We all get so revved up when we begin a exercise program. Exercise is one of those things that has to be done on a regular basis without being overdone. This is a major reason that it is recommended that you utilize a exercise journal so that you can be sure that you are not over-exercising any one muscle.
This is also why it is recommended that you do not exercise every single day, so that you force your body to rest for some time. There are some health concerns associated with over-exercise that you need to know about. Although, it is not that common, it is possible.
Exercise is a stressor that causes catabolic effect when proteins are consumed in order to give us energy. When we exercise, we are in effect causing many micro tears within our muscle. When we fail do not give our muscles time to rest, we run the risk of not allowing our muscles to recover.
In some instances of extreme over exercise as found with the military, it has been shown that there can be some performance loss and cause damage to the muscle. It is also possible to over train to the point where the muscle simply can not recover.
In some women that over exercise, it has also been shown to stop menstrual flow. In younger adolescents it has also been shown to stunt growth.
The chances that you will over-exercise are small, but just be sure to take the necessary precautions to ensure that you are giving each body part the proper amount of rest. You should also limit to less than 2 hours for any single work out.
Showing posts with label Google Yahoo. Show all posts
Showing posts with label Google Yahoo. Show all posts
Thursday, October 8, 2009
Wednesday, September 30, 2009
Supersets-All In One Workout
Some of us have a limited time schedule of when we are able to exercise. We want the benefit of lifting weights, but we also know that that we need cardiovascular exercise. May I suggest using super sets during your weight lifting work out.
It is really just a matter of picking two or three exercises of the same body part with minimal rest in between each set. If you are doing two body parts, you can pick two exercises of each body part that are contrasting. For example, if you are doing arms, biceps and triceps or back and chest. Your super set can be two bicep and one tricep exercise.
Each time you complete each of the three exercises it is considered one super set. Do as many as you can within your capabilities. Then from that point you can increase your number of super sets.
From that point you can incorporate other exercises, into your routine. As you become more advanced you will want to add another set of super set exercises for biceps and triceps. If that is too difficult, you can add other sets of a single exercise.
I promise that if you continue to do these types of work outs, then you will not have to do a separate cardiovascular workout. Your heart rate will be elevated and you will have done both work outs at the same time.
It is really just a matter of picking two or three exercises of the same body part with minimal rest in between each set. If you are doing two body parts, you can pick two exercises of each body part that are contrasting. For example, if you are doing arms, biceps and triceps or back and chest. Your super set can be two bicep and one tricep exercise.
Each time you complete each of the three exercises it is considered one super set. Do as many as you can within your capabilities. Then from that point you can increase your number of super sets.
From that point you can incorporate other exercises, into your routine. As you become more advanced you will want to add another set of super set exercises for biceps and triceps. If that is too difficult, you can add other sets of a single exercise.
I promise that if you continue to do these types of work outs, then you will not have to do a separate cardiovascular workout. Your heart rate will be elevated and you will have done both work outs at the same time.
Wednesday, September 2, 2009
5 Reasons To Go To The Gym
I know that I have said a million times that you do not have to go to the gym. Even though I am writing this article, I still stand by it. So do not think that I am changing my mind or being indecisive. If you can't go or simply do not want to go to the gym, then that is still perfectly fine! Just take these reasons into consideration.
1.You have much more equipment available to you. Unless you have a enormous house with a full gym built in, you are not going to have the same amount of free weights and machines available to you. Many of them offer different exercises that you simply will not benefit if you don't go to the gym.
2.When you are paying for something, you may be more willing to go. If you are a good steward, then you take care of your finances. If you take care of your finances, then you will not waste your money on something that you do not use.
3.Others are there to motivate you to keep going. If you see others working toward the same goals, then it will motivate you to push harder.
4.You can ask questions. You will be around others that may have the answers that you are looking for. Also in a lot of gyms they have trainers walking around that you can ask for free.
5. Especially when at home, there are so many distractions. When you exercise at home it is so easy to stop for things such as children, phone, spouse, or a million other things. At the gym, the risk of being distracted is greatly reduced.
These are some basic reasons that I prefer going to the gym over other places of exercise. Like I said earlier, if you are exercising at home, outside, walking the mall or wherever else and are successful then do not change. This is only meant to give you something to think about in terms of your exercise regimin. If you seem to easily get distracted or need constant motivation, then I highly recommend going to the gym.
Check out this video for some more reasons.
1.You have much more equipment available to you. Unless you have a enormous house with a full gym built in, you are not going to have the same amount of free weights and machines available to you. Many of them offer different exercises that you simply will not benefit if you don't go to the gym.
2.When you are paying for something, you may be more willing to go. If you are a good steward, then you take care of your finances. If you take care of your finances, then you will not waste your money on something that you do not use.
3.Others are there to motivate you to keep going. If you see others working toward the same goals, then it will motivate you to push harder.
4.You can ask questions. You will be around others that may have the answers that you are looking for. Also in a lot of gyms they have trainers walking around that you can ask for free.
5. Especially when at home, there are so many distractions. When you exercise at home it is so easy to stop for things such as children, phone, spouse, or a million other things. At the gym, the risk of being distracted is greatly reduced.
These are some basic reasons that I prefer going to the gym over other places of exercise. Like I said earlier, if you are exercising at home, outside, walking the mall or wherever else and are successful then do not change. This is only meant to give you something to think about in terms of your exercise regimin. If you seem to easily get distracted or need constant motivation, then I highly recommend going to the gym.
Check out this video for some more reasons.
Tuesday, April 14, 2009
Stewardship vs Obsessed
There are several scriptures in the Bible that talk about taking care of ourselves. We know that although God created us, it is up to us to be a good steward over what we have in our lives. It is also true that scripture teaches that the most precious thing that he gave us in the natural realm is our body. Our body is our temple.
You need to find a balance between taking care of yourself and not become obsessed. Donna Richardson will help you find a good balance in Get Real
However we still need to have balance in our lives. There is a enormous difference between being a good steward and being obsessed. The only thing that you should be obsessed over is seeking a relationship with the trinity of God, Jesus, and the Holy Spirit. Take a moment to think about the following. If you see yourself, then you may be overly obsessed and need to add more balance to your life.
1. You count every morsel of food or drink that goes in your mouth.
Having a balanced diet leaves room for a little of everything. Never think that you have to count every morsel of food. Allow yourself to splurge every once in a while. Refusing to do so, will leave you feeling deprived. A piece of cheesecake every now and then never hurt anyone, just don't eat the whole pie!
2. The world is going to end if you don't get your exercise for the day.
We all need exercise and it should be more days than it is not. However if you start have mental convulsions because you miss one or two days of exercise it is a problem. Our bodies need a certain amount of rest in order to recover and grow stronger. Remember that it is possible to over exercise.
3. You get personally offended when you see other people eating poorly or not exercising.
We all want those around us to be healthy and have some form of exercise in their lives especially when we know the benefits that are associated with it. However, if you constantly get upset and throw tantrums like a 2 year old when you see others not doing so, it is a problem.
4. You weigh yourself or measure your BMI every single morning without fail.
While it is true that we need to be aware of our weight and/or BMI, watching it daily will do nothing more than frustrate you. They both flucuate and should be averaged out over a period of time.
5. You stay up all night wondering what infomercial products you should purchase.
Read my articles about this Truth About Lies, and Truth About Infomercials. The vast majority are scams and jokes. Don't be their guinea pig.
6. You allow others dictate how you feel about yourself.
Only allow God to tell you about who you are. God is the only one that has a say in the matter. Scripture says that we were magnificantly and wonderfully made. Believe it.
7. You feel inferior because you do not look like the models, actors, and other celebrities that you see in mass media.
Take it from me, I have met several of them in person and they don't look like they do on TV and in print. Do not underestimate the technology of editing.
You need to find a balance between taking care of yourself and not become obsessed. Donna Richardson will help you find a good balance in Get Real
However we still need to have balance in our lives. There is a enormous difference between being a good steward and being obsessed. The only thing that you should be obsessed over is seeking a relationship with the trinity of God, Jesus, and the Holy Spirit. Take a moment to think about the following. If you see yourself, then you may be overly obsessed and need to add more balance to your life.
1. You count every morsel of food or drink that goes in your mouth.
Having a balanced diet leaves room for a little of everything. Never think that you have to count every morsel of food. Allow yourself to splurge every once in a while. Refusing to do so, will leave you feeling deprived. A piece of cheesecake every now and then never hurt anyone, just don't eat the whole pie!
2. The world is going to end if you don't get your exercise for the day.
We all need exercise and it should be more days than it is not. However if you start have mental convulsions because you miss one or two days of exercise it is a problem. Our bodies need a certain amount of rest in order to recover and grow stronger. Remember that it is possible to over exercise.
3. You get personally offended when you see other people eating poorly or not exercising.
We all want those around us to be healthy and have some form of exercise in their lives especially when we know the benefits that are associated with it. However, if you constantly get upset and throw tantrums like a 2 year old when you see others not doing so, it is a problem.
4. You weigh yourself or measure your BMI every single morning without fail.
While it is true that we need to be aware of our weight and/or BMI, watching it daily will do nothing more than frustrate you. They both flucuate and should be averaged out over a period of time.
5. You stay up all night wondering what infomercial products you should purchase.
Read my articles about this Truth About Lies, and Truth About Infomercials. The vast majority are scams and jokes. Don't be their guinea pig.
6. You allow others dictate how you feel about yourself.
Only allow God to tell you about who you are. God is the only one that has a say in the matter. Scripture says that we were magnificantly and wonderfully made. Believe it.
7. You feel inferior because you do not look like the models, actors, and other celebrities that you see in mass media.
Take it from me, I have met several of them in person and they don't look like they do on TV and in print. Do not underestimate the technology of editing.
Monday, September 22, 2008
Frequently Asked Questions About Exercising
Question:Is it better to eat before or after I WORK OUT?
Answer:Ideally you should eat something small and healthy 20-30 minutes prior and 20-30 minutes after your WORK OUT. I would recommend something with protein or a piece of fruit. Your muscles use protein for development. You don't want to be on a full stomach or on an empty stomach. You should feel just right.
Question: What do I have to do to prevent being bulky?
Answer: The main trick is to lift light to medium weight and do as many repetitions as possible on each set. Every three or four WORK OUTS, you do want to lift a little heavier and then go back down to your normal routine.
Question: What should I do if I just want to lose the fat, I could care less about the muscle?
Answer:Cardio and more cardio. However, you do want to do some weight training to prevent sagging skin after you have lost the weight. I am sure you have seen the pictures of people with sagging skin, not pretty.
Question:Do I do a full body WORK OUT?
Answer: It depends, if you are doing exercises such as swimming, step aerobics, yoga, Pilates you will do a full body WORK OUT. However, if you are weight training and do a full body WORK OUT you are wasting time. If you WORK OUT with weights pick one or two body parts a time and do those two only and then the next WORK OUT pick another two. Give each body part at least a day in between WORK OUTS.
Question: I love to run. Is it better on the elliptical, treadmill or outside?
Answer: They a have their advantages and disadvantages. Treadmill or elliptical sets the pace and there are less distractions, you also make sure you get a WORK OUT. The elliptical is the best for your joints because there is little or no impact. However, some love the outdoors. There are many distractions such as stopping for traffic, other pedestrians, and it is hard on your joints. Some also feel that it they lose track of time outdoors and can run longer without getting as bored.
Question: How come I stopped seeing results after I have been working out for a while?
Answer: You simply need to change your routine. Once you do the same thing for so long your body becomes accustomed to what you are going to do and will not change. Simply change the order or if you have been doing nothing more than cardio, switch it up and add in weights. You can always go back to something if you love it. The trick is to surprise your body.
Question: Is stretching before and/or after a WORK OUT a good idea?
Answer: The jury is out on stretching. If you do stretch only do about 5 or maybe 10 minutes prior and the same afterwards. You don’t want to over stretch. From the time I was little I was always told not to bounce.
Question: How long will I be sore?
Answer: That depends on each individual person. When you first start it will be the worse or when you increase or change your WORK OUT. Remember soreness is a sign that you’re gaining muscle so it is a good thing. When I haven’t been sore for a while, it is a sign that I need to increase my WORK OUT.
Question: I can’t WORK OUT all seven days a week, so how do I choose which days to WORK OUT?
Answer: You should aim for at least 4 days a week at minimum. Whatever you do choose, make sure that you do not take more than 2 days off in a row. If you take more than that it will be like you are starting all over and what you did prior to those 2 days off will have been wasted.
Question: Is it better to WORK OUT in the morning or at night?
Answer: The jury is out on this as well. All of the experts will tell you in the morning, that is why all of the WORK OUT shows are on at 5 am. I say whatever works best for you as long as you do it.
Question:Should I be taking supplements?
Answer: I personally don't believe in supplements. I believe that although there might be one or two that delivers on their promise, the vast majority is a bunch of hype and garbage. Studies always seem to come back saying that there is something dangerous inside of them. The only thing that I would consider is maybe a protein shake or bar. Even with those, be careful that the sugar and calories don’t outweigh the benefit of the protein. However, it is important to take necessary vitamins and/or minerals to compliment your food intake program. Consult with your doctor, nutritionist, or other health care professional to determine which vitamins and/or minerals you should be taking. Also see, “THE TRUTH ABOUT INFOMERCIALS”
Question: Should I wear a weight belt?
Answer: Unless you are using heavier weights or have a bad back it is not necessary. It can help with support if needed. Just be careful not to over compensate the use of the belt.
Question: How many repetitions should I do each set?
Answer: If you are using light to medium weight do a minimum of 15. If you are using heavier weight then you might only be able to do 8 or 10. These are guidelines, if by all means if you feel that you can do more, do them.
Question: How many sets should I do of each exercise?
Answer: I recommend working up to 6 or more sets of each exercise. I know that seems like a lot, but it will give you the fastest results. Start off doing 3 sets of each exercise and then work up to 6 or more sets.
Question: How long do I need to WORK OUT?
Answer: If you have never worked out before, start with about 20 to 30 minutes of continuous exercise. If that is still too much start off doing something in between commercials or while brushing your teeth etc. You should be able to be able to work up to 1hour 30-45 minutes if you are advanced. Anything more is not necessary.
Question: How do I keep myself motivated?
Answer: You just have to keep in mind that quitting is not a option. You can also read the sections, “EXCUSE BUSTERS,” “HOW DO I GET STARTED,” “LEARN HOW TO MAINTAIN PROPER EXERCISE AND FOOD INTAKE PROGRAM,” and “WHAT MUST I DO TO LEARN THE CORRECT EXERCISES AND FOOD INTAKE FOR MY BODY?” and “WORK OUT MANTRAS AND TIPS”
Answer:Ideally you should eat something small and healthy 20-30 minutes prior and 20-30 minutes after your WORK OUT. I would recommend something with protein or a piece of fruit. Your muscles use protein for development. You don't want to be on a full stomach or on an empty stomach. You should feel just right.
Question: What do I have to do to prevent being bulky?
Answer: The main trick is to lift light to medium weight and do as many repetitions as possible on each set. Every three or four WORK OUTS, you do want to lift a little heavier and then go back down to your normal routine.
Question: What should I do if I just want to lose the fat, I could care less about the muscle?
Answer:Cardio and more cardio. However, you do want to do some weight training to prevent sagging skin after you have lost the weight. I am sure you have seen the pictures of people with sagging skin, not pretty.
Question:Do I do a full body WORK OUT?
Answer: It depends, if you are doing exercises such as swimming, step aerobics, yoga, Pilates you will do a full body WORK OUT. However, if you are weight training and do a full body WORK OUT you are wasting time. If you WORK OUT with weights pick one or two body parts a time and do those two only and then the next WORK OUT pick another two. Give each body part at least a day in between WORK OUTS.
Question: I love to run. Is it better on the elliptical, treadmill or outside?
Answer: They a have their advantages and disadvantages. Treadmill or elliptical sets the pace and there are less distractions, you also make sure you get a WORK OUT. The elliptical is the best for your joints because there is little or no impact. However, some love the outdoors. There are many distractions such as stopping for traffic, other pedestrians, and it is hard on your joints. Some also feel that it they lose track of time outdoors and can run longer without getting as bored.
Question: How come I stopped seeing results after I have been working out for a while?
Answer: You simply need to change your routine. Once you do the same thing for so long your body becomes accustomed to what you are going to do and will not change. Simply change the order or if you have been doing nothing more than cardio, switch it up and add in weights. You can always go back to something if you love it. The trick is to surprise your body.
Question: Is stretching before and/or after a WORK OUT a good idea?
Answer: The jury is out on stretching. If you do stretch only do about 5 or maybe 10 minutes prior and the same afterwards. You don’t want to over stretch. From the time I was little I was always told not to bounce.
Question: How long will I be sore?
Answer: That depends on each individual person. When you first start it will be the worse or when you increase or change your WORK OUT. Remember soreness is a sign that you’re gaining muscle so it is a good thing. When I haven’t been sore for a while, it is a sign that I need to increase my WORK OUT.
Question: I can’t WORK OUT all seven days a week, so how do I choose which days to WORK OUT?
Answer: You should aim for at least 4 days a week at minimum. Whatever you do choose, make sure that you do not take more than 2 days off in a row. If you take more than that it will be like you are starting all over and what you did prior to those 2 days off will have been wasted.
Question: Is it better to WORK OUT in the morning or at night?
Answer: The jury is out on this as well. All of the experts will tell you in the morning, that is why all of the WORK OUT shows are on at 5 am. I say whatever works best for you as long as you do it.
Question:Should I be taking supplements?
Answer: I personally don't believe in supplements. I believe that although there might be one or two that delivers on their promise, the vast majority is a bunch of hype and garbage. Studies always seem to come back saying that there is something dangerous inside of them. The only thing that I would consider is maybe a protein shake or bar. Even with those, be careful that the sugar and calories don’t outweigh the benefit of the protein. However, it is important to take necessary vitamins and/or minerals to compliment your food intake program. Consult with your doctor, nutritionist, or other health care professional to determine which vitamins and/or minerals you should be taking. Also see, “THE TRUTH ABOUT INFOMERCIALS”
Question: Should I wear a weight belt?
Answer: Unless you are using heavier weights or have a bad back it is not necessary. It can help with support if needed. Just be careful not to over compensate the use of the belt.
Question: How many repetitions should I do each set?
Answer: If you are using light to medium weight do a minimum of 15. If you are using heavier weight then you might only be able to do 8 or 10. These are guidelines, if by all means if you feel that you can do more, do them.
Question: How many sets should I do of each exercise?
Answer: I recommend working up to 6 or more sets of each exercise. I know that seems like a lot, but it will give you the fastest results. Start off doing 3 sets of each exercise and then work up to 6 or more sets.
Question: How long do I need to WORK OUT?
Answer: If you have never worked out before, start with about 20 to 30 minutes of continuous exercise. If that is still too much start off doing something in between commercials or while brushing your teeth etc. You should be able to be able to work up to 1hour 30-45 minutes if you are advanced. Anything more is not necessary.
Question: How do I keep myself motivated?
Answer: You just have to keep in mind that quitting is not a option. You can also read the sections, “EXCUSE BUSTERS,” “HOW DO I GET STARTED,” “LEARN HOW TO MAINTAIN PROPER EXERCISE AND FOOD INTAKE PROGRAM,” and “WHAT MUST I DO TO LEARN THE CORRECT EXERCISES AND FOOD INTAKE FOR MY BODY?” and “WORK OUT MANTRAS AND TIPS”
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