ACE Examination

Its been so long since I’ve put a post on this blog… and I don’t blame anyone…I’ve just been very lazy…Have been doin a lot of thinking about fitness lately and I want to get myself educated in this field… just being passionate about fitness will not make me a professional… I planning to give the ACE examination… (American Council on Exercise) (www.acefitness.org) it is quite a difficult examination so I wanna start preparing right now it self…will probably give the exam in the yr 2010..So even if in the near future I don’t enter the fitness profession, at least I can help myself and will not have to entirely depend on the trainers in the gym for advice…

Strength training Exercises

Strength training workouts basically help in building up your strength and muscle in your body. It helps in targeting specific areas of the body, or muscle groups as we may call it. For Eg: biceps, triceps, hamstrings, shoulders etc. For beginners it is better to start off with a full body workout where u have two exercise per muscle group. Start off slow so that your body will get used to it gradually.
Those who don’t want to join the gym could invest in a few dumbbells, barbells, an exercise mat, a fit ball, a stretch band and a bench. This will make the workout a lot more interesting. In case you find these things too expensive, for your dumbbells you can use your old coke bottles(filled with water).

Key Pointers to be kept in mind before start strength training:
Ø Always start off with ten minutes of cardio and stretches. This will help your body to warm up. Even a set of exercise can be done with lighter weights.

Ø The most important part of weight training is to get the position of the exercise right. If the position is wrong then the effect will not be on the desired area.

Ø Let the momentum of your exercise be slow. If you are swinging while performing the exercise, then probably you are lifting weights that are too heavy.

Ø While exercising don’t hold your breath, see to it that your breathing is normal. Also,that you have a full range of motion * throughout the movement.

*Definition: Range of motion means the most distance you can achieve between the flexed position of a joint and the extended position of a joint. For example, in a bicep curl, full range of motion would begin with the arm straight and end when the weight comes close to the shoulder, elbow bent. You can often improve limited range of motion with flexibility exercises if you have chronically tight muscles.

Full Body workout:
Back:

Bent over rows

Description: - Begin with barbell on floor in front.- Stand with knees slightly bent and feet about hip distance apart.- Bend forward at hips, keeping low back straight.- Lift barbell up to abdomen.- Lower and repeat.

One arm Rows

Description: -

Begin in position shown.

Right leg bent, toes forward, right arm on right thigh,

left leg straight and extended back,

toes pointed to left.

Keep back straight, parallel to floor,

with shoulders squared.-

Begin with weight on floor.-

Raise it up to abdomen,

keeping elbow close to side.-

Lower and repeat.

Biceps:

Bicep Curls
Description: - Begin with arms at side, sit or stand, elbow straight, palms up, dumbbells or barbell in hand.- Bend elbows upward.- Return to starting position.

Bicep Hammer Curls
Description: - Stand with feet hip distance apart.- Begin with weights in hands, palms inward.- Bend elbow of one arm, bringing weight up and out slightly to outside of shoulder. Keep palms inward.- Lower while raising other weight in same manner

Chest:

Bench Press Description: - Lie on bench press bench.- Grasp barbell bar or dumbbells, hands shoulder distance or slightly more apart.- Lift weight off of support.- Lower weight to chest.- Push weight up.- Repeat and place bar back on support when finished.

Dumbbell Pullover
Description:- Lay on back holding weight straight overhead.- Keep elbows straight.- Lower weight until it almost touches floor and return to start position.

Shoulders:

Shoulder Press Description: - Stand on both legs holding weights in hands, palms inward.- Bend both elbows and turn palms upward.- Continue by lifting weights overhead and straightening elbows.- Lower by reversing motion and repeat.
*Can be done by raising one arm at a time, then alternating.

Lateral Raises Description: - Hold weights in hands.- Begin with arms at side elbows straight.- Lift arms out to side, up to shoulder level.- Keep elbows straight or slightly bent.- Return to start position and repeat.

Triceps:

Tricep French Press
Description:- Stand/sit with barbell/dumbbell in hands overhead.- Bend elbows, lowering bar/ dumbbell behind head.- Straighten elbows.- Lower and repeat.

Tricep Kickbacks

Description: Kneel comfortably on a bench with the same leg that you hold the weight with. Now with your back straight and your head looking straight ahead start with the weight at a ninety degree angle (as shown). Extend the weight keeping your elbow completely stationary.

Squats:

Description:

1. In correct posture, stand with your legs spaced shoulder width apart. Your focus should be on splitting the weight between your hip line and knee line.

2. Keep your abdominal muscles tight, knees bent and chest up.

3. Under control, push your hips back ( like your sitting in a chair) and squat directly down.

4. Stop where your feel comfortable (try not to let your back come forward) and stand the weight directly back up.

5. Under control, stop just before your knees are straight and reverse the motion back down.

**Can be done with barbell, dumbbells or even just free squats.

Lunges:

Description:

1. In correct posture, stand with one leg forward and one leg back. Your focus should be on splitting your weight evenly between your legs.

2. Keep your abdominal muscles tight, knees bent and chest up.

3. Under control, slightly move your hips back ( like you are sitting down in a chair) and squat directly down.

4. Stop where your feel comfortable (try not to let your back come forward) and push your weight directly back up.

5. Stop just before your knees are straight and reverse the motion back down.

Well hope u enjoy doing the full body workout. This workout can also be done if you are resuming your exercise after a long time.

Lets get it started !!!

Well now that we have gone through as to what needs to be done before you start working out…Lets get to the main part as to how it has to be done… Whenever you are gonna start an exercise routine after a stagnation period or if you have never worked out before, please start at a slow pace. You might feel that you are strong enough to go for a jog for an hour on your first day but your body might not be able to keep up to it.

** Before you begin with any kind of exercise, please do enough stretches. Coz your body needs to know that you are getting into the mode of exercise. This also helps your body to loosen up a little. Stretches have to be done before and after your workout.

For those who cannot afford the gym or just don’t like going to one…

1) Start with speed walking-20mins..You can increase the time after a week, and then it can come upto 45-60mins a day..

2) Those who do have a good fitness level can also go for jogging as it’s a good cardiovascular exercise. But remember to jog only on sand, mud or grass. Running on tar roads can cause many injuries to your back, knee and ankle.

3) To make your routine more interesting take up something that you enjoy doing, like swimming, tennis, badminton or even fun things like rock climbing,wall climing, trekking.. That will add more flavour and it won’t get boring. Another way to keep your exercise going, is to have a partner.. It helps when you are accountable to someone..and you have the added advantage of companionship:)

4) One of the most important things that go with exercise is your food intake. A lot of people have this wrong idea that as long as I exercise I can get away with eating right about everything. I am not saying that you gotta starve yourselves by surviving only on salads.. Will never recommend that. You have to get into living a healthy lifestyle. Will talk in detail about food intake in another post.

This is for those who would like to workout in the gym…

1) You have a lot of options too when you are working out in the gym.Cardio, weight training, group classes (like yoga, pilates, dance class, aerobics etc.) You can divide your days into cardio workouts and weight training workouts. Try not to mix these two.(3 days cardio, 3 days weight training)

2) On cardio days start with a warm up of 5-10 mins either on the treadmill/cycle/cross trainer. Stretch your body well after the warm up and then you can begin your workout.

3) The same principle applies to those who are going to be working out in the gym, start off with 20 mins and then progress to an hr’s workout gradually. 20 mins each can be given to the treadmill, cross trainer, and the cycle. Try as much not to have a long break between switching on from one machine to another. (If your gym has a variety of cardio machines, the time then can be equally divided).

4) Start with a 10min warm up. Weight training days can be segregated to upper body and lower body. Upper body can be further divided into 2-3 muscle groups like, back and biceps and chest-shoulder- triceps. You can also focus on one muscle group at a time.

5) Workout for your abs can be done on 3 days too. Do it after your back workout or cardio days. No hard and fast rules as such, just do it on the days that are convenient for you. It helps in strengthening your core muscles.

Hope this has thrown some light on how to begin your exercise routine. Will get into the details of it in my coming posts.. Till then live well and stay fit :)

Getting geared up!!

Well in my previous post we saw the importance of exercise. Here I am going to give you an idea as to how to go about the whole thing. Now before you get all enthusiastic about working out, there are certain important aspects to be kept in mind

1) Get a general check up done from your family physician, so that u can be rest assured that you are in a condition to exercise.

2) Those that have been diagnosed with heart problems, pregnancy, high blood pressures, previous injuries, special care has to be taken. It would be advisable to join a health club/gym and be under the guidance of trained professionals.

3) If you have been sedentary for over a year then the exercise procedure should begin slowly. A sudden spurt of high intense physical activity can cause injuries.

Some of you might say that you don’t have any medical problems, but its better to be on the safer side and to get a health check done before starting the exercise routine.

The attire:

Many a times I have seen people go out for a jog or even walking with the wrong kind of shoes… It is very important to have the right kind of clothing and accessories before you start working out.

Clothes:

Please wear comfortable clothes when you are exercising. A pair of shorts and a T-shirt should do fine if you are going out for a jog or walk. The same could apply for those using the gym.The conservative kind can stick to track pants. Try not to use synthetic clothes while working out as they don’t absorb sweat. In out door activities protect yourselves with a hat, wear light coloured clothes, a good pair of glares and loads of sunscreen.


Shoes:

A visit to a sports shoe shop will give you an idea as to what kind of shoes will be your requirement. They have a range from running shoes to walking shoes and many more. Please do invest in a good pair knowing that it’s better to pay a little extra, than later pay the medical bills for the injuries caused by cheap ones.


Protection Accessories:

There are a lot of accessories to protect your knee, ankle, wrists etc in case you’ve had previous injuries. The orthopedic could advise you as to which brand and pattern needs to be used.

Well keeping all the above points in mind we can go ahead in the exercise part…Hey wait a minute I’m not gonna write everything in one post. So if you keen on reading more you’ll have to wait for my next post…Till then chow!!

My first post on fitness!!!

Well here i am with another blog just dedicated to fitness...this blog will have articles related only to fitness, well being, exercise, diets and all that it takes to be healthy and fit...working out has been one of my passions for quite some time now and i wish to share it with everyone...so here it is my first post on fitness:

The Importance of exercise.

Any kind of Physical Activity has its own benefits. Be it walking, cycling, jogging, swimming or even working out in a gym. Many people give the excuse that they are really busy and have no time for exercise. But what i believe is that if u really have the desire to be healthy you will remove time..I don't think one hour a day is too much to ask for working out...so here are the benefits of exercising:

1) Energy Boost: One of the primary advantages of exercising is that it boosts ur energy level. This is because regular workouts makes the body burn calories more efficiently.

2)Increases Metabolism: Any kind of physical activity increases your metabolic rate. If your workouts consist of muscle building exercises(that is weight training) that itself is a contributing factor to higher metabolism.

**Metabolism-The chemical processes occurring within a living cell or organism that are necessary for the maintenance of life. In metabolism some substances are broken down to yield energy for vital processes while other substances, necessary for life, are synthesized.

3)Improves Immunity: Regular exercise also improves your immunity and your chances of fallin ill reduces. But one has to keep in mind that too much of anythin aint good. So over exercising can do exactly the opposite.

4) Feeling Of Well Being: This is something that i can say from personal experience, that u are in a better state of mind with regular exercises. It does help control mood swings and even to some extent depression..

5)Reduces Stress: This is for all those people who have absolutely hectic schedules. Exercise helps in reducing stress to quite an extent. Thus all the energy can be used in a productive way.

There are a lot more benefits to working out that i can list out to you,but for today lets keep it to just 5. Coz i feel more than reading u will experience the advantages of working out only after u start exercising...Till the next post stay fit...