Health and Fitness Expo Sat 16th April 2011
Tagged: , Health & Fitness Expo Sydney Sat 16th April 2011 … Read More
There are lots of reasons why you'd want to work out in the privacy of your own home.
Some guys are intimidated by the local gym and want to build some muscle at home first.
Some guys do not live anywhere near a good gym. Some gyms are ridiculously expensive (a one day pass in Las Vegas or New York can run over $ 40 dollars!).
Some guys hate how crowded commercial gyms can be.
Whatever your reasons are, it's nice to know that you do not have to shell out cash for a gym membership just because you want to build muscle and strength.
Now that we've covered the reasons, let's cover the basic on how you can build muscle and strength in your foundation.
Rule # 1: You've got to select the right exercises.
When using weights, most guys seem to have a knack for selecting the wrong exercises. Those tricep dumbbell kick-backs are not going to do anything for your triceps.
The bench press, the most popular exercise in the gym, is often a better front shoulder workout than a chest workout. And included leg extensions? Please. There's a reason most guys have toothpick legs.
Luckily, using bodyweight exercises forces you to choose effective exercises. For example … now that the bench press is no longer an option, many guys will opt for push-ups.
Good move, as push-ups are a great exercise for chest development. In fact, they may even be superior to the bench press. How so?
Well, push-ups cause your body to recruit a higher percentage of muscle fibers than the bench press does. Scientist believe this is because you have to balance the weight of your body while doing push-ups. With bench press, the bench does the balancing for you.
To blast your shoulders you can do incline push-ups, where you put your feet up on a block or up on the coach. When you get really strong, put your feet up on a washing machine. When you get super-strong, try hand-stand push ups where you are completely vertical.
For triceps, assume the push-up stance but position your hands closer together. You can sit-ups and elevated sit-ups for rock-hard abs.
But what about your back and your biceps? Well it just so happens that the good old fashioned pull-up is one of the very best bicep exercises available.
(If you do not believe me, check out the biceps on an elite level male gymnast. Those guys rarely lift weights but develop stunning physiques because of all the chins and pull-ups they do).
The reason the pull-up is so effective at building the bicep muscle is because the bicep muscle must support your entire body weight (well over 100lbs for most people). Most people can only curl about 30-60lbs … but when you do a pull-up, you are essentially curling 150-200lbs (or whatever you weigh).
Which one do you think will give you bigger biceps? A 30lb curl or a 200lb bodyweight curl? On top … Read More
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Tagged: , Womens , Female , Fitness , Weights , Muscle , Lifting , 3kg , Personal , Traner , Training , Exercise , Workout , Free Image , Free , Image … Read More
Two months ago I appealed my gym membership. As important as physical activity is to me, I could not justify the $ 73 monthly charge in addition to the $ 39 they wanted to charge me to switch home gyms when I moved. At the time, I had been going to the gym 4-6 days per week, and was walking to and from work each day.
I was not quite sure what the income would be when I stopped going altogether, and moved a mile closer to work. I challenged myself to come up with new and innovative ways to stay in shape, without a gym membership.
Not everyone can afford a gym membership. I have found that there are several ways to stay in shape without forking over the money to belong to a gym. I can tell you firsthand that it is not necessary to belong to a gym if you want to stay in shape.
Walk when you can . It is easy for me to walk most places because I live in a big city and do not own a car. If this is not the case for you, you can still find at least a few places that you can walk to. Walk Source is a great website to use that will tell you how walkable your house is. Just type in your address and you will get a score, along with a list of area businesses you can walk to. If your search does not come up with many options try parking further away when you run errands. Every little bit counts.
Use exercise videos . One of my favorite new discoveries is On Demand through Comcast. They have several workout videos created by Exercise TV and they are all free! This is a great way to add in exercise when the weather is bad or if you have kids at home and can not leave them alone. Through On Demand videos I was able to start doing Yoga, something I recently learned that I love. I would never have tried a yoga class at the gym. If you do not have On Demand just go to Exercise TV online and try out some of the videos there. If you have Netflix or Blockbuster subscriptions, try some of their videos. You may even be able to rent videos from the library.
Pay as you go classes . If you want to attend group classes but do not want a gym commitment look for classes you can go to as you pay. A lot of yoga studios offer packages you can buy that allow you to go to classes when your schedule allows. I have even seen gyms that allow you to buy weekly passes to try them out. By doing this, you do not have to commit yourself to a long contract.
I have learned that I enjoy exercise much more when I am not forced to go to a gym five days a … Read More
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Arthritis affects millions of people around the world every year and is the number one source of pain and disability in older people. Health systems are preparing for an epidemic of arthritis cases as the baby boomer generation hovers around age 60. It is estimated that by 2020 twenty percent of the world population will be affected. Arthritis is about to get worse, much worse – and very soon.
If you are anywhere near middle age chances are you already have arthritis – a degenerative disorder in which the cartilage – the hard but slippery cushioning that lines the inside of your joints begin to break down. A joint is a place where two bones meet and healthy cartilage allows the bones to glide over each other. It also allows shock and impact from everyday movement and activities to be absorbed
People who are sedentary and have active lifestyles are more prone to developing arthritis. When muscle tone and bodily flexibility are lost, weak muscles increase the risk of everyday injuries and accidents due to their ability to properly protect and cushion joints. Strong muscles around weight bearing joints help support and distribute the pressure and load of body weight and movement.
Although it looks like an old person's disease, this silent devil starts young, often in the 30's, 20s or even younger. As there are no nerve endings in cartilage no pain is felt as it silently advances through the years and decades. But when it finally starts to cause pain, stiffness and loss of range of motion the damage has been done – the deterioration of cartilage is fairly advanced.
As the damage to the cartilage progresses, the pain encourages a person to become more and more sedentary setting off a vicious cycle of pain, inactivity, muscle weakness, more joint damage and more pain.
The bad news is that you can not grow new cartilage to replace the cartilage that has been damaged and worn away. The good news is that you can increase muscle strength and thereby rebuild a critical part of the joint's shock absorber system, supporting and protecting the joint even if it is weak and damaged from arthritis.
Research shows that exercise is one of the best treatments for arthritis. Exercise can improve mood and outlook, decrease pain, increase flexibility, improve the heart and blood flow, maintain weight, and promote general physical fitness. Exercise if done correctly, has few negative side effects unlike painkillers that are often prescribed to people with this condition. There is no pill or treatment to cure arthritis, the best hope is to adopt and learn the exercise skills necessary to manage this condition.
People that have this condition need to examine their attitude about exercise; They often believe that exercise is just for young people or for people that have been athletic all of their lives. Or they believe it will do them more harm than good.
This is definitely incorrect. A proper exercise program that includes 60% strength … Read More
In which Hank does some push ups for science and describes the “economy” of cellular respiration and the various processes whereby our bodies create energy in the form of ATP.
Crash Course Biology is now available on DVD!
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Special thanks go to Stafford Fitness (www.staffordfitness.net) for allowing us to shoot the gym scenes in their facilities.
This video uses sounds from Freesound.org, a list of which can be found, along with the CITATIONS for this episode, in the Google Document here:
Table of Contents:
1) Cellular Respiration 01:00
2) Adenosine Triphosphate 01:29
3) Glycolysis 4:13
A) Pyruvate Molecules 5:00
B) Anaerobic Respiration/Fermentation 5:33
C) Aerobic Respiration 6:45
4) Krebs Cycle 7:06
A) Acetyl COA 7:38
B) Oxaloacetic Acid 8:21
C) Biolography: Hans Krebs 8:37
D) NAD/FAD 9:48
5) Electron Transport Chain 10:55
6) Check the Math 12:33
TAGS: crashcourse, biology, science, chemistry, energy, atp, adenosine triphosphate, cellular respiration, glucose, adp, hydrolysis, glycolysis, krebs cycle, electron transport chain, fermentation, lactic acid, enzyme, hans krebs, citric acid, ATP synthase Support CrashCourse on Subbable:
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A business plan always contains very specific information and a fitness center business plan is no different. Much of the information included will detail your goals and past as well as predicted future profits and operating cost. You will need to show why the market or target market you have chosen is growing and how you are planning to be unique from your competitors. The first section is generally the executive summary although most tend to write this section last. This is were you present a brief summary of the business proposal and also highlight why your fitness center is different from the rest.
You should have a list of some objective or goals you want to achieve in the next few years. Perhaps you want to focus on incorporating a different sector of the population, or become a family friendly fitness center by offer childcare or classes for children. All fitness centers are about fitness but you can focus on a specific type of fitness instead of just being a gym.
The company summary will include information on your history and the owner. Much of the past performance is detailed in this section as well as marketing actions taken to increase sales or why profits may have decreased during a certain time period and how the company reacted to this reduction. It is important to show that the company is always being proactive about keeping sales up. Information on liability, borrowing, assets, operating expenses, sales, earnings and the gross margin will all be in this section.
You will want to provide information on the types of services your fitness center will offer. Each fitness center will be very different any you will want to list your facilities as well as different services offered. An example of a list of services includes, personal training, weight room, swimming pool, sauna, massage, boxing studio, tennis courts, aerobics room and more.
You will need to have an extensive analysis of your chosen market and show how you fit into that market. This includes what your target market is as well as what steps you are going to take to gain a part of that market. You want to show that the market is increasing and that you are going to take advantage of certain aspects that are causing an upward trend in fitness centers. You may be able to use several markets and diversify which can be very desirable.
It is important to have a marketing or advertising strategy and information on how you plan to advertise your services as this section may show that you are advertising in the wrong places. You also can emphasize why your club is better then the other competitors in the area and explain how you plan on maintaining this advantage.
A sales strategy is also important and you will need to have an outline or plant that extends over the next few years. This may change in the future but you need to show that you … Read More
Skincare, no matter if you are a guy or a woman, is vital due to the fact it displays a lot of who you are, in particular on men’s health and fitness. Typically, individuals with healthy seeking pores and skin are perceived to just take care of on their own a lot more.
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