Archive for the ‘Exercises’ Category

Your OTC Miracle Drug

Fitness From the Pro and scientists have discovered new benefits from aspirin, they’re also finding surprising ways that another common drug—caffeine—can give us a boost in the health department. Here’s a taste.

Exercise easier. New research suggests that caffeine inhibits spinal nerves that transmit pain messages to the brain. Now, in plain English: You can beat the muscle burn you typically feel during workouts with a cup or two of coffee beforehand. (Just check with your doctor if you have any complicating health concerns—like high blood pressure.)

Relieve minor aches and pains. Even when you’re not exercising, caffeine can act as a mild pain-reliever. That’s why it’s listed as an ingredient in many OTC pain-relief medications.

Head off a headache. Taking caffeine and ibuprofen relieves headaches more effectively than taking ibuprofen alone. The amount of caffeine in two cups of coffee seems to do the trick.

Rev your metabolism. Caffeine stimulates the nervous system, which helps you burn calories even when you’re not doing much of anything active.

Soothe a hangover. If you grab for a cup of coffee after a night of a little too much wine, your instinct is right. Caffeine constricts blood vessels, which can help relieve that headache and morning-after feeling.

Recharge your day. To beat an energy dip in the afternoon, try sipping 2 ounces of coffee e
very hour from 10 AM until 2 PM. Even that small amount will get you through.

Stop an asthma attack. If you’re caught without your medication, have some espresso. The caffeine in a shot or two may open narrowed bronchial tubes.

Save your memory. The research is preliminary, but there’s some evidence that coffee may reduce the risk of Alzheimer’s disease. Older women who drank three cups or more per day were 70% less likely to have forgetfulness than those who drank a cup or less.

But before you go straight to the coffeemaker to chug, keep in mind that caffeine is a drug. Too much will make your life feel even more stressful. It will also disrupt sleep, which can bring on a world of health problems. So keep caffeine to a level you can handle without any nasty side effects. And if specialty coffees are your addiction, you should know that the typical fancy latte contains 210 calories and 11 grams of fat. Drink that every day instead of plain, and you’ll be getting an extra 73,000 calories (or the equivalent of 21 pounds) per year!

Source: VocalPoint

Weight Training No Comments

Fitness From the Pro recognizes the importance of push-ups.  It is a  great shaping exercise for your shoulders and arms.  The push-up exercise  works the chest effectively and engages many muscle groups simultaneously including; arms, abdominals, back, butt and legs.  Like the squats, push-ups can also be referred to as a full body exercise. ” Researchers who study biomechanics  say push-ups are an effective way to strengthen your upper body”.  As an exercise for physical fitness, push-ups don’t require any equipment and can be done anywhere.  To alleviate any wrist issues, try to put most of your weight on the palms, or hold on to a light pair of dumbbells placed on the floor.  

Start with 10 reps, three times a week.  Do as many basic push-ups as you can, then if necessary, switch to your knees.  Try to add a basic p/u each time.  Work your way up to three sets, three times per week.  Once you have reached that goal, try the following variations to be target specific.

• Triceps-  Place arms directly under your shoulders, as you lower your body, the elbows should graze your ribs on the side.  Make sure your elbows don’t flare out to the side.  This a more advanced exercise.  So start on your knees till your triceps get stronger.
• Butt- In a basic push-up form, at the top,  lift right leg off floor six inches;  keep it straight.  Do your 10 reps,  switch legs.
• Abs. Do one push-up in basic form then lift right knee to left elbow and return to start.  Lift left knee to right elbow.  Return to start to complete one rep.

Finally,  Fitness From the Pro would like to introduce the Plank or the Hover.  I am going to refer to this exercise as the Plank.  This too, is another full body exercise that can be done anywhere without equipment.  There are several ways the plank can be executed.

• Place your elbows on the floor, directly underneath your shoulders.  The advanced version would be to place hands on the floor, wrists directly underneath shoulders.
• The easier option is to place your knees on the floor keeping your feet up.  The advanced version of this exercise is extending the body and staying on your toes.
• Pull the abdominal muscles/your belly button into your spine.
• Don’t push the butt up in the air keep it level.  Your body should be long, lean and strong.
• Hold this position and BREATHE!!  Start off holding for :15 seconds, then gradually increase your time, so eventually your can hold for a full minute.
• As you get stronger, you can extend one leg and keep it lifted from :15-:30 seconds.  Repeat with other leg.

Fitness From the Pro hopes you can incorporate either/or exercises into your routine!

Source:  Susan Kalnas,  AOL Health

Exercises 3 Comments

Fitness From the Pro would like to explore the Aqua arena in fitness.  There are many who think that they “can’t get their heart rate up” when in the water. “Unless you are doing laps it is not a worthwhile cardio workout”.  I’m here to tell you that it’s just NOT so!

First of all, when you get in the water, your heart rate automatically drops 10-12 beats per minute (bpm).  As a result of a lower heart rate, you will have to work harder in the water.  There are variables involved for the heart rate like, water temperature, depth of the water and humidity in the air.  It’s a good idea to use a heart rate monitor.

A quick way to find your maximum heart rate is to take your age and subtract it from 220, then  you will have an estimated max heart rate.  Example:  220- (age) 40=180 (bpm). Whenever you exercise whether on land or in the water, you don’t want to go past that 180 bpm if you are 40 years old.  You will then go into an anaerobic energy system and won’t be burning fat and could even burn muscle.  Not a place you want your body to be.

Fitness From the Pro reports that AQUA Aerobics can help with your land workouts as well.  For example,  when you jog in the water up and down the pool, there is the resistance of the water.  It will take more energy  (burning more calories) to push through the water.  After several sessions you will be surprised at how much your stamina has improved on land.

Fitness From the Pro understands there are many different Aqua Instructors out there.  Find one who is going to challenge your fitness level.  An instructor should change speed, motion, direction and equipment so no 2 routines are the same.  As a rule of thumb, Aqua Aerobics classes after work or late afternoon,  have a little more intensity than the morning classes.

One final thought, not to be taken lightly, is that water exercises are very joint friendly.  Especially if you indulge in deep water exercises.  That thought is for another day and time.  Keep in mind Aqua aerobics is for EVERYONE!!  Give it a try.

Fitness From the Pro appreciates you viewing and take look around the site for anything fitness!!

Timex T5G971 Unisex Sports Personal Heart Rate Monitor Watch“>

Exercises 3 Comments