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Archive for August, 2009

Winston Salem Gyms:Getting Fat – Why Am I Getting Fat Again

August 21st, 2009 by Winston Salem, under winston salem gyms. No Comments

Are you wondering why are you getting fat so quickly again after you have successful shed some pounds off your weight? The culprit is your diet. You see, it is very common for you to rejoice after you have successfully shed some 10 pounds off in 2 weeks. Then to celebrate your success, you tell yourself that you have already achieved your goal and you can take a one leg off the paddle. But to your surprise, you quickly gain back your old weight and get fat again.
To not get fat, it is always about having a healthy diet and take in just the right amount of calories for your body. If you eat or drink more calories than your body requires, the excess energy is stored as fat. This is usually the case when you have successfully lost some pounds and want to celebrate your success, you engage in a big feast. How not to get fat again?
The key to not get fat again is to not go off your diet and back to your usual routine. The diet and exercise plan that you have plan for yourself must so be so restrictive that you find them a torture. It is always good to take things at a slower pace, and gradually increase the pace once you are more comfortable with your regime.
If you are irritated by your restrictive diet and exercise plan, you cannot maintain the light weight that you have achieved through your persistent effort few weeks ago. If you want to keep the weight off and not get fat, you must not eat unhealthily and do not overeat. For every meal, make sure that you have fruits and vegetables which help in your digestion, as well as to detoxify your body. When your body contains too much toxic, it will store them as fat cell, which will cause you to have a larger stomach. Moreover, having a balanced diet will also improve your health, so there is really no reason why you should not eat right.
Other than eating right, you also need consistent exercise. Not because that you have successfully shed some pounds, you can cut down on your exercise sessions. Stick to 30 minutes per session, 3 times a week. It does not take you more than 1 and half hours every week to maintain your previous light weight, so why not sticks to it?
To stay away from getting fat, you must develop a consistent change in your eating and exercising habit. Do not consume more than your body needs and take some time off every week to work it out either at the gym or park. Maintaining a healthy diet and exercise regime is not temporary, it should be forever. That’s not all… you can now get more free tips to stay lean from the website below now:
http://www.goarticles.com/cgi-bin/showa.cgi?C=836961

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Winston Salem Gyms : Exercising For Flexibility .

August 20th, 2009 by Winston Salem, under Winston Salem Fitness. No Comments

Flexibility is one of the important qualities that one should have. There is no necessary to have the flexibility of a gymnast for every one but adequate amounts of flexibility ought to be present in all. This is because this quality helps us to adapt to the strain in the body and prevents from injuries. A flexible body has a good circulation of blood and oxygen in the body that keeps the body fit and free from many injuries and conditions.

Flexibility exercises are most important before performing any other exercises. This is because these exercises make our body ready to carry out other types of exercises. The exercises also have added benefits if it’s done after warming up and stretching. Being flexible makes us less prone to damage during exercises. Below listed are a few of the ways that you can exercise for flexibility.

Aerobics is one of the easiest set of exercises that are most beneficial in developing flexibility in the body.

These exercises are fun to do so that there is no lack of motivation to perform these exercises.

These exercises only require enough space to move your body and some music for motivation purpose. No other special equipment is required for the preliminary exercises.

These exercises focus on the flexibility of each and every part of the body.

Apart from developing flexibility these exercises also create the activeness that is required by the body to perform further exercises.

Many aerobic exercises are performed before performing exercises of other sets so that the body is flexible enough to handle the strain.

This way the number of injuries to the body decreases and the effectiveness of the exercises increases.

Another good way to increase the flexibility of the body is to perform yoga.

This helps to increase the circulation of blood and oxygen to every part of the body and increase the flexibility as well as strength of the major as well as the support muscle groups.

Exercising with the medicine ball also increases the flexibility of the body.

It is an old tradition to exercises with the medicine ball to increase flexibility.

It’s also widely adjusted in group exercise routine to exercise with the medicine ball to increase flexibility.

There are also many exercises available to individual muscle groups and well as parts of the body that make our body flexible and ready to handle strain.

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Winston Salem Gyms:The Skinny Guy’s/Gal’s Guide To Getting A Six-Pack

August 20th, 2009 by Winston Salem, under winston salem gyms. No Comments

The title of this article is a little ironic, isn’t it? Since when did skinny guys have a hard time getting a six-pack? Are not all skinny guys like 2.1% body fat and less than 150 pounds soaking wet? Why in the world would a skinny guy need an article on how to get a six-pack? Isn’t that why skinny guys are afraid to bulk up because they are paranoid about losing their treasured abdominals? I asked the same thing until this question almost earned it’s own email account!
The volume of interest I receive from skinny guys who wish to build their mid-sections is more than enough evidence to disprove the false reality of, I should be able to ’see’ my abs if I have low body fat. I’m sure you know of a friend who is completely scrawny, yet, without a shirt, on he has zero abdominal definition! To me, that would be salt on an open wound.
Abdominals Are A Muscle, Too!
You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?
The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different. For some reason many consider abdominals to be a ’special’ body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a ’secret code’ to crack. To get thick, dense abs those ones that ‘pop’ out – you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the ‘man’ or ‘gal’ at your gym with a ripped and muscular six-pack!
Prioritize By Sequence
If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles groups will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the ones done at the start of the workout while you have the most energy and focus. If abdominals are the muscle group you wish to prioritize, then don’t be afraid to disagree with the ‘experts’ who say, Never train your abdominals first because you’ll weaken your core muscles for the rest of your workout…. I completely disagree with this and often reply, Show me the evidence. The typical response is Nobody does abdominals first…. That is pure BS. This just supports the notion that many people who work out don’t ever question what they hear or do. They want to be spoon fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.
Prioritize By Frequency
What’s going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you are recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.
How often you train your abdominals is based on the inverse relationship of intensity and volume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal. If your goal is maintenance, then a medium load and frequency would be ideal. Refer to this table:
Purpose Frequency Intensity Volume Reps Injury Prevention 5-7x a week Low 1-4 sets 20-30 Hypertrophy 4x a week High 6-12 sets 8-12 Maintenance 2-3x a week Medium 3-6 sets 10-20
If building a sexy six-pack is on your ‘to do’ list for 2008, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement.
Divide Your Abdominals Into Two Separate Workouts
To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:
Truck Flexion (upper abs) Hip Flexion (lower abs) Rotation (obliques) Lateral Flexion (obliques)
The majority of books and articles you have read revolve the bulk of the ab exercises around trunk flexion that is better known as ‘upper ab’ exercises. A full sit up is a perfect example of this.
Bill Starr in his 1976 classic ‘The Strongest Shall Survive’ wrote that the abdominals…can be strengthened in a wide variety of ways. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree…
I wouldn’t be surprised if the abdominal program you are following right now is based on one movement – trunk flexion. I am guessing that your primary goal is actually to have a well-defined and sculpted six-pack, so I have provided a sample abdominal program to break it up into a four day program:
A B C D Trunk Flexion Rotation Trunk Flexion Rotation Hip Flexion Lateral Flexion Hip Flexion Lateral Flexion
Even though you are training each movement twice per week, you will perform different exercises for each workout.
Use A Variety Of Functional Exercises
The Top 3 Hip Flexion Exercises:
Lying Hip Raise Incline Hip Raise Hanging Hip Raise
The Top 3 Trunk Flexion Exercises:
Swiss Ball Crunch Weighted Swiss Ball CruncH Weighted Cable Crunches
The Top 3 Rotation Exercises:
Russian Twist Weighted Russian Twist Weighted Cable Crossover
The Top 3 Lateral Flexion Exercises:
Lateral Flexion on back extension machine Lateral Flexion with medicine ball over head Lateral Flexion with medicine ball and twist
Each of these exercises progresses from basic to intermediate to advanced. I suggest you master the first exercise of each before commencing to the next.
Conclusion
You now have all the tools and resources you require to start building a set of eye-popping abdominals. Customize your own abdominal workout and post it in the Article Comments Forum for others to compare and learn from.
http://www.goarticles.com/cgi-bin/showa.cgi?C=841883

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Winston Salem Gyms : The End of Aerobic Exercise?

August 19th, 2009 by Winston Salem, under Winston Salem Fitness. No Comments

Hello there, anyone for aerobic exercise?

The aerobic exercise popularised by Jane Fonda in the late 1970s and early 1980s?

You know, the aerobic trend that took millions of Americans to group exercise classes for the first time?

You wore tights, leotards and thongs to the aerobics class.

You did non-stop jumping, kicking and running, twirling your arms, doing high knee lifts and punching the sky to throbbing music….and sweated…..

You did it all with a vengeance!

Remember?

The purpose was to rev up your heart beat and exercise your heart, to keep it in good shape.

And it was all about staying in shape as well…..

Sorry to tell you that this kind of aerobic exercise is now on the wane, rapidly fading off due to emergence of new and innovative classes and techniques, for example:

1. Hybrid classes that work your body and mind

2. Calorie-burning workout classes with little stress on joints and muscles

3. Classes that alternate hard training with easy intervals

4. Relaxing Pilates/Yoga classes

For now, the popularity of this type of aerobic exercise is sharply down from when it was the mainstay of fitness in America……

These statictics may tell you a thing or two about the sad, declining trend:

1. Less than half of the 300 gyms and fitness center? surveyed by IDEA offered aerobics classes now. The survey concluded that the number of gyms offering aerobics classes would continue to decline

2. At its summit in the mid-80s, an estimated 17 million to 20 million American Citizens did aerobic exercise. But in 2005, there were only 5 million who did the exercise. The 2006’s figure would show even a lesser number

Aerobic exercise instructors reckoned that this type of group fitness activity got lots of damages, specifically when you engaged in high impact aerobic and did it for 6 or 7 times per week.

The hardest hit group was the instructors as they were pushing harder than anyone else and doing the exercise a dozen times per week……

However, apparently many who took this aerobic exercise weren’t spared the agony either……

They suffered from acute and overuse injuries due to high impact aerobic as their bodies were not meant to withstand all those persistent pounding on their joints…..And most of them had problems with their backs, feet and hips.

However, you should not blame it all on group fitness activity for your problems. You would’ve problems from anything with persistent impact on your joints.

Take running or jogging or swimming.

If you do these exercises 6 or 7 times per week for additional than 1 hour per session, You will bound to stress your joints and muscles.

And for that matter, for any other exercises, if you’re overdoing them, You will bound to create oversuse injuries and would encounter problems – muscle cramps, muscle pain, aches and pains in joints and tendons, swellings……

The correct way of doing exercise, any exercise, is to adhere to the motto – do it in moderation and with varieties.

Moderation, meaning:

• Do cardio exercises such as jogging, running, cycling or swimming 3-4 times per week, for 30 minutes per session

• Do weight training 2 -3 times per week, for 20 minutes per session

• Do stretching 3 – 4 times per week, for 10 – 20 minutes per session

How about varieties?

Yes, just mix and change a little to spice up your exercise routine. For  instance, you could:

• Pick to do running on Monday, swimming on Wednesday, cycling on Friday……..

• Add appropriate weight increment and reduce the number of reps in strength training

• Exercise outdoor instead of always exercise indoor

• Switch to indoor treadmill running or walking when outside weather is terrible

• Liven up your exercise session with lively music in lieu of just exercise in dumb silence……

Hey, it’s up to your “creative” imagination to come up with “sparkling” varieties…..

Would you say there’s an end to Jane Fonda-type aerobics exercise?

Not necessary.

It depends on how you do the exercise.

I would say if you do it moderately, you’d benefit more from it rather than having problems…..

Once in a while, I still go for this type of aerobic exercise…….

It is a great way to keep my heart pumping and in good shape……and I sweat a good hearty sweat!

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Winston Salem Gyms:Steps To Exercise Fitness

August 19th, 2009 by Winston Salem, under winston salem gyms. No Comments

Exercise fitness is a wonderful way to start getting your body back into shape. It is also a way to reduce the amount of stress you have and feel better mentally. Studies show those who participant in exercise fitness are healthier, happier, and sleep better. Those all sound like wonderful reasons to get involved in an exercise fitness program right? Exercise fitness involves a combination of cardio and stretching exercises to improve your overall health. You can find out about various exercises online and in magazines. Both will even explain the results you can expect from the exercise and the proper way to do it.
The great thing about it is you get to choose the exercises you participate it. Choose from sports, swimming, bicycling, walking, aerobics, yoga, and many more. The possibilities are endless. The goal is to find a variety of activities that you enjoy doing and implement an exercise fitness plan with them. Make sure you consult with your doctor first before you start a new exercise fitness program. You need to make sure you are physically able to do the exercises you choose. It is also important that you know how to do them properly. Aerobics and weight lifting are both effective parts of exercise fitness, but they can do more damage than good for your body if you don’t do the activities correctly.
Regardless of your current activity level and fitness level, you can come up with an exercise fitness plan that will improve your health. Don’t expect it to be easy and don’t expect to see results overnight. Implement small changes and continue to add to them. If you enjoy walking then set a goal to walk 15 minutes each night. Increase your walking time by 5 minutes each night until you reach 30 minutes. Next try walking at a faster pace. Still walking 30 minutes each night, try to walk further in that amount of time.
For the best results have a variety of activities in your exercise fitness plan so you won’t get bored. This will also help you accommodate the weather. Have a variety of exercises you can participate in both indoors and outdoors. For some people going to the gym is a great motivator and the only way the will participate in exercise fitness. This is perfectly acceptable as long as you go to the gym faithfully and get some exercising time in.
In the United States, obesity is a huge problem affecting millions of individuals of all ages. It all stems from a sedentary lifestyle and not eating properly. The time is right to start an exercise fitness program for yourself. Take advantage of the opportunity you have now while you are still healthy enough. The choices you make today in regards to your exercise fitness program will determine your overall wellness and physical health in the future. With heart disease, diabetes, high blood pressure, and high cholesterol being the price most of us will pay for not getting fit, it seems like implementing an exercise fitness program is the safest choice available.
http://www.goarticles.com/cgi-bin/showa.cgi?C=407733

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Winston Salem Gyms : Planning an Exercise Program .

August 18th, 2009 by Winston Salem, under Winston Salem Fitness. No Comments

When designing an aerobic or strength training exercise program, fitness specialists, such as personal trainers and gym instructors, invariably use the F.I.T.T. principle as their starting point. The good news is that with a little bit of knowledge anyone can use this principle in designing an exercise program that will help them to become progressively fitter and stronger, and help them lose or control their weight.

If you want to start an exercise program or take your current routine to the next level, you will find the information and tips in this article just what you need.

What is the F.I.T.T. Principle?

The F.I.T.T. principle is a basic philosophy of what’s necessary to gain a training affect from an exercise program.

Especially, the letters F.I.T.T. stand for:

• Frequency

• Intensity

• Type

• Time

Here is what each of these four things stand for:

Frequency refers to the number of times you exercise. For those new to training or those just wanting to lose weight, frequency is usually calculated within the context of a week. For  instance, your plan might  be to walk 3, 4 or 5 times per week.

Intensity is the level of effort you put into each exercise. For aerobic exercises intensity is usually measured in terms relative to your maximum heart rate while the intensity of strength exercises is measured in terms of the amount of weight you use, the number of repetitions and sets you perform, and the amount of rest time you take in between sets.

Time is simply how long you exercise during each session. For example, 30 minutes of aerobic exercise (walking, jogging, cycling, etc) per session.

Type refers to whether you do group exercise or resistance training during your exercise sessions and the specific exercises you choose for each.

The F.I.T.T. principle and Weight Loss

Why are the basic F.I.T.T. principle concepts important if you are planning an exercise program to lose weight?

They are important because they help you to:

• Start with the right exercises and intensity.

• Measure your progress.

• Plan your exercise to maximize long term weight loss.

Using the F.I.T.T. principle is not just important in your initial exercise planning, it’s also crucial to your long term planning and weight loss and fitness success.

By increasing or varying any or all parts of the F.I.T.T. principle elements, you can:

1. Increase the number of calories you burn during each exercise session.

2. Improve your cardiovascular fitness and strength.

3. Be sure to help minimize overuse/over training injuries.

4. Build variety into your program.

F.I.T.T Principle Guidelines

Here are some basic F.I.T.T. principle guidelines for both aerobics and resistance training to help you plan an exercise program.

Please keep in mindthat these examples represent general guidelines only for those of us with low to moderate fitness levels. Be certain to use these guidelines to establish a program and then customize your program to fit your specific needs and objectives as your experience and knowledge increases.

And remember to always consult your doctor before commencing any new exercise program and consult a fitness specialist (personal fitness trainer, gym instructor, etc) if you require help.

Basic Aerobic Training Guidelines

Frequency: Exercise between 3 and 5 times per week.

Intensity: Maintain a heart rate of between 60 – 80% of your Maximum Heart Rate.

Your Maximum Heart Rate could be calculated using a Maximum Heart Rate test conducted by a fitness or health specialist or estimated using the formula:

For Women (230 – Age = Maximum Heart Rate).

For Men (220 – Age = Maximum Heart Rate).

The best and most practical way to monitor your heart rate is with a heart rate monitor.

Time: Those of us with low levels of fitness should maintain our heart rates in our selected target zone for a minimum of 15 to 20 minutes, excluding warm-up and cool down periods.

Those with a good fitness base ought to exercise for between 20 and 60 minutes in their target heart rate zone.

Type: Exercises that involve as many muscles as possible and allow a relatively consistent level of intensity are best. Good examples of these include:

• Walking

• Jogging

• Cycling

• Swimming

• Rowing

• Hiking

Basic Strength Training Guidelines

Frequency: Exercise each body part 1 to 2 times per week. For lower intensity workouts or for those who have trained for some time, attempt exercising each body part 2 to 3 times per week. You can exercise different parts of the body on different days (called split routines) or you can train your whole body at each workout.

Intensity: Choose a weight that can be performed 10 to 15 times (repetitions) per set.

When you can perform more than 15 repetitions without rest, increase the weight slightly for your next workout.

If you are training your whole body each time you exercise, only do 1-2 exercises for each muscle group and perform 1-3 sets of each exercise.

If you employ a split routine try performing no more than 2-3 exercises per muscle group and 2-4 sets of each exercise.

Time: Beginners usually benefit from exercise sessions that last between 30 to 45 minutes. As you become fitter and stronger, you may want to increase your total workouts from 45 to 90 minutes. For most of us, specifically those with limited time, sessions of 60 minutes are generally ideal.

With rest between sets, try not to take longer than 2-3 minutes as a beginner. As you get fitter, try to reduce this time to 1 minute or less.

Type: Normally speaking, there are two types of exercises for muscles, compound exercises and isolation exercises.

Compound exercises use more than one muscle group to perform and are the most effective for those interested in losing weight. Examples of compound exercises include Bench press, Push-ups, Squats, Shoulder press and Deadlifts.

Isolation exercises use only one muscle group to perform and include Bicep curls, Tricep extensions, Leg extensions, etc.

For those new to resistance training, compound exercises are best. Once you have a base level of strength you can add isolation exercises to your workouts for variety and to help shape individual muscles.

Conclusion

No matter what your goal, current fitness level or exercise experience, you can employ the F.I.T.T. principle to plan an effective long term exercise program.

By using the guidelines above, you too can plan an effective regime that will help you to improve your cardiovascular fitness, strength, flexibility and of course help you lose weight.

Using the F.I.T.T. principle in your exercise planning will ensure that you reachyour weight loss goals as efficiently as possible. Not only will you reachyour goals in the shortest possible time, you will also enjoy your routine more because of the variety built into it. If that were not enough, you will also minimize the chances of experiencing annoying and painful overtraining injuries that can stall or stop your weight loss and fitness progress.

While anyone with the basic knowledge provided above can plan their own workout, if you are new to exercise or have an existing injury or ailment, we suggest you consult a fitness trainer or other fitness specialist. As well as designing a personal plan for you using the method above, they can help you rehabilitate or work around existing injuries, teach you the right techniques for each exercise in your program and advise you of when to modify your plan to take advantage of your new fitness levels.

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Winston Salem Gyms:Exercise Equipment For A Home Gym

August 18th, 2009 by Winston Salem, under winston salem gyms. 1 Comment

Attending a Gym or Health Club can be a very rewarding pastime. Those that go to the gym love to exercise and stay fit, they love that feeling of being fit and healthy, however most people just can’t seem to find the time or the motivation these days, with work demands or the thought of having to get off that comfortable couch and face that long drive to the gym, it’s getting more and more difficult to consistently get there.
One of the ways around those obstacles would be to invest in a Home Gym. It doesn’t have to be fancy or very expensive, just a basic Home Gym will suffice. Here are some advantages of have a home gym:
- No more travelling to and from the gym. – No waiting around for someone to finish their set. – More time available at home. – No more silly music – you can choose your own. – Better concentration, no distractions. – No Gym fees. – You can exercise anyti
So what Exercise Equipment do I need for a Home Gym?
That depends on your goals, your budget, and your floor space. Assuming that your budget is fair (a home gym is really not that expensive) and your floor space is a decent size, you need to consider your exercise goals. What do you want to accomplish? Do you want to:
lose weight and get Fit? – Build muscle Size? – Build Strength?
To Lose Weight and get Fit
You’ll need a Treadmill, an Exercise Bike and a Rowing Machine. 20 minutes on each as a circuit. Increasing the resistance at every session or as you see “fit”. The increase in resistance is important to induce an anaerobic effect, this is a great way to lose weight and build fitness.
To Build Muscle Size
You’ll need an Exercise Bike for a warm up and cool down. A Squat Rack, a Bench, Barbells, Dumbbells and weights. This is sufficient to build muscle size, however, you will need to lift heavy weights to induce muscle growth. If you’re lifting heavy weights you will need someone there to help for those heavy sets.
To Build Strength
You’ll need the same as above for muscle size, but you could also use a Power Rack with safety pins. To build strength you’ll need to lift very heavy weights for low repetitions so safety is of great importance and you will need someone there to help when going very heavy.
You can always search the web for a more detailed exercise routine that will suit your goals. You should also, before starting any exercise program, get the go ahead from your GP or health professional.
So all you’ll really need to set up a home gym is about 3 to 4 pieces of exercise equipment with weights. You don’t need to spend thousands on a home gym when the basics will be enough for you to complete your goal.
Should I get New or Used?
It’s not that important whether the equipment is new or used or refurbished, just make sure it is of high quality and you can depend on it. Some people prefer new some used, some people prefer refurbished because it looks new and has a high quality but isn’t as expensive as brand new. It all depends on your personal preferences.
The important thing is that anyone can set up a basic Home Gym to suit your needs, it really is not that difficult or expensive. If you would like more information on Home Gyms new or refurbished, visit http://www.explosivemusclegrowth.com/Exercise-Equipment.html
http://www.goarticles.com/cgi-bin/showa.cgi?C=408145

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Winston Salem Gyms : Aerobics Music Download .

August 17th, 2009 by Winston Salem, under Winston Salem Fitness. No Comments

Those of us who like to do group fitness would be bored if it weren’t for Group Exercise Music. Fortunately today there are many sites on the internet that allow us to do an

Group Exercise Music Download.

There are the free download sites and of course there are many Membership sites. You can download tapes you can burn Music on a CD or you can order Videos. Music is very well-liked and you soon learn very competitive. For a while with Napster it was very controversial.

What type of group exercise music download should you do?

Well that really depends on what you do with tempo and pace. But there on one thing most everyone agrees on it must be a 32 beat format. You have to be careful because sometimes you might be sold a different beat that will not work as well.

The other thing is what will be your use of the Aerobic

Music Download. Do not forget that Aerobic covers a wide range of aerobic exercise, from class aerobics in a gym, to swimming, water aerobics, pumping iron or jogging or walking to name a few. I like to walk and you probably see a bunch of us jogging or walking with headphones on. Music makes the workout enjoyable and also it does not seem so long.

What that tells you about aerobics music is that it is most of the time enjoyable and motivating. You want it to be that. Some say they like their aerobics music download must to be “hot”. If you go to a gym You will notice that the instructor usually start with a slow tempo and then builds it up so that by the end it is “hot”.

So what this means is when you do an group fitness music download first make it what ever you like, choose your tempo, and enjoy your workout. It can be any style of music, Jazz, Country, Latino, etc..

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Winston Salem Gyms:Biceps – Give us a Month

August 17th, 2009 by Winston Salem, under winston salem gyms. No Comments

Is there really anything new under the sun when it comes to training? Perhaps nothing new, but innovation, maybe. As a consumer, bodybuilder, and overall purveyor of freaky muscle, this is how you must think of any workout that’s offered via magazine or website. It isn’t that there is so much out there you or I haven’t heard of at this point, it’s more about what we do with what we already know, to come up with something that is creative and becomes a means to a successful end.
One reason innovation is so important as a bodybuilder, is that the body figures out what you’re doing fairly quickly, with training, diet, exercise, etc.. So it becomes crucial to find different ways to engage each body part, or system, as a whole, to continue getting any appreciable result. This is particularly the case with a muscle that is typically seen as the pinnacle of a person’s success in the gym. I’m talking about the biceps…
Truth is, if you have small biceps, it’s like you’ve failed all around. In reality, small biceps is like having small calves – one is no different than the other. If something is missing, something is missing, period, no matter what it is. But that’s not how people judge the situation. This almost necessitates having big arms, whether it’s a struggle for you or not. So how can you ensure success in your biceps training? Well, give us a month and we’ll give you an extra inch!
One of the things about the limbs that distinguishes them from other body part training is this: Leg workouts and arm workouts can go so against the grain of logic and reason and you can still have success. You may see this as maddening, but it’s actually really a great thing. Here’s why…
You can overtrain, under train, do high reps or low reps, use heavy weight or employ set complexity with 21’s, negatives, concentric overload, or anything in between, and get success. And this is the key: You need to do it all. We call that shot-gunning with AAS use, but it’s the same for training…. Throw enough mud against the wall and some of it is bound to stick. And the truth is, you have nothing to lose by doing it.
SHOT GUN BICEPS TRAINING
Week 1 – This week is about heavy, low rep training, and super slow movement. You’ll be doing just two basic movements: Standing Barbell Curl and Preacher Curl. You’ll do two workouts – one Monday and one Friday.
The weight you use is going to be substantial, but it must still be manageable. Try for 85% of max, if not 95%, as long as you can go super slow with it. It’s all about using both concentric and eccentric portions of the range of motion. However, in the final few sets of each of these two exercises, you’ll use concentric overload, by doing the curling part of the motion and letting your partner take the weight and hand it back to you to start again at the bottom.
Standing Barbell Curl (Straight one workout/ EZ Curl in another workout) 4 x 8 (remember to perform slowly)
Preacher Curl (EZ Curl – Inner grip and outer grip, alternating) 3 x 6 (no cheating with body – good form – slow)
Finish off with 2 sets to failure of alternate dumbbell curls – 60% of max weight
Rest: 2 minutes in between is correct if you are using heavy enough weight
Week 2 – Standard Workout – Do a workout that is varied and has 3 exercises and a pull up. Use standard rep ranges and don’t do more than 9 or 10 total sets
Pull-ups – body weight only as warm up – 10 reps minimum with body, try to use biceps
Barbell Curls – Wide and Narrow grip 3 x 8
Seated Alternate Dumbbell Curls 3 x 10
Concentration Curls – seated 3 x 8
Rest: Take 1-2 minutes in between sets
Week 3 – 21’s, Drop sets, Super sets. This is the week of varied set scheme. Since the type of sets you do is important, it’s crucial that you get a week of two workouts in where you are utilizing all of these techniques that you may just save for pre-contest workouts. You need to have a partner work with you in this week, as well as the first week.
Standing Straight Bar Barbell Curls – Do 2 sets of 21’s using moderate to heavy weight
Standing Alternate DB Curls – 2 sets – Drop DB’s to lighter within set to go to failure at the lowest weight
Super Set: One armed (low or high pulley) cable curls/ Concentration curls – 2 sets of 8 to 10 reps each exercise.
Rest: 2 minutes between 21’s, 3 minutes between drop sets on dumbbells, no rest within superset, but 1 minute in between supersets.
Week 4 – Cables only – all angles – this week. This accentuates both the eccentric and concentric portion of the range, and forces super control. Moderate weight and moderate reps earmark this week, but what is most important is the use of low cables and high cable attachments, as well as single arm exercises and double arm exercises. You must use these attachments: EZ Curl, Short straight bar, long straight bar, handle attachments
High Cable One Armed Pulley (alternate arms for rest – successively – 3 x 10 each arm
Low Cable Pulley Straight Bar from lowest attachment. Try to pull elbows high and use within that range, as well as pulling from bottom to mid-range in 3 x 10
EZ Curl High Cable – Top of range 3 x 8
Rest: No rest in alternating high cable one arm exercise, 2 minutes rest in all others in between. Set should take longer because you are accentuating the movements of each rep and still using moderate to heavy weight.
Varying training is something all bodybuilders ought to be doing, but with limbs, such as arms and legs, this kind of variety isn’t just random and haphazard, it actually nets results. Limbs require wicked pumps to grow. But wicked pumps don’t just come from heavy training… they come from heavy training, light training that burns into failure, odd attachments, varied sets, eccentric vs. concentric work, or both, and varied rest times in relation to varied work ethic.
Yours may not be to question why here, yours may be to just buckle down, give us a month, and we’ll give you an inch on those stubborn biceps.
About the Author: Dane Fletcher is the world’s foremost training authority. He writes exclusively for GetAnabolics.com, a leading online provider of alternatives to steroids and Bodybuilding Supplements. For more information, please visit http://www.GetAnabolics.com.
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Winston Salem Gyms : Quick Cardio .

August 16th, 2009 by Winston Salem, under Winston Salem Fitness. No Comments

Most people are well aware of the importance of performing cardiovascular activity (cardio) with regards to overall health and burning body fat. It’s this latter benefit, specifically fat loss, that keep individuals engaged in cardio, also known as group exercise.

Unfortunately, cardio cannot only be quite boring, but also time eating. This creates a situation where it is challenging to maintain and follow a regimented aerobic exercise routine. Too many of us are underneath the illusion that long bouts of low intensity workouts on the exercise bike, treadmill, or elliptical trainer are what are required to get results. Recent research tells us otherwise.

The ultimate method for burning off that unwanted body fat is short bouts of high intensity training. Studies indicate that high intensity aerobic training may be up to 50% more efficient than low intensity exercise. High intensity training has the added advantage of speeding up the metabolism so that the fat burning effects may be maintained long after the workout has terminated.

An excellent program to incorporate the benefits of high intensity aerobic training would be to perform two to four 20 minute sessions per week. These 20 minute sessions are an opportunity to challenge yourself to give it an all-out effort. The training itself is similar to interval training where you gradually increase the intensity of the effort over specified timed intervals.

First of all select the particular form of cardio that you would like to do. Walking, using the stationary bike, jogging, using a treadmill and so on will all work well as long as you can vary the intensity. Then you have to work out a personal intensity index for that exercise. Make sure to use a scale from 1 to 10 where 5 is a light effort that takes no strain and 10 is an all-out effort.

Make certain to keep in mind that the intensity of an exercise is solely based on your perception. For  instance, sprinting may take an experienced trainer to level 10 but if you haven’t run in years it will only hurt you. A fast walk may be your level 10. Everyone is different and the key is to establish your own intensity levels, remembering to also challenge yourself within your limits.

The session starts with a 2 minute warm-up phase at level 5. Then kick it up a notch to level 6 for 1 minute and then increase the intensity to level 7 for 1 minute, followed by taking up to level 8 for 1 minute and finally ending the first intensity interval with a minute at level 9, which should be just below your best effort. By the way, you may want to invest in a stopwatch to assist you in timing your intervals.

After you finish the minute at level 9, take it down to level 6 and repeat the process again twice. Using 1 minute intervals go up to level 9 and then back down to level 6. Here’s the key: after you complete the third interval, between the 18th and 19th minutes of the session, take it up to level 10 for your absolute best effort for 1 minute. After this take it down to level 5 for a cool-down and that’s it – you’re finished!

This is a very quick and productive cardio session. Attempt to challenge yourself and hit that level 10 with increased intensity each time you do it. This is known as a “high point”. Tell yourself that you are going to hit that high point today and it will be great. Do this regularly and You will continue to make progress in your efforts.

You can also vary the type of group exercise you choose to further prevent boredom and injury. One day you may choose to jog and the next session you might cycle. It’s up to you. Attempt to choose exercises you enjoy. This will maintain your interest.

To further enhance the fat burning effects of these high intensity sessions, try performing them first thing in the morning on an empty stomach. Studies have found that when you exercise in a fasted state fat is burned much faster so be sure to see if this works for you.

High intensity interval training is a quick and efficient method for realizing the benefits of cardiovascular activity. It will work specifically well if your goal is to lose body fat. Remember to follow a healthy diet and always check with your physician before embarking on a new exercise regimen.

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