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I, too, have my health and fitness goals - physically. And good thing, I just started with being serious with these goals.
DISCLAIMER: I am not an expert yet in this area BUT I would like to share my learning in layman's term. hehehe. ofcourse, I am a layman! huh? oh, forget it!
You remember I put physically above? Of course, health and fitness does not only end with our physical aspect! I plan to share with you other aspects of my life, too! Be it spiritual, personal growth or finances. :)
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I have just joined pinoyexchangeonline.com and looked for forums where I could get inspiration, tips and learn from people with similar goals.
I have stumbled upon this forum: http://www.pinoyexchange.com/forums/showthread.php?t=453281
and learned that there's an exercise regime that's deemed to be effective.
I found this article for more information:
Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.
Although Dr. Tabata used a mechanically braked exercise cycle machine, you can apply this protocol to almost any exercise. For example, a basic Tabata workout can be performed with sit-ups. The more muscles used the better, so use full knees-bent sit-ups. Sit-up non-stop for 20-second intervals, followed by 10 seconds of rest. Repeat for a total of 8 cycles.
How effective can just 4 minutes of exercise be? ... Very. You will be amazed at how intense the four minutes of exercise will feel. The intervals tax both your aerobic and anaerobic energy systems. To be clear, this isn't "eight sets of eight," although the goal of doing eight reps in each of the 20-second clusters is about right. Instead it's "as many reps as I can get in" during the twenty seconds, followed by ten seconds rest.
It helps to be able to see a wall clock with a second hand during your four minutes of fun. Stop at twenty seconds, rest ten seconds, and go again. Watching the clock helps with your focus and also in keeping count of the eight cycles...
Here is a longer Tabata workout example. This workout consists of 4 separate Tabata Intervals, each 4 minutes. The total workout will last 16 minutes. Always begin with a moderate warm-up and cool down session. And if you are not already in good shape, check with a doctor before trying.
* Jump Rope
* Pushups
* Squats
* Chin-ups or Pull-ups
Note the 10-second rest periods in the Tabata workout are important, both physically and mentally. Not only do they allow partial recovery, they also provide psychological relief. Switching back and forth from work to rest makes the workout go quickly. Plus, it allows you to train at a higher level of intensity, which what intervals are all about.
Another good exercise for Tabatas is the "squat thruster." The squat thruster is one of the great lifts being made popular by organizations such as CrossFit. Take two dumbbells and hold them at shoulder height. Squat down, pushing your rear-end back, keeping the dumbbells on the shoulders. As you rise up, press the bells to the overhead lockout position. You can either press as you rise or use the momentum to help "kick" the bells overhead. Keep your weight in your heals and go light! A 25 pound dumbbell in each hand is a very difficult thruster workout!
Pretty much any form of cardiovascular exercise that uses a large number of muscles can be tailored to fit Tabata interval workouts, so feel free to be creative. In addition to the exercises mentioned above, use them with sprints, burpees, a jump rope, the heavy bag, treadmill or rowing machine. Lessen the likelihood of injury by choosing a rate of intensity suited to your level of conditioning - be conservative. Incorporate variety into your Tabata workouts. A few sessions per week will offer plenty of intensity.
If you consider this 'protocol', you may want to follow TABATA Protocol Workouts from this youtube post:
http://www.youtube.com/watch?v=ku-eOGXScOQ&feature=PlayList&p=ABE48DF21D853B59&playnext_from=PL&index=0&playnext=1
Here's a sample video:
Here's how it went:
First, I was taught the warm-up exercises.
I was supposed to follow a regime but they cannot find my card. They said it is where they base on what exercises I should do. :( That's why, I was asked to just have a 15-minute cardio first.
The good side though is that the person who is assisting me was the instructor who helped a woman lose 44 pounds! Whoa! yeah! and the woman is now in their tarpaulins and leaflets because of this instructor!
Hihihi. I felt very lucky.
He introduced me to some of the gym equipment and while he did that, he was suggesting as to what I should it and what I should not it.
Yay! I started my gym sessions!!!
I come to office with a paperbag having my gym clothes. hahaha. I think I need to buy gym bag or just a big bag for this. Any suggestions?
My first day is my fitness test. The task is for the gym instructor to gauge my agility and flexibility and all other gym words that I can't say. hehehe. In layman's term - am I fit to go to gym?
hehehe. Just wondering. They got my money first before they would check if I am fit to go to gym? haha.
0_o it's just now that I realize! Oh well, I am already here!
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Hi Dear Readers! Have you gone around my site? I hope you did!
This page shall bring us related articles to keep us going! I am roaming around the internet to pickup articles that I think will help us achieve health and fitness. Happy Reading!
1.Should I Get a Gym Membership?
Perhaps one of many biggest rackets going is the gymnasium membership. This is in all probability one of the purchased yet underused issues on the earth, other than at residence train machines, that is. It will seem that many have the best intentions on the earth of getting time to train for all that good that it could do, but so many additionally lack the desire to rise up and get moving. When you have a membership, be sure to put it to good use instead of paying for one thing you never use.
When you choose your gymnasium membership, the chances of you using it rely on the place you sign up. In case you are self aware, you don't wish to go to health club that seems to be full of those that are already is shape. You need a fitness center membership with a place that seems to have clientele of all sizes and shapes so you know you will not feel a lot out of place. When you don't feel comfy, you aren't going to make use of your membership no matter how costly it might really be.
A gym membership could be among the best investments you can make in your health. Women who feel self acutely aware at one of many greater chain gyms often really feel higher at a place like Curves. You may as well find a gym membership for an area gymnasium that is likely to be a more comfortable place to go. Virtually each community has such a spot, and many have a YMCA or a YWCA, each of that are great for the whole household to exercise or play together. They usually have an awesome variety of issues for everybody, and the costs are often very reasonable.
Maybe one option to ensure you use your gym membership is to hook up with a friend who can inspire you to go and work out. On the days you don't really feel like figuring out, he or she might. It will probably work in reverse as well. That means between the two of you, you are more likely to reap the benefits of your gymnasium membership and one can find a new individual emerges after a few months. It's never straightforward to go work out, however having enjoyable with a friend is a good way to get into the behavior of going all the time, and taking advantage of what you are paying for whenever you purchase your membership.
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