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Posts Tagged ‘Fitness Tips’

Physical fitness is essential in the training of martial arts and self defense. If your physical fitness level is poor, your martial arts and self defense techniques will be difficult to master. It does not matter what your skill level is, in martial arts or self defense, your tactics will be of little use if you do not possess strength, power, flexibility, and stamina. As always, check with your doctor before beginning and new physical fitness routine.

During a life-threatening or self defense situation, your body, as well as that of your attacker, experience extreme changes. One of these changes is an increase in adrenalin. The fight or flight syndrome is also brought into your conscious mind. Will you run or will you fight. Both of these changes plus numerous others places a huge amount of strain on the body and the brain.

An adrenalin surge during a self defense situation produces both positive and negative results. On the positive side, your power and energy are increased. However, this increase is only for a short time if your physical fitness level is poor. On the negative side, the attacker also experiences the adrenalin surge, which increases their power and energy. Martial arts techniques aimed against the attacker must be performed with more force than ever practiced in the dojo. If you have not stopped or disabled the attacker within thirty seconds, you are losing.

Physical fitness is also essential to a well-balanced life. High levels of physical fitness are only obtained through proper conditioning exercises. Cross-training in weight lifting, running, biking, or swimming should be a part of every martial artist’s regimen.

Staying fit is important at any age but maintaining a healthy lifestyle becomes increasingly important as the body ages and you become older. Regular workouts will not only help you retain a youthful figure but can actually add years onto the length of your life. If someone told you they could help you live 10 years longer, wouldn’t you be interested?

It’s a known fact that, in general, individuals who work out and maintain healthy lifestyles are more likely to live longer, happier lives than those who don’t. Staying fit and healthy doesn’t necessarily mean working out several hours a day, but it does mean making a conscious effort to fit in exercise wherever you can.

Here are 5 quick and easy fitness tips for health-conscious seniors:

1. Walking. There’s no excuse for not being able to complete this exercise on a daily basis. Chances are, you are staying fit without even realizing it – as long as you’re not planted on the couch for the majority of the day. Try sectioning off a block of time (preferably at least 20 mins) in the morning or evening (whichever suits your schedule) for a daily walk. If you can do it every day, try going for walks at least 5 times a week. These 20-min exercises will go a long way in keeping you healthy.

2. Lifting Weights. I realize that the term “lifting weights” can seem daunting, especially for seniors, but it’s not as bad as it sounds, I promise. Lifting weights simply means alternating lifting as little as 4 (or even 2) pound weights up and down as you watch your favourite TV show. If you’re feeling really brave, you can carry these small weights while you go on your daily walks! Lifting weights will keep your bones and muscles strong and can help reduce the risk of injury.

3. Eating Healthy. Although it may seem somewhat unrelated, eating healthy plays a key role in staying fit. Choosing healthy foods like fruits, vegetables and fish will increase your metabolism and will give you the energy you need to keep up with your daily workouts. Going for daily walks and then binging on chips and goodies the rest of the day won’t get you very far. Staying healthy is a balance of eating right and exercising. You can’t have one without the other.

4. Swimming/ Water Aerobics. Water aerobics (or even swimming in general) is a great way for seniors to stay fit. This type of exercise will increase your cardiovascular endurance, improve your flexibility, increase your muscle strength, improve your balance and can actually reduce the risk of osteoporosis. Most gyms offer water aerobics classes, which can also be a great way to meet new friends.

5. Balancing exercises. Balancing exercises are easy and will take up very little of your time. Simple balancing exercises include standing on one foot, jumping jacks and stepping up and down stairs. Staying balanced will help prevent injuries like broken hips or falls.

To enjoy a good long surfing session requires more than just great waves and an appropriate surfboard. Your surf fitness will have a profound impact on whether you are carving up the set, or floundering around unable to get out the back and paddle yourself onto a wave. Or maybe you’re alright for the first few, but then you have to come in too soon because you’re flagging. Whether or not you think your surfing fitness is an issue, there is no doubt that the fitter you are, the better your session will be.

Surfers have to be well rounded individuals from a fitness perspective. Strength and cardiovascular fitness are both going to play important roles, along with stamina. You need to have enough endurance to be able to paddle out the back repetitively. You need cardio fitness for any swimming that may come your way as a result of losing your surfboard, and or being held under. Your shoulders and arms need to be strong for paddling and pushing yourself up onto your board. Your legs need to be able to jump quickly onto the board. Your core muscles need to be strong to support your torso.

Surfers also need flexibility to be able to move around quickly.

Why not try some of the following tips to boost your fitness for surfing?

Swimming is a great form of exercise for surfers for several reasons. Firstly, it is great for cardio fitness and endurance. Secondly, if you come apart from your surfboard and leg line you will have to be able to swim competently. Thirdly, freestyle is great for building up the muscles in your upper body and shoulders. Lastly, swimming can be an effective way to keep your waist size down and the pounds off the scales. Do you really want to go to a longer surfboard just because you have been a bit slack with the surf fitness campaign? Stretches. Stretching is important to minimize muscle sprains and tears while surfing. Regular stretching is also an excellent way to improve the flexibility of your muscles, which means being able to move faster and quicker up on a board. Upper body. Chin ups and push ups are 2 pretty basic routines that everyone can do to improve their muscle strength in their upper arms and shoulders. Rowing machines are another way to work out those muscle groups. Lower body workouts and stretches should include the calves, hamstrings, and the hip joints, as all of these are getting plenty of attention when surfing. Lunges and squats are great for the leg muscles. Don’t forget to stretch those Achilles tendons before getting out there. Once you sprain that little tendon (in behind your ankle) it will be a while before you will be leaping up on a surfboard. Core. Your core muscles are those that lie in your abdomen and surround your lower back. These are vital for protecting the lower back from strains and injuries, and also for keeping that 6 pack in good nick. Strong core muscles are also necessary for rotating the upper body. There are plenty of core muscle workouts to select from. Be sure to mix it up a bit to keep it interesting and those muscles burning.
Conclusion.

Surfing is a workout session in itself. However, to maximize your performance, lengthen your time in the water, and reduce the risk of injuries and strains, good surfing fitness is a must. A well rounded surf fitness training program should incorporate strength work for the muscles, cardio for overall fitness and endurance, and stretches for better flexibility and minimizing aches and pains. Once you have a surfer’s workout established you will be amazed at the difference it will make to all aspects of your surfing.

Fitness for women over 50 becomes all the more necessary as after reaching this age they become very much prone to back aches, arthritis etc. Further, if a woman remains fit even at this age then anti aging medications can be avoided. However, a woman needs to be very aware of the fact that all exercises and nutritional diets would not be beneficial for her and would not help her to lose weight.

Fitness Tips for 50 plus women to lose weight and to avoid Anti Aging Medications:

Nutritional Needs:

After reaching the age of 50, one needs to become very cautious regarding the nutritional needs. This is particularly because the bones of women start shedding calcium from the very ripe age of 30. This results in the significant loss of mineral after the age of 50. As a matter of fact, women above 50 must make sure that their regular intake of calcium is over 1,200 milligrams. Not required to mention that calcium is very necessary for strengthening the bones. However, if you feel that the food items that you are consuming are not meeting the calcium requirements then you must opt for a supplement.

Fiber Rich Food and Acai Berry:

If you regularly prefer to take fiber rich foods then you can get rid of weight loss concern. Further, these food items are very helpful in lowering the level of cholesterol and can even help your body to prevent colon cancer at ease. Moreover, it is also a fact that 10 grams of fiber everyday would cut down the risk of chronic heart diseases and help you to lose weight at ease. The Acai Berry can also help an individual to increase the rate of metabolism and avoid the risk of colon cancer without any fail.

Exercises:

Fitness for women over 50 can also be directly related to the exercises. Actually, proper exercises would help you to burn fat and lose weight at a steady pace and enjoy a healthy life-style without any concern.

For ensuring this purpose you can opt for the following workouts such as:

* Running
* Jogging
* Aerobic exercises
* Yoga
* Light household works
* Flexibility exercises
* Walking
* Stretching exercise
* Climbing stairs

Most ailments that we suffer from are caused by improper handling of our bodies. This explains why there are so many fitness tips available by the media. This article will summarize them into tips that can easily be adapted for your fitness level.

It is important to keep our bodies on the move. This can simply be achieved by undertaking various activities in our homes such as mowing the lawn, climbing the stairs, dancing, and cleaning the house amongst others. This simple step will ensure our bodies are kept in shape because calories will be burned in the process. Furthermore, people should dedicate about two to three hours in a day either in the morning or evening to exercise. This can be followed up by formulating a fitness schedule with realistic fitness goals. Moreover, have a positive attitude before engaging into any exercise activity.

Exercise encompasses many activities that can be split into various categories. For instance walking, jogging, running and swimming activities are commonly referred to as aerobic exercise. Exercise geared at improving blood flow and lowering blood pressure to unclog and burn unwanted fat in the arteries is referred to as cardiovascular, which also comprises of running. These activities can be undertaken inside the house, outside the house or in the gym. To keep one motivated it is important to alternate the activities after one to two weeks. It is also essential to get used to the exercising environment, for example the running surface or gym equipment. Furthermore, once the exercises become easier and your physical exertion is less on each exercise, then it is time to increase the rate of exercising or the running and swimming distance.

For beginners it is important to first undertake an activity that is not too demanding and does not require too much energy. One can begin with walking for a period of one to two weeks depending on his/her preference. This will improve the working condition and rate of the heart, thus preparing your body to easily adapt to more strenuous activities later on. This can be followed by slow jogging, running and finally swimming. To avoid losing track of your exercise schedule it is important to get a personal trainer to mentor and monitor you.

It is also advisable to have the right type of fitness wear and equipment. One of the fitness tips mostly ignored is exercise comfort. To achieve maximum results we need to be comfortable when exercising. Therefore, ensure that you have the right fitness clothes, for example foot wear that properly fits. Also purchase fitness equipment that work for you and are easy to operate and maintain.

However, the most important fitness tip is keeping check of our diets and eating habits. For instance, it is important to eat about thirty or forty minutes before exercising to gain the required energy. Also consume a balanced diet which also contains fibre and do not skip any of the three meals because they are all very important.

Some people swear by jogging. Others think that pilates or bicycling is the path to health and exercise Nirvana. Whatever you preferred fantasy about exercise and health may be, I am here to tell you that one sure-fire way, bar none, to 7 stunning health benefits is the use of progressive weight resistance, that is, the regular use of barbells and dumbbells along with select pieces of weight resistance gym equipment.

The 7 Amazing Health Benefits of Progressive Weight Resistance Exercise:

Benefit #1 – Take UnWanted Fat Off and Keep It Off. – Any crash diet can cause you to lose weight, but as all diets go, after you stop the madness, your body realizes that this temporary sacrifice is over, it will be more than happy to help you make up for lost time by packing all of those quickly lost pounds of fat back on you, and a little extra just to be ready for the next time. Bottom line. Just dieting won’t work. When you perform regular barbell and dumbbell weight resistance exercises along with a balanced low-fat eating regimen, your metabolism speeds up naturally and burns fat even while you sleep.

Benefit #2 – Become Firm, Toned and Muscular at Any Age. – One of the most impressively fit gentlemen that I have ever met in my life was David, a young man of 70 years young. He practiced body building with barbells and dumbbells as a member of one of the famous gyms of Venice Beach, California. I was totally blown away! He had the body of a slim and fit 35-year old man at the most. You just ain’t going to get that kind of body just by jumping rope or practicing yoga. You will need to lift weights to firm and tone all of the major parts of your body.

Benefit #3 – Lower Your Cholesterol and Improve Your Blood Pressure - With clean, balanced eating along with weight resistance exercise, you will stand an excellent chance to lower your cholesterol as well as improve your circulation and blood pressure.

Benefit #4- You Will Sleep Better at Night - You will notice that you will begin to sleep like a baby. The quality of your sleep will improve. You will find yourself waking up, more and more, each day feeling well-rested, energized and ready to take on the day.

Benefit #5 – Increase Your Sex Drive - The correct and regular use of barbell and dumbbell exercises becomes nature’s true aphrodisiac. Testosterone levels rise, and you know what that means! Party-time with your clothes off. Sex lives of both men and women will get better simply because you will feel like doing it more.

Benefit #6 – Look 10 Years Younger and Feel 10 Times Stronger - The way this type of exercise turns back the clocks of time, as for your appearance, is nothing short of amazing. Women, especially those over 40, will protect themselves from osteoporosis, the condition where the bones become fragile and brittle through non-use, because your bones will respond by becoming more dense and thus stronger and more resistant.

Benefit #7 – Live 10 Years Longer – Barring your getting hit by a truck, falling out of a window, or some other similar misfortune, you can expect to add years onto your other wise natural life span.