Category: fitness

There are many ways we can monitor our fitness and this is essential for a number of reasons.

For most people the biggest benefit they will get from monitoring their fitness will be the encouragement they will get from seeing the progress from their efforts.

There is nothing more inspiring for someone trying to lose weight than to get on the scales and find that they have shed several pounds since the last time they were weighed.

Or for a bodybuilder to measure their muscles to find that they have gained an inch or two here or there.

This measured progress can increase energy levels more than a bucket full of vitamins.

The mind is a powerful tool in fitness training and by feeding it positive information that can actually be measured will ensure continued enthusiasm for maintaining a fitness regime.

One thing that everyone should be aware of however is to leave sufficient time between measuring progress to ensure that the body has had time to make some progress.

It is not a good policy to weight yourself everyday, as there will be fluctuations where you could appear to gain weight slightly from one day to the next.

It is also not good to measure your muscles every day either as they take time to grow and big increases will not be seen overnight.
This can be discouraging if you are constantly looking for measures of progress and not getting them soon enough.

Sometimes measurements can be deceiving as with resistance training and weight loss.
While we are burning fat with a resistance training program we will also be building muscle so although the weight might not be changing when we stand on the scales, the fat to muscle ratio might have changed quite considerably and our body might be leaner, yet still weigh the same.

This is where taking photos of our body once a month will show a better picture of progress and offer an alternative measure of our success.

Like Yoga there has been a vast increase in the number of people who are using Pilates as their preferred form of fitness.

Once again it is the professional sports people who have helped popularize Pilates recently as they strive for a more rounded training regime that will help to reduce injury, add strength and flexibility and assist in their recovery if they are unfortunate enough to get injured.

Pilates focuses on the core postural muscles, which are the abdominals, lower back muscles, the hips and buttocks.
By building a strong core structure this strength can flow out to all the other muscles of the body from this center.

Pilates requires concentration where the muscles are controlled throughout all movements, which helps to build strength.

There have since been some variations on the base method taught in Pilates by the original founder Joseph Pilates, but they are all centered on this same principal of core training.

This is especially useful for athletes in many sports and it is a popular method of fitness training for people of all ages.

By teaching this control with fluid movements Pilates offers a complete body workout and in doing so can help to reduce the incidence of injury that can occur when participating in other sports activities.

There are machines that are used for a lot of the Pilates exercises and these can be quite expensive.
Throughout the country there are dedicated Pilates gyms that have the correct equipment and instructors to ensure that the movements are being performed correctly.

Learning the Pilates techniques correctly is essential as these movements if performed incorrectly could do more harm than good.

There are also various videos and DVD’s available that will teach you the Pilates techniques if you prefer to do your exercises at home.

It is a good alternative for people who like something a little different than yoga.

If you are unsure what to do, or maybe need someone to motivate you, it might be time to consider hiring a trainer.
A personal trainer can give you attention that you wouldn’t get with your membership from a gym.
Personal attention will ensure that you follow through and perform all the exercises that are set for your fitness program.

In addition to the motivational factors of having a fitness trainer, they will also be able to determine if you are performing any exercises incorrectly.

If you have your own home gym they can work with you to devise a program that is best suited to your body type and the improvements that you want to make.

Knowing that the trainer will turn up at a certain time each week will also ensure that you are ready for a workout and more likely to continue with any program that you have started.

To find the best trainer in your area you should try to get recommendations from others as this will be the only way you will know whether they will be worthwhile investing your money in their instruction.

You can always hire them on a short-term basis until you are satisfied that they are right for you.

Many trainers have their own equipment, but having your own equipment will allow you to train at times when they aren’t around using the instruction you learn from your sessions with them.

You might only need them short term to learn what you need to know and ensure you are doing the exercises correctly and then you can continue under your own motivation.

You can always call them back from time to time to go over the program and make adjustments based on your progress.

As with anything in life, having an experienced teacher can reduce the time it takes to reach your goals considerably.

With over 75% of our body made up of water there is no denying the need to remain hydrated at all times.

If you are following a fitness program you will need to consume more water.

We are constantly losing water throughout the day and even at night while we sleep.
To remain hydrated we need to replace this water by drinking sufficient quantities so we never get thirsty.

With exercise we perspire more than normal and thereby lose more water, so anytime we exercise we need to drink more water than we would normally drink.

If you feel thirsty then you are already getting dehydrated and your body is telling you to do something about it.

The problem with many people is their misunderstanding with what is suitable to drink.
There are so many flavored drinks available that people resort to these in preference to drinking water alone.
Water doesn’t have all the added sugars, preservatives and colorings that are detrimental to your health.

By remaining hydrated you will have more energy and this will allow you to perform better at the gym or your chosen exercise program.
It will also allow you to recover faster after a workout and reduce the chance of injury.

It is better to sip water constantly throughout the day, rather than try to meet your minimum requirements by drinking a lot all at one time.

Most people live on a daily basis with less water than they should be having and that is why many people feel lethargic.

If you are living in a hot climate you will need to consume more to compensate for the additional loss due to perspiration.

If you are consuming alcohol or caffeine you will need additional water to compensate for the diuretic effect that these have on the body.

Have a glass of water before you go to bed at night and you should find you have increased energy when you wake up in the morning.

Also – You should have access to water when you are exercising and sip regularly from it.
This will help you to have a better workout and have more energy throughout your session.

For many people the hardest part of any fitness program is getting started.
Sometimes we place too much pressure on ourselves and rather than doing something, no matter how small that might be, we end up doing nothing at all.

Here are some steps to help you get started.

The first thing to do is to not place any great expectations on what you want to achieve.
Even simply walking to the local shops will improve your fitness and this might be all that you need to do for a while just to get into the mood to take your fitness to the next level.

Find a friend who also wants to get fitter and ask them to walk with you.
Step up the pace after a while and maybe even record the time it takes to complete your walks.

All these small changes can eventually lead to bigger and better things.

Stretching is something that can be done almost anywhere and at any time and it is good to get into the habit of stretching, particularly before and after exercise.
Stretching increases your flexibility and reduces the chance of injury.
It makes training easier and therefore you will get more benefit from the time that you are training.

Join a gym and encourage your training friends to join with you or get a home gym and invite them to train with you at home.
You can workout at your own pace and having a training partner will be good for both safety with helping to control weights and encouragement to train better.

Get inspirational fitness magazines and videos that will give you something to strive for, and last but certainly not least, eat the right food so you have the energy to perform well at all times.