Exercises You Can’t Do Without

Exercises You Can’t Do Without

Seventeen-thousand ACE-certified Fitness Professionals were asked to name the one exercise they couldn’t do without. The overwhelming winner was the multi-purpose squat, which strengthens all of the major muscles of the lower body. These  include the gluteals, hamstrings, quadriceps and calves.
 
Weight Lifter Doing Exercises

The Top Seven Choices

Following are the rest of the top choices, which can be used together to create a challenging and effective fitness program.

  1. Jump Squat
  2. Running
  3. Abdominal exercises
  4. Lunges
  5. Walking
  6. Push-ups
  7. Yoga

Stepping Up to Good Cholesterol Levels

Woman doing step aerobicsNot to be forgotten, stepping may be in the top  ten exercise choices.  You may have known that step aerobics can burn calories and is a good exercise for the heart, but did you know that research specifically has found step aerobics can step up your good cholesterol levels?

A study published in the Journal of Sports Medicine and Physical Fitness found step aerobic exercise significantly raised the HDL- cholesterol levels of the study participants. This small, eight-week study followed 45 sedentary college students. Fifteen participated in step aerobic exercise and another 15 did traditional aerobic dance. Each 45-minute session was done for three days a week. The remaining 15  in the study continued to be sedentary.

At the study’s conclusion, the investigators from Baskent University in Ankara found that both groups that were active showed a significant reduction in their overall cholesterol levels compared to the sedentary group. However, only those participating in step aerobics showed a substantial increase in their HDL cholesterol levels.

Although researchers concluded that step aerobics is effective in modifying cholesterol, they did not speculate on reasons why that was the case.

5 Ways To Promote a Personal Training Service

Business Professional

Personal Training Service

Becoming a personal trainer is a fantastic way to jump start your career. Not only is it a far cry from sitting in front a computer all day, but in some cases you can even set your own hours, working as little or as much as you want too. However, if you don’t have any clients to fill your schedule with, then you may be forced to work as little as possible anyways.

Luckily there are plenty of ways to market your personal training service and it doesn’t vary much from marketing in any other industry. In fact, marketing for a personal trainer comes much easier because there are not a ton of personal training services out there hogging up all the clients, so to speak. Moreover, marketing a personal training service can have exponential results thanks to the increasing desire amongst the general population to become fit and healthy.

Still though, as easy as marketing may be, there is still a right and a wrong way to go about it. Doing it wrong can have the same results as one of your clients bench-pressing wrong—inconsistent results! So before you do anything, here are just a few marketing tidbits to help out:

Word of Mouth:

Your voice—as well as the voice of others—is one of the foremost ways to ascertain new clients. You probably didn’t start a personal training service on a whim, right? That means you have had some success with past clients. Those clients are walking proof that you are well worth the money. Not only that, but you could also set up a referral program that offers existing and past clients and incentive to refer others to you. Word of mouth is also a phenomenal way to promote any products you might be selling as well. You can further boost your marketing efforts by hosting fitness themed giveaways and contests. People always like a good contest (and of course, free stuff!), so use this to your advantage.

Get With the Times:

In other words, get a website. With the internet being such a thriving presence these days, it would practically be stupid for a business not to have one. Most people use the Internet daily for a variety of reasons, of which might include looking for personal training advice. Think of a website as a virtual brochure of sorts, providing information to all those who care to see it. Not only that, but your website is your creation. What I mean by that is you can sell yourself as little or as much as you want too by posting credentials and client testimonials, as well as your rates, services and hours. I recommend that you also have a blog section on your site where you can regularly post articles. This will keep your visitors happy and coming back.

Be A Know-It-All:

Sure there is the classic cliche that nobody likes a know-it-all, but when it comes to marketing your personal training service, being an expert will play to your advantage. Establish a social medial presence and answer questions that your followers might have. In fact, whenever anybody wants to speak with you, show them that you are an expert. Somebody who can they can trust to provide honest answers. This will build people’s trust that you can do what you say you can do and hopefully, expand your business.

The Almighty Pen:

Believe it or not, you can write your way to marketing success. The fact remains that you are your own best advocate. You know first-hand that you have the skills necessary to shape and transform the average Joe into a Spartan warrior. So put a pen to paper (or fingers to keyboard) and tell the world. The internet is your best friend in this case. There are so many Internet publications out there that would be more than willing to publish article and blog posts that you write.

Other Business Can Help:

While I would not recommend doing this with your direct competition, you can actually increase your clientele by referring them to other businesses. What you would want to do in this situation is find businesses that would want the same demographic as you. These might include physical therapists and stores that sell sport’s products, but there are others too; just depends on your location. As you refer clients to those businesses, they would return the favor by recommending you to their clients as well. So in a nutshell, not only would you potentially be expanding your client base, but you would also be supporting local businesses too.

Strength, Energy with Sanatogen Powder

Build Strength and Energy with Sanatogen Powder

Sanatogen powder original tonic wine was introduced 50 years ago, made by the traditional blending of full-bodied Ruby British wine with a special Sanatogen formula.

Sanatogen Tonic Wine
Sanatogen Tonic Wine

Sanatogen is Britain’s most popular Tonic Wine. A quick online search shows us that Sanatogen tonic wine is still available in different varieties from various web sites. A UK shop sells it fortified with iron. Another shop sells it as an herbal root tonic.


In the US and elsewhere, we find Sanatogen High Protein Powder#
to be a very popular product, although not as well-known as similar products. The powder helps you build strength and energy

Sanatogen proves to be a far superior product for many. It is an excellent source of high quality protein called casein that is easily absorbed by the body is suitable for any age.

But you can use the powder to create your very own “tonic” by dissolving it in your choice of liquid. This allows you to “customize” your use to your liking.

Many people enjoy adding it to a nightly glass of wine to relax, which resembles the idea behind the original product. Body builders use it to assist in strength building safely and naturally. Students have said they use it to help them stay up and study with mental alertness and energy to stay awake.

From a 1914 Sanatogen powder ad:

1914 Sanatogen Powder Ad
1914 Santogen Powder Ad

When the nerves have been exhausted by business or anxieties, even pleasures seem but a new drain. Yes, even “rest” is often hard to get, for sleeplessness frequently adds its burdens to loss of appetite and the distresses of indigestion. To this crisis Sanatogen brings the common-sense help of a concentrated food-tonic containing the very elements that are actually being clamored for by the nerves.

The “lift” of Sanatogen powder good cheer to the cells of the system helps sanely and naturally the rebuilding of strength in the body. This has been the experience of many of the most active of the world’s famous men and women – as their grateful letters testify. And over 19,000 practicing physicians write, over their own signatures, words of praise which may well give you confidence in the Sanatogen power to restore.

Sanatogen powder is sold by good druggists everywhere in three sizes from $1.00.

Muscle Power Quiz

Use your brains to answer the quick questions on our muscle power quiz and discover the best ways to work out!

The Muscle Power Quiz Questions:

1) Which is the best exercise among the following? Man Taking the Muscle Power Quiz

a) Horse riding.
b) Walking.
c) Swimming.
d) Running.
e) Bowling.

2) Before you need to work out, you need to:

a) Drink water.
b) Warm up.
c) Consult a trainer.
d) Make up your mind.
e) Cool off.

3) You can afford to take a day off from your work out every week

a) True.
b) False.

4) Yoga does not  help to reduce weight

a) True.
b) False.

5) Breathing exercises strengthen the shoulder muscles

a) True.
b) False.

 


Muscle Power Quiz Answers:

1. c
2. b
3. a
4. a
5. b

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Treadmill Tips

Treadmill Tips

Your treadmill could very well be the most expensive fitness equipment investment you’ve made. Now you can benefit a very long time with that treadmill, especially if you care for it properly. And it really isn’t a very difficult task to do so.
Start by creating a regular maintenance schedule. Upkeep for any treadmill is basically two things: Periodic dusting and belt lubrication. Following are some tips to help you maintain your treadmill and prolong the life of your investment.

Treadmill Tips
Treadmill Tips

Keep it Clean and Dust Free

The number one cause of premature belt failure is dirt. That has been the case since the the first treadmill was sold in the fitness market! The number one way to avoid dust from ruining your treadmill is to adopt a cleaning routine of sorts.

Dusting between the belt once a week will ensure longevity of the machine.  The deck should remain dry and debris-free at all times. In addition, make sure the area where you place your treadmill is relatively dust-free to minimize dust from collecting between the belt and/or deck.

Apply the following cleaning procedure once a week or as needed:

  • Wipe down the display with a mild solution of non-Phosphate cleaner on a soft, damp cloth. Cloth should be damp, but not wet.
  • Wipe down handrails and traction strips with soft cotton cloth and mild soap and water. Again, cloth should be damp, not wet.
  • Vacuum the belt area between traction and frame.

For once a month cleaning:

  • Unplug treadmill. Let sit for 10 minutes. Take off motor cover and vacuum inside the motor area, being very careful not to touch the static- sensitive electronics.
  • Slide a clean towel under the tread belt and wipe the deck and under the belt. Rotate belt 180 degrees and repeat.
  • Apply lubrication under tread belt.
  • Check drive belt tension and adjust if necessary.
  • Check tread belt tension and tracking and adjust as necessary.

Adjust the Tread Belt ProperlyOn treadmill

The best treadmills are those that provide you with easy access to belt tracking.  But even the best treadmills with the most easily accessible belt tracking are susceptible to stretch slightly under initial use. That is why it is important that you adjust the tread belt every so often to keep down stretching.

Most manufacturers include an Allen wrench when you purchase your treadmill.  Use that to tighten both belt adjustment screws clockwise. If your manufacturer did not supply you with a wrench, use another of the right size.

A 1/4 turn clockwise should tighten the treadmill belt if it has loosened. The screws for belt adjustment are usually located at the rear of the treadmill.  Some belts do require looser running than others so don’t be surprised if your tread belt is a little loose even when you haven’t used it yet. Check your user guide just to be sure before making adjustments.

Moreover, be sure to keep the belt running at low speed of around 3 MPH while adjusting the belt tracking.  This is the ideal speed when making any adjustments with the screws.

Ensure Proper Alignment of the Belt

The tracking adjustments may also be used to properly align the belt of your treadmill. So, when adjusting your belt tracking, be sure not to turn either side more than 1/4 turn at a time. Belt tracking adjustments are almost always minor, so you do not want to overdo them.

Roller knocking occurs with improper belt tracking. This should be avoided at all times. If you hear a knocking noise when running your treadmill, that most often means you have a defective roller. However, there are instances where the noise results from the belt placing too much  force on the roller from side to side.  You will recognize the difference between the cases in that the knocking noise in the latter will be at a much slower rhythm than roller rotation.

One way to reduce the load on the belt is proper tracking . Not only that, it will also help guide the belt to ensure that the front and rear rollers are parallel. Just follow the manufacturer’s instructions on belt tracking to keep from becoming misaligned or over-stretching the belt. Word of caution: Be careful not to over-tighten the belt when adjusting alignment.

Treadmill Tips #1: Use Your Treadmill on a Level Floor

Is your treadmill making squeaking sounds? Before you decide to phone someone for help, check to see if your treadmill is placed on a non-level floor. Often the number one reason a treadmill “squeaks” is due to belt mis-tracking from being placed on a floor that isn’t level.

Most treadmills have level adjustments in rear supports. If your treadmill cannot be leveled with the floor, then level the treadmill with the floor instead!

Treadmill Tips #2: Power, Cord, Belt and Deck

It’s standard procedure with all electrical equipment to keep the power cord free and away from areas it could be stepped on. The same rules apply to treadmills. Also, always make sure the power cord is away from the incline mechanism on your treadmill.

For maintenance of the belt, you need to lubricate it every so often. When you do, try to avoid using silicone or oils, unless your manufacturer specifically recommends it. A clean, dry and dust free belt and bed is the ideal recipe for a long lasting treadmill.

Treadmill Tips #3: Ensure Low Friction Between Belt and Deck

You want low friction contact between the belt and deck. Damage to the motor is more likely if the friction between the two is high.  In addition, high friction belts will not coast when the power is off.  High friction belts can cause the motor to stall, which is a sure fire way to damage the motor. Also note, over-lubrication can lead to excessive amp draw with subsequent damage to the electronics, so be careful.

Treadmill Tips #4: Blown Fuses

If you discover a blown fuse on your treadmill, it is highly recommended you do not try to change it on your own. In this situation it is best to call a dealer for proper replacement.

Console Crash?

With all the new programming available on treadmills, console crashing is becoming more and more common.  If a display blanks out, locks up, or doesn’t show at all, the first thing to try is to unplug the treadmill from the outlet, wait a minute or two, then plug back in.  This process will reset the computer in the treadmill components, much like re-booting a regular computer does.

If crashes occur frequently, you may need to have it replaced. This would more likely be a sign of a failure of some sort. Contact a dealer or your manufacturer.

In Summary

You know that old adage, “An ounce of prevention is worth a pound of cure“. Well, that applies to treadmill, too! Care really is quite simple, overall.  It is a good idea to read your instruction booklet and get familiar with your treadmill – this will make care of it even easier.  You can get many, many years out of a treadmill with proper care and maintenance!

See also: Treadmills for Exercise, Working Out on Treadmills

A Brief History of Weight Lifting

Man lifting a stone in the history of weight lifting
History of Weight Lifting: Man lifting a stone.

A Brief History of Weight Lifting

The history of weight lifting dates back to the ancient period of prehistoric tribes, when the testing of manhood was done by weight lifting. They lifted heavy stones to show their power. Back then, it was a matter of prestige to ancient tribal kingdoms; however, it is not possible to find the exact date of the first weight lifting championship.

The documented history of weight lifting first began in Europe in the late 1880s with the first champion crowned in 1891. There were no other sub divisions so the crown went to the man able to lift the maximum weight. Weight lifting competition was clubbed as a part of athletics in 1896; however, weight lifting was excluded in the 1900 games. Again, the art of weight lifting was noticed in 1904, but the game was not included in Olympics. In 1920, weight lifting was again accepted as a game.

During those periods, the Olympics introduced weight lifting programs such as one and two handed lifts with no weight division. The rules  changed in 1932 and five sub divisions were established and formed three discipline for the competition viz. snatch, press and clean and jerk.

In the snatch, the weight lifter lifts the weight above the head in one fast, uninterrupted movement. In the second movement the weight is brought to the shoulders and after that weight is jerked above the head. In 1972, the press division was abolished and only the snatch and clean jerk where accepted as sports in the Olympics. In 2000, women were included in this powerful event in Sydney.

Weight lifting is a sport in which participants attempt to lift heavy weights on steel barbells. The execution is a combination of flexibility, power, concentration, will power, skills, discipline, athleticism, fitness, technique, physical and mental strength. As per the history of weight lifting, weight lifting is informally called  weight training – weight lifting trains the athlete for functional strength, utilizing the body’s major muscle groups.

Technique is the most important facet in lifting weights – without utilizing the proper method, weight lifters can hurt themselves before they receive the benefits. Therefore, it’s important to always keep focus on proper form when lifting weights – be it a stone or a steel barbell.

Weight lifting body builders
Weight lifting body builders

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Weight Lifting Youth

Weight Lifting Youth

Weight lifting youth practice as a sport to test strength and resistance. A method to improve size of the muscles. Weight lifting as a sport gives the body endurance and strength. Weight lifting youth may get a great jump start to healthy lifetime habits.

Weight Lifting Youth
Weight Lifting Youth

 

Weight lifting has now become common, even among kids. Many young boys and girls endeavor to become future weight lifting champions and some of them are just doing it for getting a toned body and to make them more attractive.

Youth can practice weight lifting – there is no such rule that weight lifting is only for adults. An old wives tale claims that kids should avoid lifting heavy weights because it can affect their growth. The wives tales says that kids who lift heavy weights tend to be shorter in height.

But this is not true. There are many kids practicing weight lifting who experience no physical deformity. The rumor of them becoming short in height has scared some parents to where they won’t allow their child to participate in weight lifting; however, take comfort as science has proven there is no bad effect on kids from weight lifting.

However, there are some things which should be noted when weight lifting youth hit the gym. Weight lifting for kids is a good option for exercise, but good lifting procedure and sensible workouts are very important to avoid injury.

What Weight Lifting Youth Should be Aware Of

Kids are very enthusiastic in everything they do, whatever it may be. The main problem with them is they loose interest quickly, so let’s look at some ways to keep it fun.

It’s essential for weight lifting youth to maintain proper form when they hit the gym. A small mistake can lead to an accident. With the necessary and correct instruction, weight lifting youth can practice an ideal sport for not only exercise but also to build confidence.

For weight lifting youth, start the off by getting the technique right, then proceed to strength gains. Once they have good technique, they won’t have trouble in the future with injuries.

Lifting Barbell Weight
Lifting Barbell Weights

If later on, they want to take their lifting further as a professional weight lifter, they’ll have already have a head start.

Remember, weight lifting exercises should be done with a trainer because kids can become too eager and careless which can lead to accidents that may result in permanent damage.

Weight lifting isn’t an easy sport, as it demands a lot of dedication; however, it can be a good sporting option for many youth.

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7 Reasons Muscles Stop Growing

7 Reasons Muscles Stop Growing

Does it appear that your muscles have stopped growing after a few months of training even though you are training very hard?

Why Muscles Stop Growing
Why Muscles Stop Growing

 

7 reasons muscles stop growing and how to get them to grow again.

  1. You are training too hard. Every time you train your muscles intensely, you are actually tearing down your muscle fibers. Your muscles need to recover from these damages. During the recovery period, the muscles also gain in strength. This is why it is so important to only train each muscle group once or at most twice a week.
  2. You are training too long. After 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells. Therefore, you can keep your workout intense but do not workout more than an hour each session.
  3. You are sleeping too little. You need to sleep well for good muscle growth. Your muscles repair grow when you sleep. So if possible, sleep more than 8 hours a day and watch those muscles grow fast!
  4. You are abusing alcohol. Alcohol is known to break down muscle mass. This is a common cause as to why muscles stop growing.
  5. You never change your workout routine. It’s a good idea to change your workout routine every 6 to 8 weeks. Your body can adapt to a routine and muscles stop growing.
  6. You do not progressively overload your muscles. You must try to increase your reps or weight every time you train a particular muscle group. Otherwise, your muscles are not being challenged to cause growth.
  7. You do not eat sufficient protein. If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you have 1 gram of protein per pound of your body weight equivalent. If enough protein is not consumed with your normal diet, you can supplement with protein shakes. A lack of protein can be a reason muscles stop growing.

There you are, the 7 reasons why your muscles stop growing even though you are training hard. These 7 reasons and fitness tips on how to overcome them will be sufficient for an average bodybuilding beginner.

Don’t Forget Recovery Nutrients

Fresh red plumsMany highly active exercisers do not take in enough recovery nutrients before, during or after training. This leaves the body over-trained, tired and susceptible to injury.

For an active adult, it is important to understand that your recovery nutrients are just as important as your workouts. As you age, your body becomes less effective at recovering from activity. However, you can significantly combat this natural process by consuming more quality nutrients like carbohydrates, protein, vitamins, minerals and antioxidants. When you have a tough workout, you need to put yourself into what is called positive nitrogen balance.

A positive nitrogen balance means that your body is using more protein for tissue repair and growth than it is losing due to hard training or activity. Inadequate protein consumption leaves your muscles starving for protein that is so important for muscle tissue repair, growth and maintenance. It is also important to get ample sleep and rest and to consume quality carbohydrates so your muscles will have the energy to fuel your high activity.

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Ways Alcohol Destroys Muscle Gain

Five Ways Alcohol Destroys Muscle Gain

Alcohol is far more harmful than most people think, and it’s very important that you understand how alcohol destroys muscle gain. This drug affects your progress both in and out of the gym.

Alcohol Destroys Muscle Gain
Alcohol Destroys Muscle Gain

 

Aspiring muscle-builders all over the world frequently ask, “does drinking really affect the muscle growth process?”

The answer: Yes, too much alcohol will almost definitely have a significant negative impact on muscle building results. Literally, alcohol destroys muscle gain.

Alcohol is far more harmful than most people realize. It is very important that you understand how this drug (yes, alcohol is a drug) will affect muscle building.  If you are serious about achieving an impressive physique you need to accept that alcohol destroys muscle gain.

5 Ways That Alcohol Destroys Muscle Gain.

  1. Alcohol negatively affects protein synthesis. Protein synthesis is the process where amino acids are joined together to form complete proteins. Excessive alcohol consumption slows this process down by up to 20 percent!  Since  muscle is made up of protein, you can see how this is a problem.
  2. Alcohol lowers testosterone levels and increases estrogen. Testosterone is the most important muscle building hormone in your body. One of the limiting factors that determines how much muscle a person can gain is their level of free-flowing testosterone.
  3. Alcohol causes dehydration. The kidneys must filter very large amounts of water in order to break down alcohol, and this can result in severe dehydration within the body. Water plays an absolutely crucial role in the muscle building process. This means that becoming even slightly dehydrated is a recipe for disaster. Your muscles are comprised of 70 percent water.
  4. Alcohol depletes the body of vitamins and minerals.   Alcohol consumption causes vitamins A, C, the B’s, calcium, zinc and phosphorus to be drained at rapid rates. Vitamins and minerals keep every single process in your body functioning properly, and many of these processes involve muscle growth and maintenance.
  5. Alcohol increases fat storage. With 7 empty calories per gram, alcohol can actually be quite fattening.

Alcohol is also a calorie-dense liquid.

It is important to have fun in life, but too much fun with alcohol can lead to problems. Yes, alcohol destroys muscle gain, and it wreaks havoc on your liver. If you are serious about achieving significant muscle building results, you may wish to monitor your intake of alcohol and make sure that you are consuming it in moderation. A few drinks here and there aren’t a problem, but if you find yourself drinking every weekend you can almost certainly kiss your muscle gains goodbye.

If you do decide to go out and party, make sure to drink plenty of water and to properly nourish yourself with vitamins and minerals. You should also eat a protein rich meal.  Keep your drinking nights infrequent. No more than once a month is recommended. Properly nourish yourself to lessen negative effects from alcohol.

As long as you monitor what you’re doing you can achieve an impressive physique and have a great social life at the same time!  If you are prone to over-indulge from time to time, check out Effects of a Hangover.

For holiday drinking, consider trying out some Festive Alcohol Free Drink Recipes.

Weight Training Misconceptions

Weight Training Misconceptions

Your body can broken be broken down into 6 different muscle groups.

  1. Chest
  2. Back
  3. Biceps
  4. Triceps
  5. Shoulders
  6. Legs
Weight Training Muscle Groups
Weight Training Muscle Groups

 

All muscle reacts pretty much the same to weight training. Therefore, the following misconceptions apply to all 6 main muscle groups.

1. The longer engage in weight training, the stronger you’ll get.
False. As we are working out, we are trying to slightly damage our muscle fibers by overloading them to the point of exhaustion. The healing process is when the muscle repairs and strengthens. You need to rest the muscle well in-between workouts for maximum build.

2. To lose weight you MUST eat less.
False. You want to focus your efforts on raising your metabolism. That is the master key to almost effortless weight loss. The faster your metabolism burns calories the easier it will be to lose weight. Weight training builds muscle that burns fat.

You do need to be sensible in your food choices. Watch the junk food, etc., but starving yourself for a time just to shed pounds only leads to a nasty pattern of weight-loss and re-gain.

3. Muscle weighs more than fat.
Well…yes and no. Muscle tissue is more dense than fat. If you lost five pounds of fat and gained five pounds of muscle the scale would not show a difference. But your pants sure would!

Fat does not actually turn into muscle. You simply replace fat with muscle. Fat must be burned. This is where weight training benefits weight loss.

Muscle lies underneath fat. As your muscles get stronger and firmer, they push out the fat. We then have larger muscles which “push out”. This sounds fine if you’re weight training to bulk up. Aren’t most of us looking to trim down? If you are looking to bulk up, you don’t want that outer layer of fat. You need to burn that fat off AND build the muscle. This is it’s so important to do aerobic exercise in addition to weight training.

So there you have it – three major misconceptions laid to rest. Spread the word!

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