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Want to Exercise? Here’s Some Basic Rules.

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Rules are always changing.  What was practically written in stone yesterday has been erased or modified today.  This applies to the realm of fitness and health too.  Whether you are a beginner, casual exerciser, or expert, following are some rules you may want to brush up on.

If you are a beginner in working out, no matter what type of work out, start out slow.  Interested in walking?  Start out by walking ten or twenty minutes a day.  Don’t worry about how many steps you take; or, how much distance you cover.  As you advance, this may become important; but, not for the novice.  The important thing is that you start doing something.

As a beginner, you probably need to do something every day.  Habits, or breaking the bad ones, develop over time.  Walk for twenty minutes today.  Ride a bike for half an hour tomorrow.  You will find your rhythm and type of exercises along the way; but, it is important to establish a time and make a part of your day—everyday. Also, get some stationary bike review here.

Another important thing to remember is not to become over stressed or obsessed about exercising.  Stay loose during the exercise—whatever it may be.  Overdoing can be as bad as doing nothing all.  If your muscles lock up during exercise, they are not moving and most of the effort and energy is wasted during your work out.

Above are some things you need to do when exercising.  There are always two sides to every coin; a yin to a yang. Now, let’s take a moment and look at some things you shouldn’t do.

Don’t get stuck on one type of exercise.  Some folks choose a treadmill for the convenience of walking inside, anytime.  While they do exercise every day, they walk the same number of miles and at the same intensity time after time.  Not only is this boring, it is also potentially useless, because it is performed at the same speed, the same intensity, and the same amount of time.  This can be said about any routine which is the same time after time.

Solve this by doing cross training.  Do some cardio. Alternate the two types. Let one muscle group rest while concentrating on another.

The body’s posture is an important factor in exercising that many people over look.  It can affect your mood as well as your joints.  It hinders breathing by forcing the body into positions which make it difficult to breath.  So, check your posture, not only during exercise; but, while doing everyday tasks, or just sitting and watching TV.

Finally, find balance.  This could be one of the most important tips of all.  Balance your work regime with the rest of your life.  Get enough sleep.  Eat healthy.  Go to a yoga class or Pilates session.  Balance in all things is key to keeping you healthy, mentally fit, and emotionally stable.  Look at the body as a whole package and strive for equilibrium.

 

What do Experts Say About Weight Benches?

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You can’t watch TV or listen to a radio without the seemingly constant commercials about how you can benefit from losing a few pounds, or a new diet on the market that will help you lose weight without changing your lifestyle.  But, the truth of the matter is, you probably need to do a combination of things in order to lose weight or just be healthier in general.  Some of those needed changes includes changing your eating habits and including more exercise in your daily life.  But, what do the experts say?

  1.   While many forms of exercise, or any form of exercise for that matter, can improve your health, adding weight training to an exercise regime can increase your life span.  According to recent research, the more muscle mass a person has, the less likely they are to die a young death.
  2. More restful sleep. A recent small study of people who regularly exercised, including weight and resistance training, woke up less often during the night than those who did not exercise.
  3. Stronger Bones. Strength training is thought to increase the denseness of bones, which decreases the likelihood of fractures in older adults.
  4. We’re not talking yin and yang, we are talking about the ability to stay upright and walking a straight line.  It is thought that weight training helps with good balance, reduces the likelihood of developing osteoporosis as we age, and there by decreasing falls by up to 30% in some cases.
  5. Cardio Health. Not only does working out with weights improve the peripheral muscles (muscles in the arms and legs), and the chest, abdominal and back, it also helps the heart.  This has been revealed by documented lower blood pressures after the individuals studied began incorporating weight lifting into their work out programs.

So, the experts agree there are benefits to working out with weights.  How about the addition of a weight bench?  Is there proof it improves the workout?

Again, the answer to this question is—maybe.  People who wish to increase or tone muscle mass in certain area of the body, such as the chest, shoulders and back, then the answer is yes—a weight bench may prove to an invaluable piece of equipment.  This is accomplished by the way the free weights are moved through three dimensional space provided by the bench.

Again, there is no yes or no answer to the question, ‘Do I have to have a weight bench’?  Some experts advise starting out slowly with whatever weights are available, advancing slowly as the stamina improves, then go to the more advanced use of benches and other work out machines.

There are few things so called experts agree on.  But, there are a few.  Being active and including some form of exercise in their daily live is good for people.  Losing weight and building muscle mass is a plus to help you live a long and hopefully, prosperous life.