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6 Keys To Getting Maximum Results In Minimum Time With Your Home Exercise Equipment
I used to love going to the gym. The sounds, the smells, the grunts, the groans. Nothing seemed more inspiring. Then life got in the way. I got busy. Very busy.
Working with my fitness clients and athletes took up a lot of time, and...
Exercise and Atkins - A Great Combo for Success!
One of the key ways to succeed at the Atkins diet is to include
exercise with your diet.
The Atkins diet folks themselves stress this as a key motivator
for following and staying on the Atkins diet. Exercise makes you
happy and happy about...
Finding the G Spot: A Guided Exercise
We are often asked for help in finding a woman’s g spot. To support you around this, we’ve created a simple, easy exercise that takes about an hour. Be sure to try it when you have space and time to do it fully.
You’ll notice that much of this...
Fitness And Exercise Prevent Disease
Fitness and exercise prevent disease. That is a proven fact, and yet more Americans than ever are suffering from obesity and type two diabetes are considered an epidemic in the United States. If you are overweight, and especially if you are obese,...
How To Choose A Home Exercise Equipment
Technology in the 21st century has made life much easier to bear. Everything can be done with a mere touch of a button, whether the item is sitting right in front of us or some ten feet away. With such modern conveniences, is there any real...
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Exercise and Pregnancy: Fact Sheet
Copyright 2005 Raymond Kelly
There are many benefits for women who wish to exercise through their pregnancy.
Exercise can:
· Increase energy levels
· Help prevent feelings of discomfort, clumsiness, and unattractiveness
· Improve circulation, reduce swelling and formation of varicose veins in the lower legs
· Help tone muscles allowing the body to return to its pre-pregnancy state much faster
· Improve posture, so less back ache
The major concerns of training whilst pregnant are:
· Foetal hypoxia (lack of oxygen for the baby)
· Foetal hyperthermia (internal temperature gets too hot)
· Reduced carbohydrate supply to the foetus (baby doesn’t get enough food)
These should only be concerns if the mother does not exercise intelligently. Ask your doctor for further information when obtaining your medical clearance.
Guidelines:
· Obtain a medical clearance prior to commencement
· Never let your heart rate get over 135 beats per minute for a sustained period. This can vary from person to person but a good rule of thumb is to reduce the intensity if you cannot comfortably hold a conversation with someone whilst exercising.
· Balance will be a problem as you get bigger so always keep both feet on the ground (no jumping, skipping, lunging, stepping, etc).
· Non-weight bearing exercise (eg. Cycling, swimming) is preferable to weight bearing exercise (eg.
Jogging).
· Exertion levels should be determined on an individual basis. Someone who has had a long exercise history and a high fitness level will be able to tolerate higher intensities without affecting the foetus.
· Avoid strenuous exertion during the first trimester. If you haven’t exercised before, walking is a great way to start.
· Increases in exercise quantity and quality should be very gradual for previously inactive women.
· Avoid exercise or positioning of the individual in the supine (lying on the floor face up) posture, particularly in late gestation (due to decreased cardiac output).
· Avoid exercise in warm/humid environments.
· Drink liquids before and after exercise to avoid dehydration. Wear loose cotton clothing.
· Do not exercise when fatigued, particularly in late gestation. Never exercise to exhaustion.
· Periodic rest intervals may be helpful to minimize hypoxia or heat stress to the foetus.
· Pregnancy requires an increase of 300k/cal per day so if you are exercising you require even more. Ensure you have an adequate diet.
About the author:
Ray has worked extensively in the health and fitness industry for over 15 years. He has a degree in Exercise Science and is a Level 2 Strength and Conditioning coach. For more information go to Free Exercise Tips for Pregnancy
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| Exercise at About.com |
| Offers fitness and exercise related links, articles, information, and discussions. |
| exercise.about.com |
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| American Council On Exercise |
| Fitness Certification and Education: The American Council on Exercise (ACE), a non-profit organization, promotes active lifestyles by setting certification ... |
| www.acefitness.org |
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| Physical exercise - Wikipedia, the free encyclopedia |
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| en.wikipedia.org |
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| Why Exercise Is Cool |
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| www.kidshealth.org |
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| Kids and Exercise |
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| www.kidshealth.org |
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| Fitness Fundamentals |
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| www.hoptechno.com |
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| MedlinePlus: Exercise and Physical Fitness |
| National Institute of Arthritis and Musculoskeletal and Skin Diseases The primary NIH organization for research on Exercise and Physical Fitness is the ... |
| www.nlm.nih.gov |
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| MedlinePlus: Exercise for Seniors |
| Pictures/Diagrams; Slide Show: Balance Exercises Improve Stability, Help Prevent Falls (Mayo Foundation for Medical Education and Research) ... |
| www.nlm.nih.gov |
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| Exercise: A Healthy Habit to Start and Keep -- familydoctor.org |
| Information about exercise from the American Academy of Family Physicians. |
| familydoctor.org |
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| Welcome to ::-:: Exercise, Fitness and Leisure |
| Information on various aspects of exercise and fitness and providers of sporting, exercise and leisure equipment. |
| www.exercise.co.uk |
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| ExRx (Exercise Prescription) on the Net |
| Fitness and exercise information including diet, nutrition, exercise, sports and weight training. Includes a muscle directory. |
| www.exrx.net |
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| Weight Training, Exercise Instruction & Kinesiology |
| Weight training and kinesiology reference with many animated weight training exercises, stretches, plyometric movements, and illustrated muscles. |
| www.exrx.net |
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| Exercise & Fitness |
| Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. Whether it is a structured exercise ... |
| www.americanheart.org |
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| Howstuffworks "How Exercise Works" |
| Exercise creates a set of responses in your body, whether you work out regularly or not. Find out how these responses can be enhanced by training. |
| www.howstuffworks.com |
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| Exercise and Diabetes - American Diabetes Association |
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| www.diabetes.org |
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| NIHSeniorHealth: Exercise for Older Adults - Table of contents |
| See the Exercise Stories. Exercise for Older Adults Table of Contents. Benefits of Exercise · Safety First · Exercises to Try · Charting Progress ... |
| nihseniorhealth.gov |
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| Exercise to Improve Your Body and Your Brain |
| My comprehensive exercise guide. ... The key to obtaining the benefits of exercise is to find a program and stick to it. Of course, it is useful to have a ... |
| www.mercola.com |
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| FitnessOnline.com - Exercise Health Nutrition Advice Weight Loss |
| FitnessOnline.com - expert advice on exercise programs, diets, weight loss, muscle gain, vitamins, supplements & strength training. |
| www.fitnessonline.com |
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| Table of Contents |
| Exercise: A Guide from the National Institute on Aging ... Chapter 2: Is It Safe for Me to Exercise? ... Chapter 4: Examples of Exercises to Do at Home ... |
| weboflife.nasa.gov |
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| Exercise Physiology Page for the MAPP |
| Aging, Exercise and Short Term Power · Principles of Training- Revisited · The Time Course of Training Adaptations · Understanding Interval Training ... |
| home.hia.no |
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