15.6%

Source: The State of Food and Agriculture 2013 (PDF, 2.44Mb), United Nations Food and Agricultural Organization

The USA

The Centers for Disease Control (CDC) in America says: “More than one-third (34.9% or 78.6 million) of U.S. adults are obese.

Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death. [Read guidelines]

The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008 U.S. dollars; the medical costs for people who are obese were $1,429 higher than those of normal weight”

This part is the Why we need to exercise more

You’ve read the scary stats above.  I’ve read all sorts of reasons for us getting fatter.  And they make sense.  Just consider our modern lifestyles for a moment.

  • We use our cars to much
  • We watch television to much
  • We spend too much time sitting down in front of our computers
  • Office  jobs don’t help stop expanding waistlines
  • We eat lots of hi-calorie foods
  • Many of us live sedentary lifestyles

I’m sure you can add to this list in your own mind… We all know what we have to change.

We now know the Why of fitting exercise into our daily lives is so important.  So how can we?

Plan it

  • First of all, plan to fit some in and commit to it mentally. Write down how and when you are going to exercise during the day.
  • Keeping a log is proven to help!  You may think this step is unnecessary.  But don’t skip it, if you have a written plan you are more likely to stick to it, than if you just tell yourself “I’ll do such and such on such a day.”

There is a Monday and a Tuesday etc.  I promise you Suchaday will not appear anywhere in your week!

Body Weight Training

  • The resistance of your body can be used for strength training virtually anywhere and at any point in your day. Thanks to gravity and your body weight, this is what creates the resistance and enables you to complete exercises such as squats, planks, sit-ups, push-ups etc.  Bodyweight training is a great way to fit powerful exercise into your day.

If you can find a spare 15 minutes each day to complete a couple of sets of any of these exercises it will help. Even 5 minutes a day and doing 1 set will help.

If you are totally new to the terminology of exercise and fitness.

  • A rep is the completion of one exercise for example a squat, and a set is the number of times that same exercise has being completed.

Dumbbells

  • Dumbbells are handy things. With a set of light weights there will always be a section of the day when you can fit in some time to exercise with them.  Even… dare I say it while watching the telly.

Put down the remote and pick up the weights 🙂

Make exercise a priority

  • Some of us may not prioritize exercise as much as we should as we prefer to do other things like surf the net or perhaps open a bottle of something and chill with a tasty snack.

But when you feel like this, you need to remind yourself of all of the great health benefits of exercising and try to stick to your plan.  Remember writing it down?  Remember why you wanted to start walking down the fitness path in the first place.

If you concentrate on fitness and your goals more, you are likely to do more workouts and get the rewards and benefits that a higher level of fitness brings.

Leave the car at home

Think about every journey you make “Do you really need to take the car?”

Try to walk more.  Do you have a dusty bike somewhere in the garage or the garden shed?  Now is the time to oil it up and get cycling.

Simple lifestyle changes

Simple things make a difference.  Don’t get your groceries delivered carry them yourself.  Every little bit of exercise will help you get fitter and stay limber and mobile.  Everything you do today will help you tomorrow.

It is a fact that not keeping and working on our muscle mass now while we can, will have a strong effect on the quality of our life in old age.

So… Plan it (step one) and start a better healthier future today.  Short exercise sessions do help and it does all add up.

As always your comments are welcome.  Do you have any suggestions or good ideas about ways to fit in a little extra exercise, into our daily routines?

Categories
Weight Training

Romanian Deadlift (WORKOUT WITH PROPER FORM AND TECHNIQUE)

Romanian Deadlift

The Romanian deadlift or straight leg deadlift workout is said to be one of the best barbell movements for your legs and back.

But you must make sure that you get your technique right and use proper form.

To develop larger and stronger muscles, load the barbell with a weight that you can complete 4-8 reps of the exercise with.

If you want to improve your muscle tone and endurance, choose a weight you can complete 12-16 reps of the exercise with.

Here’s how to perform the Romanian deadlift with a barbell.

1.Place the barbell on the ground in front of your feet and stand with your feet a shoulder width apart.

Barbell Romanian Deadlift

 

2. Bend at the waist and grab the barbell with an overhand grip. Keep your hands around a shoulder width apart.

Bar bell Romanian Deadlift

 

3. Return to a standing position, lift the barbell off the ground and rest it in front of the top part of your legs.

Barbell Romanian Deadlift

 

4. Bend at the waist, keep your shoulder blades engaged and lower the barbell down, stopping just before it touches the ground.

Barbell Romanian Deadlift

 

5. Straighten at the waist and bring the barbell back up so that it’s resting in front of the top part of your legs. Keep your shoulders engaged and lift with your hamstrings.

Barbell Romanian Deadlift

 

6. Repeat steps 4-5 for your desired number of reps, then place the barbell on the ground, stand up straight and rest for 1 minute.

Barbell Romanian Deadlift

 

7. Repeat the exercise two to three more times.

Barbell Romanian Deadlift

 

This is a great isolation strength exercise for targeting the hamstrings and the glutes.

 

 

Categories
Weight Training

Barbell Front Squat (PROPER FORM STEP BY STEP)

 

Barbell Front Squat benefits
The barbell front squat is an excellent compound movement for strengthening and building up the muscles in your core and lower body.

If you want to get yourself larger and stronger muscles, load the barbell with a weight that you can complete 4-8 reps of the exercise with.

On the other hand if your goal is to improve your muscle tone and endurance, choose a weight you can complete 12-16 reps of the exercise with.

Check out below to see how to perform the barbell front squat, and don’t forget to watch the video at the end:

 

1. Stand with the barbell in front of you with your feet a shoulder width apart.

Barbell Front Squat

 

2. Bend your knees and lower your butt down until it is in line with your knees. Then bend yourself forward at the waist and grab the barbell with an overhand grip.

Barbell Front Squat with form

 

3.  Stand up straight, lift the barbell off the ground and rest it against the front of your legs.

Barbell Front Squat form

 

4. Bend your arms and curl the barbell up to shoulder height.

Barbell Front Squat with form

 

5. Rest the barbell against your shoulders, and support the weight with your hands and your shoulders. Then bring your elbows up high and out in front of your body.

Barbell Front Squat proper form

 

6. Hold the barbell steady in this position, then slowly bend your knees and lower your body down toward the ground.

Stop when your butt is just below your knees and maintain an upright posture at all times.

 

Barbell Front Squat benefits

 

7. Straighten your legs and raise your body back up. Keep your elbows held out in front of your body and your body straight.

Barbell Front Squat

 

8. Repeat steps 6-7 for your desired number of reps, then place the barbell on the ground, stand up straight and rest for 1 minute.

Barbell Front Squat

 

9. Repeat the exercise two or three more times.

Barbell Front Squat

 

Cautionary Note: This exercise is not recommended if you have back problems.
You can substitute it with the dumbbell squat variation or a leg press machine instead.
If you have a good healthy back, make sure you use perfect form and don’t ever slouch the back forward as this can cause you some back injury.
Be mindful as well with any weight used; if you are in doubt, use less weight rather than more.
The barbell front squat is a safe exercise but only if performed properly.

 

 

Categories
Workout Injuries

Muscle soreness after exercise

Look after your muscles
ouch

How to Prevent Your Muscles Getting Sore after Exercise

No pain, no gain’ is a saying that a lot of people are familiar with when it comes to talking about exercise.

The meaning behind it is that you, will not reap any noticeable benefits from regular exercise if you do not stress your body out to the max.  Part of this is true, “however you do not need to torture yourself in order to get the results you want.”

You will need to stress your current musculature in order to build stronger and leaner muscles; however there are ways in which you can prevent your muscles from being sore when you have finished. These are steps that you can take before, during and after your workout and they will reduce the pain and soreness you feel. Which will encourage you to maintain your workout routine.  After all who wants to be in pain all the time?

Before You Workout

It is important to make sure you take the right steps before you work out and one of the main things to do is to fuel your body.

  • You should eat healthy carbohydrates 2 hours before you are going to start any strenuous exercise and you should consume plenty of water beforehand.
  • The best foods that you can eat are fruits and vegetables, pastas and whole grains as these give you the fuel you need because they are healthy carbs.

If you fuel your body correctly, this is going to stop your muscles feeling as painful after you have finished your workout.

During Your Workout

Make sure you always complete your exercises using the proper form.

A lot of exercises are designed in a certain way in order to help you get the result you want and also to reduce the risk of injuries.

By completing your exercises in the wrong way or form means that you are increasing your chances of damaging something and also the chances of feeling achy when you are finished.

Iron Magazines personal trainer Marc David suggests that you cool-down and warm-up in-between the different sets that you are completing when exercising.

  • This is to reduce the muscle soreness that you may get.

Before starting a set breathe deeply and stretch any muscles you are about to work and also alternate the days that you target certain muscle groups.

These are all tips and tricks that the top trainers in the bodybuilding and weightlifting community  advise.

After Your Workout

Stretching and walking after exercise, as well as a muscle massage and immersion in cold water can all help to reduce the soreness of your muscles after a workout.

Ensure that you remain active on your rest days and not just on the days you are going to exercise and consume a good amount of water after each workout to replace lost fluids.

There is good simple to follow information in this article with a few links to other pages to strengthen your knowledge on this subject and maybe give you a few extra workout ideas as well.

Good luck with your fitness plan and don’t forget to leave a comment below.  We welcome interaction with our readers.

 

 

 

 

Categories
Weight Training

Bent over Barbell Row (PROPER FORM STEP BY STEP)

Bar bell Bent Over Row

 

The bent over barbell row is a brilliant compound movement for your upper body which works not only your arms, but also your back, shoulders and core.

If you want to develop larger and stronger muscles, you need to load the barbell with a weight that you can complete 4-8 reps of the exercise with.

In order to improve your muscle tone and endurance, you need to select a weight you can complete 12-16 reps of the exercise with.

Here is how you use proper form to carry out the bent over barbell row:

 

1. Stand with the barbell in front of our legs and your feet about shoulder width apart.

Bent over barbell row

 

2. Bend forward at the waist and grab the barbell with both hands using an overhand grip.

Make sure that your hands are about a shoulder width apart.

Barbell Row

 

3. Straighten your waist, lift the barbell off the ground and rest it against the front of your legs.

Make sure you keep your legs and body straight.

Barbell Bent Over Row

 

4. Bend forward at the waist and bend your knees slightly.

As you do this, keep your arms straight, keep your knees in-line with your feet and hang the barbell in front of the lower part of your legs.

Bent over bar bell row

 

5. Hold your legs and body in this position, then slowly bend your arms and row the barbell up toward your chest, stopping a few inches before the barbell touches your chest.

Bar bell Bent Over Row

 

6. Keep holding your legs and body in this position, then slowly straighten your arms and lower the barbell back down in front of the lower part of your legs.

Barbell Bent Over Rowing

 

7.  Repeat steps 5-6 for your desired number of reps, then place the barbell on the ground, stand up straight and rest for 1 minute.

Bent over barbell rowing

 

8. Repeat the exercise two or three more times.

Bent Over Barbell Rows

 

Cautionary Note: This type of exercise is not really recommended for people that have back problems. A Low Pulley Row would be a better choice for people with back problems.

If you have got a healthy back, make sure that you use proper form and never slouch your back forward as this can cause a back injury.

Be cautious as well when adding weights; in case of doubt, use less weight rather than more.

 

 

 

Categories
Workout Advice

Benefits of exercise for the over 60s

Strenght
Work out with weights

How will exercise benefit you?

What are the benefits of exercise for the over 60s?  One term I’ve come across is sarcopenia which is essentially muscle loss through aging.  This effect starts to happen in our 30s.  Broadly speaking we can lose 3-5% of our muscle mass every ten years; If we are and if we remain physically inactive.  Aging does produce natural muscle loss but we can fight it, and lessen its effect on us, by incorporating weight training or the use of resistance bands into our fitness routines. That is definitely beneficial.

The effects of muscle loss

What happens when we lose muscle?  We lose our strength and the ability to move easily and freely.  Muscle loss also reduces our stamina, which is a sort of vicious circle, because if we don’t have stamina we are less likely to get up and do anything.  I’ve included a link here to an article on muscle mass and function which shows clearly the importance of maintaining your muscle and incorporating strength training exercises into your routine.

The effect of exercise on energy levels

What can you look forward to after your regular home works have started to have a positive overall effect on your health?  One of these is particularly true of cardiovascular exercise combined with the increase of testosterone from lifting weights.  Some of the many benefits are:

  • You will feel more energised
  • Look fitter and trimmer
  • You will be stronger
  • You will have more stamina
  • More stamina and strength means higher energy levels
  • You will have increased levels of endorphins and adrenaline after working out
  • You will have better circulation of blood flow around the body

That last one is a big plus, better circulation has a positive effect on another part of adult life.  I have to be careful what I write here. I do not want Google or more importantly my wife too think I’m writing a for a sex site.  Here is an article on a male issue, of which exercise is a big part of the solution.

Exercise and Health
Umm?

The mental health benefits of exercise

Exercise and increased levels of endorphins help to fight depression and improve your self-esteem.  People who exercise regularly tend to do so because it gives them:

  • A sense of well-being.
  • They feel more energetic throughout the day
  • They sleep better at night
  • Have sharper memories
  • More positive outlooks
  • They feel more relaxed

So exercise is a very powerful medicine for many common mental health challenges.

The flip side of all this is rest, we now know for sure that regular mixed exercise is good for us.

But equally true is… So is rest.  Our bodies repair themselves as we sleep.  So it is a golden rule to get enough rest and sleep.

This is not a long article but it is jam packed with information and high quality links to follow for more information for parts you may wish to research further.

Don’t forget to leave a comment.  Thank you for visiting and reading this article which I hope you found helpful.

Categories
Workout Advice

Exercise and the over 60

Exercise for seniors
Workout Buddies

Exercise and the over 60

Recently I wrote a piece called Advice for older people who want to exercise; as articles go it wasn’t bad. But I wanted to write more and as I learn, I want to share that information.  So I’m going to expand on that piece and give you more detailed information, to help you work out, what is right for your situation.

I’m still on the right side of 60 but I’m getting there fast, and to say I’m unfit would be a bit of an understatement.  What I’m going to discuss today is still in the realm of common sense but applying it could make a lot of difference.

What should come first before any exercise at all?

The answer to that is medical advice, your Doctor can advise you on what care you need to take.  Is there a certain type of exercise you can’t do or something you should take into account before starting an exercise programme?  What personal limitations should you be aware of and take extra care with?

You don’t need to be Charles Atlas or that stretchy person from the fantastic 4 films and comics.  Getting fit and active is simple, and with the right advice putting a fitness plan together is not a hard thing to do at all.

Do I need a personal trainer?

Everyone’s budget is different, mine does not include enough money for a personal trainer.  What I did was research the internet.  I spent hours and hours putting together a plan for me to improve my fitness, without injury.  I took ownership and responsibility for the unfit state and condition I’d allowed myself to get into. By finding out the facts on how to improve my own health and mobility. For now and later on in life.

At a later date I may book a one off session with a trainer in my own home to get further help and advice.  Working on the principle that two heads are better than one. But to get started I did not need that expense.

What are the right questions to research about a fitness plan?

That depends on what you want. But to start you thinking, consider this, what do you aim to achieve.  I looked for information about the right exercise routines to follow and which fitness tools and products, I should be using to achieve the following:

  • Weight loss
  • Mobility
  • Strength
  • Toning

My knees are shot so I needed to avoid injuring them further.  I have not done any exercise in the last 30 years.  So gathering the right information was important to me. In this particular case, I looked into low impact exercises. Exercises that would not place any extra strain on my joints.

Stick to the plan

The point being, people start in January and usually give up by February.  That doesn’t work.  It really takes willpower patience and time to get that toned fitter body.  It is not going to happen overnight.

  • Commitment and persistence is the key.

You may have noticed here that I’m psyching myself up.  This writing is part of my personal training and fitness routine.  I’ve committing myself to a plan of action using my own home workouts combined with education and sharing

We live in a world where everything can be so easy.  You want groceries, the supermarket delivers.  You need a book or a pair of shoes, you can get them online.  Basic exercise to get everyday items is almost a thing of the past.  It is now far too easy to become sedentary.  To become a couch potato. More simple examples of this are: Who goes to the bank to pay bills, who goes to a post office to tax a vehicle? Almost every aspect of our daily life, that used to require some sort of exertion can now be done online.

In a way we were forced to move our bodies, to get things done in previous years.  We had to be more active. Now moving our bodies is a choice.  And if you spend any time at all watching the news or reading the papers, facts about a growing obesity problem in the western world cannot have escaped your notice?  Personally I only have to look at my own waist line to see the truth of it.

There are a lot of exercises that are perfect for doing at home.  The point I’m rambling towards is a good way to stick to the plan is make it a regularly scheduled commitment.

  • Put it in your diary make and make it a must do thing.
  • Mixing with people matters as well.
  • If at all possible, involve a spouse partner or friend in some of; if not all of your chosen exercise activities.
  • Sociability matters and it will help.

I feel that I have added some value to the previous post. I will end this one with a few more of the tips I got during my research.

Drink

Unfortunately, not my favourite beer in this case but water and other non alcoholic fluids .  Before during and after a workout.  The advice was to actually drink more on a daily basis.  Six to eight glasses of fluid a day was the amount I found as best advice.  NHS Choices a British health service site backed up that information.

Workout buddy

If you can find someone to exercise with it will and does make it easier to stick to the plan.  You will be less tempted to skip sessions if a friend is exercising with you.  Perhaps a session in the park or a group activity in a local community centre of some sort?

Consistency

The value of a schedule that you stick to, cannot be over emphasised.  This is a golden rule. But remember to leave some rest times in-between your exercise days.  There is nothing to stop you doing a short little extra home workout, if you really want to.  But don’t burn yourself out.  Stick to the plan.

Weights

Mix it up a bit.  You will probably be doing some cardio workouts possibly some aerobics?  Consider picking up some light weights which will give your results a boost.  One way this will work is while walking briskly. You can pump your arms with the light weights.

Focus on improvement

Monitor and track your results aim to improve, not overnight for sure but over the weeks and months. Keep a record and track how much you are improving and how much closer you are getting to your goals.

Ok the last tip to share on this post is this.

Plateaus

There may come a time when nothing seems to be happening?  Don’t worry just change your routine a bit. Fat may be turning into muscle your body may be saying “I can handle this much exercise now” Give your routine a boost and get things moving again.  Don’t stop and don’t give up.  The plateaus will and do stop and the improvements will start again.

Ok this is the 2nd in a series of posts.  My fitness plan starts on Sunday so bookmark this blog and hopefully you will follow the series.

But make sure you check out posts by other writers on this site.  There is a lot of very useful and helpful advice on many subjects related to home fitness routines.  There are plenty of exercise tips and plans you could follow and learn from.

I would very grateful if you shared your story in the comments section.

Perhaps you have a question that I can answer from research I’ve already done into exercising and fitness? Or you could point me in an interesting new direction for fact finding.  Any and all comments are welcome!