Pool exercise may build strength, reduce falls

Women who did a high-intensity aquatic workout for six months increased their strength and suffered fewer falls, in a new study that suggests bone- and muscle-building resistance can be achieved with the right kinds of water exercises.

"What we did was to test the model for muscle training in the gyms and put it inside the pools," said lead author Linda Moreira, a researcher at the Universidade Federal de São Paulo.

The study should encourage postmenopausal women at risk for osteoporotic bone-thinning that pool-based exercise can increase muscle and bone strength, according to Moreira's team.

Aquatic aerobics became popular in the 1990s as a way for older people to exercise without straining their joints or being injured in falls.

Read more of this story.

Related articles

• Exercises to Help Improve Your Balance
• FACTS about EXERCISE and some GREAT MOTIVATION FOR YOU!
• Exercises for Mobility - Animal Walks
• 10 Reasons to Start Swimming Now!
• How do you prevent breaking bones?
• 20 Benefits of Exercising
• The Science of Six Packs
• Fitness Flow Thursday ~ Strength-Training is Essential
• Health provider debunks every excuse to not exercise
• More Exercise Now Said to Cure the Pains Caused by Exercising in the First Place

How to chose the best training program for fast results

English: Winn WTB Squad Leaders and a Recreation Intern practice running exercises and adaptive activities for enhanced physical training. (Photo credit: Wikipedia)

by Max Shongr

We want to help you get results! Choosing the correct training program is vital to your success. The best way to succeed is to put all your effort into a single focus. Here are the steps:

What result would you like to achieve?

Why are you going to train? To look better, be healthier or compete in a specific sport. Whatever you chose don't let anything distract you.

You will succeed when you dont let any distractions pull you away from your goal. For example, to burn the most fat you need to consume about 2000 calories but to perform well in a sport may require 3000 calories. Each goal requires different approaches.

The right training program

Choose a program that fits you best. It must suit your goal and fit into your schedule. A simpler program that you stick to is better than a complicated one that you quit. To lose fat focus on shorter rest periods between exercises and perform more cardio. Sprinting is one of the best exercises to burn fat.

Learn Proper eating habits.

You can do hours of exercise and still not see any progress. The solution is to learn about the foods you eat and why they make you look the way you do. A person who eats the right foods will see results fast. When choosing your foods look for healthy alternatives. Also remember not all carbohydrates are bad. The processed ones that contain too much sugar and harmful fats are the ones you should avoid.

Work smart and have a target.

Dont look for a perfect training program. It doesnt exist. For the best results focus on what you have in front of you. Don't go from one training program to the next until you have completed it. Have a plan and follow through and watch out for distractions. Give it your best and you will see results.

When one plus one equals four.

Have you heard that 100% perfect decisions result in 100% perfect results but 99% perfect decisions result in 70% results. That's the effect of compounding. Each good choice you make has a multiplication effect on the results of your next choice. A bad choice will result not only in bad results now but a knock on effect of your future choices and results. Don't become fanatical but focus and chose wisely.

About the Author:

To read more fitness tips visit our website at www.treningsprogrammer.com

---

Related articles

• I Don't Need a Personal Trainer! Or do you?
• New fitness class aims to gain followers
• Fitness Training - The Basics Of Exercise And The Different Training Methods
• Benefits of High Intensity Training for Weight Loss
• Discover The Fitness Techniques Of The Pros
• 50 Tips To Improve Your Health and Fitness
• The Incredible Efficiency Of Metabolic Resistance Training
• Tips For Getting Fit And Feeling Great
• Is The Insanity Workout Worth The Hype?
• Fitness Options optimized for Results

Challenges to maintain fitness after 65

America’s ageing population is posing special challenges, fitness experts say, because it is difficult to design effective workout routines for people with such a wide range of abilities.

For one 70-year-old, the goal may be to run a marathon, for another it’s getting out of a chair.

Read more of this story.

Related articles

• 5 Companies Set to Cash In on America's Aging Population
• Woeful preparation for ageing population will cause misery, say Lords
• World-Wide Challenges of Aging Population Management
• Ageing population will drive up wages - report
• IMF urges Japan to expand female labor to address aging population
• Fall injuries up as population ages: study
• Are population problems to be feared?
• 8million Brits could live beyond 100 as experts raise doubts about our ability to cope with ageing population
• How best to support an ageing population? More immigration

Looking for a fitness buddy? Get a dog

T'ai Chi Ch'uan at the Wellness Conference (Photo credit: PhotoAtelier)

Zeus the pit bull helps his owner slog through interval training and military crawls, Goldie and her master enjoy Tai Chi together and Izzie the three-legged shih tzu can't hike up the mountain but she acts as a hand weight for her owner's bicep curl. Experts say a dog may be man's best fitness friend, and dog-and-master workouts don't have to be limited to a run on the beach or a Frisbee toss. "Unlike humans, their motivation never peters out. …[Read More...]

Related articles

• Shih Tzu Snafu
• Dog Booth makes your face a dog face
• PUPPY MILL: Operator Will Not Get Dogs Back
• Zeus Visits The Salon
• A story too sad, then joyful not to share. {NSFWish}
• Pet chihuahua comes to the aid of B.C. girl, 8, viciously attacked by pit bull
• Pint-sized Chihuahua helps save girl during pit bull attack
• A Watermelon, a Golf Course, a Horse, and Monstrous Dogs: 12 New Painting from George W. Bush

 

Tai Chi

Fitness DVDs Remain Hale and Hardly Over the Hill

Last Updated: 2012-02-27 10:30:12 -0400 (Reuters Health)

By Dorene Internicola

NEW YORK (Reuters) - Despite the brave new workout world of streaming videos and smart phone exercise apps, the old-fangled fitness DVD has never been in better shape.

As people seek to live healthier, it remains the go-to workout aid for many who like their exercise accessible, inexpensive and private, according to a recent report.

"Consumers are getting more and more advice from doctors to exercise," said Agata Kaczanowska, industry analyst for IBIS, which conducted a market research study of the $264 million-dollar fitness DVD industry.

Warm--Up | 6 Surprising Reasons for Warm-Up



Warming up. (Photo credit: Abhijith B.Rao)

 An appropriate warm-up can prevent many injuries, reduce lactic acid in the muscles and help the cardiovascular system prepare for exercise.

1. Warmup Improves Exercise
Warmup will improve exercise and sport performance because warm muscles can contract and relax faster with less effort.

2. Warmup Enhances Oxygen Absorption by Muscles
Oxygen is more readily available to muscles so muscles can function at the preferred aerobic capacity. The heart will need to work less (more optimally) at the beginning of exercise.

3. Gradual Increase in Heart Rate
Increases heart rate gradually, helping the cardiovascular system prepare for exercise.

4. Blood Flow is Increased
Increases blood flow, specifically bringing oxygen to muscle groups that will be utilized.

5. Enables a Proper Mindset and Mental Focus for Exercising
Creates a proper mindset for the exercises to be performed, which is so important for the pure enjoyment that exercise can bring. Also, this creates a mental focus on the training or competition to be performed.

6. Improves Social Interaction
Can be a great social connector between two or more people who are meeting at the facility.

Related articles

• Warm-up and Cool Down
• Warm Up, Cool Down and Be Flexible - OrthoInfo - AAOS
• Exercise Routine: What should be Included?
• Fitness Equipment Buying Guide - John Lewis
• Exercise for the Elderly: Good for the Body, Good for the Soul
• Outdoor Workout Ideas - Get the Most Out of Your Workout Outdoors
• Strengthening Exercises
• How to Improve Flexibility With a Stretching Routine
• Massage Therapy Improves Flexibility