Kettle Balls Explained

Kettle balls seem to be all the rage right now and for good reason. They’re a great way to see serious fitness results. Let’s take a look at what a kettle ball is and why you may want to include them in your personal fitness program.

What is A Kettle Ball?

While kettle balls, also known as kettle bells, may be new to your gym or fitness routine, they’ve actually been around since the 1700’s. A kettle ball is essentially a weighted sphere or ball with a handle on it.
Made from cast iron, they come in weights varying from 10 pounds to 106 pounds. They were developed in Russia and can be found at just about any gym or sporting goods store. Some of the increase in popularity is due to the show The Biggest Loser which uses them to help contestants lose weight.
This mainstream awareness of a kettle bell is great because it provides new options and awareness to the general public. However, because a kettle ball is a weight, they can be used improperly. Improper usage can cause serious injury.

How to Buy a Kettle Ball?

Best advice is to head to your second hand sporting goods store first. Kettle Balls can be quite expensive and a used one is as good as a new one. Cast iron wears pretty well. You can also find them in many specialty sporting goods stores. Ordering online is certainly an option however, they’re really heavy and shipping can cost more than the kettle ball itself.

How to Use a Kettle Ball

Lifting weights is fantastic for your health. Muscle looks great and it helps you have the best metabolism and fat burning possible. That being said, lifting weights is also a potentially dangerous activity. It’s strongly advised to have a personal trainer show you how to use them correctly.

Once you know how to perform key exercises with the kettle ball, then you can look into home workouts. You can create a workout yourself or purchase one of the many DVDs now available online and in your sporting goods or fitness store. When using a kettle ball, always make sure you have a spotter or someone to help you if you need it.

If you’re looking to add strength training to your home fitness program, kettle balls are a great investment. They don’t take up a lot of space and are easy to use. Visit your local gym for training on how to use them correctly and stay injury free.

Gym Versus Outdoor Workouts

So you’re getting ready to work out and you have to make a decision. Work out in the gym or get outside? It’s a tough call. Both have their pros and cons. Let’s break it down and compare.

Working Out In the Gym Pros

Climate controlled. One of the benefits to working out in most gyms is that they’re climate controlled. In the summer they’re a balmy 65-70 degrees and in the winter they’re a cozy 65-70 degrees. You don’t have to worry about the sun scorching your shoulders or getting rained on.

Variety. Another huge benefit to working out in a gym is that you have options. You may head to the gym with the idea that you’re going to run on the treadmill but then get there and decide to do the stair stepper or spin bike instead. And you can simply trot over to the weights and do strength training before or after your cardio.

Social connection. Now you don’t have to be social at the gym but you can. There are other people around, you can take a class and it’s easy to make friends.

Instruction. Most gyms also offer assistance. If you want someone to look at your form while you’re lifting weights, you can find a trainer. If you want help using some equipment there are people to help you. And you can hire a trainer to help you get and stay motivated. They’re right there and ready to help.

Facilities. Many gyms also offer coffee shops, juice bars, child care, saunas and hot tubs and other amenities that you just can’t get outside.

Working Out In the Gym Cons

Money. Belonging to a gym costs money and let’s face it. When many folks are cutting back a gym membership isn’t often on the required list.

People. Sometimes it’s nice to work out by yourself. You’ll never have a gym to yourself. And on the same note, when you’re running or working out outdoors you don’t have to worry that the last person to use the equipment didn’t clean it off.

Image. Sometimes it’s a bit much to workout at the gym. Maybe you worry about how you look or maybe you just don’t want to feel like you’re on display. When you’re outdoors it’s easier to feel inconspicuous.

Outdoor Workout Pros

Cost effective. Working out outdoors is free!!
Sunshine and fresh air. There’s really nothing more to say here. Sunshine and fresh air are good for the body and the mind.

Your own timetable and rules. Outside, you never have to worry about the equipment being used or have to wait in line.

Outdoor Workout Cons

The weather can change on a dime. It’s not much fun to be stuck in the rain or a lightning storm.

Emergencies. If you’re outside for your workout and you’re by yourself if something happens you’re kind of on your own. If you’re in a gym and you twist your ankle all you have to do is ask an employee to help you. If you’re out on a trail and you twist an ankle you have to rely on yourself.

Limited variety. Sure there are hundreds of different outdoor workouts but they’re not waiting, lined up along the wall, waiting for you should you change your mind. Nope, if you set out for a run then you’re going for a run.

Whether you choose an outdoor workout or a gym, there are pros and cons to both. Your personality, time limitations, budget and fitness interests will likely guide you in one direction or another. There’s no right or wrong answer. Just enjoy yourself!

Bikini Blast workout – 3 moves that really work

Bikini season is in full force. The days are long and hot and the pools and beaches are packed. If you’re not feeling up to putting on that bikini just yet, we have some great exercises for you. Add this bikini blast workout to your daily routine and get beach ready in no time.

Bikini Blast Workout Move #1 The Lunge

The lunge is one of the best moves you can do for a great backside. Here’s how to do it right:

Step #1 Stand with your feet shoulder-width apart.

Step #2 Take one foot and step forward so your knee is bent at 90 degrees and directly above your toes.

Step #3 Lower your body until your back knee is nearly touching the ground.

Step #4 Raise your body up and repeat the motion on the other side. Repeat on each side 8-12 times. You can add weights for extra resistance.To add more impact to the exercise, squeeze your gluteus muscles as you raise and lower your body.

Bikini Blast Workout Move #2 The Squat

The second move for a great bum is the squat. It should be noted, however, that if you’re going to do squats with a barbell (they’re really fun to do) that you absolutely need a spotter. The squat is an exercise where it’s easy to hurt yourself if you don’t have a spotter, particularly if you’re lifting at your maximum. That being said, you don’t have to lift a barbell to enjoy the benefits of a squat. You can use hand weights or no weight at all. Here’s the movement:

Step #1 Stand with your feet just about shoulder width apart.

Step #2 Bend your knees with the bar on your back until your hips come lower than parallel.

Step #3 Stand up. When you’re performing the move, really squeeze your glutes so you get the full benefit of the motion.

Bikini Blast Workout Move #3 Crunches

The final move for a great bikini body is a crunch. This exercise works your abdominals and oblique’s for flat abs and a small waist.
The movement:

Step #1 Lie flat on your back and bend your knees. Cross your arms over your chest.

Step #2 Contract your abdominals, bringing your shoulder blades off the ground a few inches. Be sure to exhale as you “crunch” and to keep your head and neck straight.

Step #3 Hold the movement at the top, breath, and lower back down until your shoulder blades just touch the ground.

Step #4 Repeat the movement until your abs burn and you can’t take it anymore.

You can add weights to this exercise by holding onto them with your hands across your chest. You can also add more to the movement by bringing your knees up as you lift your shoulder blades off the ground. This works your lower abdominal muscles.

The bikini blast workout only takes a few minutes each day and when coupled with thirty minutes of cardio each day, you’ll see results fast. Soon you’ll be the one at the beach everyone is envious of.

A Routine For Easy Weight Loss

Setting a routine and sticking to it … that’s about the best way to make your weight loss easy and almost effortless.

This does not mean that we can never be flexible. But the body likes for certain things to happen at certain times, so life is generally simpler that way.

For example, getting up around the same time each day, exercising at certain times, and eating meals of around the same size at set intervals through the day.

Exercise is vital when you are losing weight. It’s not just about helping you lose more: it’s about toning up so that you don’t finish up looking like an empty sack when the fat is gone.

Even if all you do is to take a half hour walk, try to do it at a certain point in your day. Make it every day, or almost (5-6 days per week).

Keeping a record of your exercise will help to keep you on track. If you walk, get a pedometer and write down how far you walk each day. If you work out, write down how many situps, pushups etc.

Don’t forget to include other forms of exercise such as walking upstairs. Stairs are a great piece of fitness equipment that we all have free access to, either in the house, in the apartment block or at work.

Keeping records will also help you to include variety in your exercise program. If you work out, you can rotate the muscle groups that you work on (core, arms, legs). This is more effective than trying to do a little of everything, every day.

Benefits Of Aerobic Exercise

We are always reminded that exercise could do wonders for the body. Aerobics, a kind of exercise which helps your body use more oxygen while maintaining your target heart range, can definitely help a person live longer and healthier. There are studies showing that 30 minutes of aerobics every day would benefit the body a lot.

Performing regular aerobic exercises would gradually make the heart larger. A bigger and larger heart would be able to provide more oxygenated blood which can be used by the muscles. This could also mean more energy whether for longer or shorter periods of exercise or physical activities.

Weight loss

Aerobics and any kind of physical activity could surely help control and reduce weight. It is most successful when combined with a healthy diet. Including physical activity and exercise with your daily routine will surely help you achieve better built, healthy lifestyle and increase in energy. Aerobics would help your body burn the calories consumed and prevent them from becoming accumulated fats.

Stronger resistance against sickness

Aerobics can boost the body’s immune system. This would prevent illnesses like colds and flu from happening. It could also help the body manage existing health problems like high blood pressure and blood sugar. Excessive weight and obesity could cause serious health problems like diabetes, heart disease and stroke. Aerobics could help in reducing the risks of these diseases. This kind of exercise could help in clearing the arteries of the heart from bad cholesterol.

Elderly benefits

Aging could have different effects on the body and exercise could help you deal with these changes. It could help your body become stronger and more mobile when you grow old. Common problems of the elderly would be flexibility and mobility.Aerobics and maintaining other forms of exercise even when older would help reduce these problems.

Increase in stamina and energy

Contrary to what some people think, aerobics and exercise wouldn’t leave you breathless and less energetic. It could boost your stamina and energy. Continuous and regular exercise could result to muscle development and increase in body endurance. Aside from that, aerobics could also reduce fatigue and decrease shortness of breath. Aerobics could help the body achieve better sleep at night, making the person more energetic and fresh the next day.

Resistance training – the key to burning fat fast

Why is resistance training so effective for losing fat? Most people believe that cardio training is the most effective method for dropping fat, but it’s actually one of the least. Resistance training is FAR better.

Think about it. When you go the gym, 95% of the people there are doing slow jogging on treadmills trying to “burn calories.” This should instantly send you a warning signal.

Why is jogging ineffective for burning fat? Because you need intense training for fat loss. Slow jogging certainly doesn’t meet this description.

Why is INTENSE training so important?

Because type 2 muscles need to be your focus if you want to burn as much fat as possible. The type 1 muscles are your endurance fibers. They will help you run a marathon, but the amount of fat you burn by targeting them is extremely limited.

You also need resistance training to enact the type 2 fibers. When you lift a weight or jump into the air, you are enacting your type 2 muscles. These are the muscles that are responsible for explosive movements.

Jogging or walking are not explosive movements. They can be done virtually forever, whereas lifting a heavy amount of weight or jumping extremely high cannot be. The important thing is that you focus on explosive motions that you cannot maintain long term. And as mentioned above, resistance training can also include “body weight only” exercises. Many aren’t aware of this but these are often even more effective than “weight training.”

You burn far more calories with resistance training than with “steady state” exercises In fact the calorie burning ability of non-resistance training is very overrated.

Why?

Because steady state activities are not difficult for the body to cope with. 3500 calories is all that your body burns for 5-10 hours of exercise. This is equal to just ONE pound of fat.

Most people burn around one hundred calories after running one mile, or about 1/35th of a pound. When you look at it this way, you’d have to run around thirty five miles to burn just a single pound.

But how do you do resistance training effectively? Here are three tips to keep in mind:

#1) Make sure it’s INTENSE

Basically any motion you could do for hours on end will NOT improve your fat loss. For instance, if you are jumping make sure you jump as high as possible.

Just jumping 2 inches off the ground—while technically still “resistance training” isn’t intense enough to enact the type 2 muscles necessary for burning fat.

#2) Take time to rest

Be sure that you do it no more than 3 days a week. Anything more will prevent your body from fully recovering.

#3) Keep increasing the resistance

Why? Because this continually challenges your body to go to new levels. Eventually your body can adapt to the amount of weight you lifted.
This means if you just keep lifting the same amount every week, it has less and less effect and your progress will stall. So remember—intense resistance training is the key to dropping your body fat. That’s not to say you should never jog, it just shouldn’t be the major part of your workout.

Whole body exercises For Maximum Fat Loss

What are the best whole body exercises? And why are whole body exercises the best?

Simply because they target more muscles than “isolation” exercises and therefore generate a higher metabolic and hormonal response. This is very important for losing fat, even though it doesn’t get a lot of attention.

Basically the more muscles you can target, the higher your bodies’ hormonal response will be. Also, you will have far more energy when you only focus on one exercise that targets seven different muscle groups, as opposed seven exercises that target just one. By the end of your routine, you will be drained and the last muscle groups will suffer.

So what are the best exercises?

Squats, dead lifts and the bench press are the top three, simply because they target the most different muscle groups. There are many variants of them, but if you do nothing but focus on these three you should see some significant improvement. Many successful bodybuilders only do these so they don’t waste energy on meaningless exercises.

What’s the TRUTH about failure training?

This is where you go until the point where you body can no longer do a repetition in good form. It often gets hyped as the ideal workout for losing fat. But does it live up to the hype?

In many instances it does not. While it does work at first, there is a lot of evidence to suggest that it severely taxes the bodies’ nervous system and ultimately results in total burnout.

The other problem is that you also are not exercising your muscles as much as possible. You see, each of your muscles has a certain amount of fibers.
When you only do one set to failure, you are only exercising them one time. However, when you rest for just two to five minutes between sets your fibers can easily handle another one.

Therefore by doing just one rep you are not working them as hard as you could be. When you do more than one set, you work your fibers more thoroughly.
But don’t forget to lift HEAVY weights.

Why? Because the body is made up of 2 kinds of muscle fibers—type 1 (endurance) and 2 (explosive). What a lot of people aren’t aware of is that your fast twitch or explosive muscles (type 2) are the ones you must focus on for maximum fat loss. There’s only so much fat you can lose by exercising the endurance ones.

How do you focus on the type 2 muscles?

By lifting heavy weights. Lifting lighter weights generally does nothing more than increase your endurance. This does very little for your fat loss.

While there are many different whole body exercises, squats, deadlifts and the bench press should be at least part of your regime. And try to do multiple sets with each. This is more effective than going to muscle failure.

Get Moving With Exercise Videos

By now, you have read and seen all the media information about how sitting on your behind and doing nothing is costing you years of your life. But the problem is you don’t have time to hit the gym, or money is tight and buying a lot of expensive equipment is out of the question. Fortunately, you do not have to spend a lot of money or have a lot of time to get a decent workout. You can manage to accomplish this goal in the privacy of your own home in as little as twenty minutes a day by using an exercise video.

Exercise videos have been around since the late 1970′s. This valuable tool is an enhancement of the approach to using the long-playing records of previous generations as a guide for doing a series of exercises in the home. With the advent of the first videocassette recorder to the consumer market, exercise videos quickly became a great way to have a professional trainer in your home for only a few dollars. Best of all, the videotape made it possible to time your workout to accommodate your schedule.

Exercise videos today are often part of a larger plan that involves nutrition as well as exercise. The medium is usually a DVD these days, although there are still some exercise workouts available of VCR tapes. Persons who are just beginning to exercise after years of being lumps on the couch will find plenty of beginner videos. For people who are already into the swing of exercising regularly, there are videos that are much more advanced.

Exercise videos often begin with basic stretching exercises that help to ease the individual into the workout, and also include what are commonly known as cool-down exercises to aid in relaxing muscles at the end of the session. This approach helps to minimize the opportunity to strained muscles, since you get to see people performing the exercises, and can time your repetitions based on what you are viewing.

There are several advantages to using an exercise video. First, it is convenient. You don’t have to work time into your schedule to pack a gym bag and drive across town where you wait for classes or to get access to machines. Workout time is whenever you want to make it.

Second, an exercise video affords privacy. This is particularly important to people who are not built like Greek gods or are self-conscious about technique. The video does not care if it takes a little while to master a given exercise, and you do not have to wonder what people are thinking while you work out.

Last, an exercise video is an inexpensive way to work out. There are no gym memberships, no transportation expenses, and no need to buy stylish gym clothes. Once you have purchased the video, your financial investment is complete. From that point on, all you have to look forward to is benefits.

Why waste one more moment staring at your gut? Get up, get moving, and get healthy with the use of an exercise video. You will be glad you did.

Circuit Training – The Best Way To Burn Calories

Despite the well-known fact that exercising is essential to good health, many people just don’t do it. These days, it’s often because we just don’t have time. We’re more informed about the benefits of a good workout routine than ever before, but who can work a full cardio and strength training regimen in, even if it is just a few times a week?

For those who want to improve overall fitness but feel that there aren’t enough hours in the day, circuit training may be the answer. As the name suggests, circuit training involves doing a series of exercises in rapid succession. Over a period of 30 minutes to an hour, one can use circuit training to work all of the major muscle groups and get a good aerobic workout.

A typical circuit training session consists of alternating toning and cardio exercises. Each weight exercise targets a different muscle group. Individual exercises usually last between 30 seconds and 2 minutes. These factors keep the exerciser from tiring out too quickly, making it possible to exercise continuously.

Circuit training is highly structured, yet it can take on a number of forms. Some gyms, such as Curves for Women, offer a circuit training program in which members use one machine for a specified amount of time, then switch to another machine. There are also personal training programs that take a circuit training approach, coaching clients through a rapid series of exercises. Some people also create their own circuit training routines.

Circuit training is most often intended to promote weight loss and build lean muscle tone and endurance. But it can be adapted for use in muscle building. This can be accomplished by using various types of weights and increasing the length of time at each station. Circuit training may also be used in training for just about any sport by incorporating the right exercises.

Creating a Circuit Training Workout

You don’t need an expert to create a circuit training routine for you. It’s not terribly difficult to create one yourself. Here are some guidelines:

* Determine what your goals are. If you’re interested in overall fitness, you’ll need to choose exercises that work each muscle group. If you want to work on specific areas, you can incorporate exercises that benefit those areas.

* Alternate types of exercises. Do an aerobic exercise, then a toning exercise, then another aerobic exercise, and so on. If you’re only targeting a couple of different muscle groups, alternate between them to prevent fatigue.

* Try to create some variety. Do some exercises that do not require equipment, and some that do if possible. This will keep things interesting.

* Don’t forget the warm-up and cool-down. These are important because they help prevent injury and assist your body in adjusting from normal activity to working out and back again.

Circuit training is a great way to get a solid workout in a short amount of time without overexerting yourself. Whether participate in a gym, with a trainer or on your own, you can produce results quickly.

Couch to 5k Exercise Plan

It’s no secret that running is a highly beneficial form of exercise. It provides a great workout for weight loss, toning and cardiac health. But many of us can’t run across the front yard without getting winded. This often leads to the mistaken belief that we just can’t be successful runners.

The truth is, almost anyone who can walk can run for exercise. Those of us who are out of shape just need to build up slowly but steadily. Too many people try to run long distances at top speed when starting out, and that only leaves them out of breath and makes them more susceptible to injury. A better approach is found in the Couch to 5k exercise plan.

How Couch to 5k Works

Couch to 5k is designed with couch potatoes in mind. It starts us out at a slow pace, at first doing more walking than jogging. They work out at the same level for a week, then add a little more jogging to the workout. If the program is followed, one will be running 5 kilometers (about 3 miles) or 30 minutes after two months.

The Couch to 5k program is easy enough for anyone to follow. It only requires working out for 20 to 30 minutes three times a week. Each level begins with a brisk 5-minute warm-up walk, and progresses as follows:

* Week 1 – Alternate 1 minute of jogging and 1 1/2 minutes of walking for a total of 20 minutes.

* Week 2 – Alternate 1 1/2 minutes of jogging and 2 minutes of walking for a total of 20 minutes.

* Week 3 – Jog 200 yards (or 1 1/2 minutes), walk 200 yards (or 1 1/2 minutes), jog 400 yards (or 3 minutes), and walk 400 yards (or 3 minutes). Repeat.

* Week 4 – Jog 1/4 mile (or 3 minutes), walk 1/8 mile (or 1 1/2 minutes), jog 1/2 mile or 5 minutes), walk 1/4 mile (or 2 1/2 minutes), jog 1/4 mile (or 3 minutes), walk 1/8 mile (or 1 1/2 minutes), and jog 1/2 mile (or 5 minutes).

* Week 5 – Jog 1/2 mile (or 5 minutes), walk 1/4 mile (or 3 minutes), jog 1/2 mile (or 5 minutes), walk 1/4 mile (or 3 minutes), jog 1/2 mile (or 5 minutes).

* Week 6 – Jog 1/2 mile (or 5 minutes), walk 1/4 mile (or 3 minutes), jog 3/4 mile (or 8 minutes), walk 1/4 mile (or 3 minutes), and jog 1/2 mile (or 5 minutes).

* Week 7 – Jog 2 1/2 miles (or 25 minutes).

* Week 8 – Jog 2 3/4 miles (or 28 minutes).

* Week 9 – Jog 3 miles (or 30 minutes).

Couch to 5k provides a way for even the most experienced couch potato to get fit. It requires no classes or special skills, just a pair of running shoes and some motivation. And by the time you reach your goal, chances are you’ll be ready to come up with all new fitness challenges for yourself.

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