WITNESS THE FITNESS BLOG

In order to keep your body toned and shaped, free weights such as dumbbells are very helpful. When it comes to choice, there are basically two categories available in the market to choose from. There are fixed and adjustable versions available for sale. The ones that are fixed, have a pre-defined weight that is not changeable, and on the other hand the adjustable ones have weights that can be changed depending on your workout needs. There are many advantages of going for the adjustable type instead of the fixed ones.Exercising with the adjustable models is simple and fun as they are safer to exercise with and are convenient in handling too.

At the beginning of a new year, people begin to think about news years resolutions with the most common one being 'to get fit.' It is understandable that we all have our imperfections and want to improve our appearance, although this can be seen as a chore. With January being the busiest time for fitness centres, everybody gets enthusiastic and forks out for a gym membership along with the full attire but the novelty soon wears off after a few weeks. Most gym memberships are contracted to a minimum of 12 months which makes me wonder if it would be more beneficial and cost-effective if we trained at home. Would we slack even more? Or would we enjoy training in the comfort of our own home without strangers watching us sweat? I've decided to weigh out the pros and cons of working out at home.

Receiving personal training or having your own fitness trainer may seem like a frivolity at the start, but it's certainly not so when you take the time to really understand what personal training is all about.

Personal Training: What Is It Really?

With personal training, you employ a professional fitness trainer to provide you with a workout program that's designed to suit your current physical condition, skills, fitness goals, and even your personality. It will also take into account any other personal preferences you may have in terms of men's fitness or women's fitness, whichever may apply in your situation.

Everyone loves the look of tight, washboard abs. However, getting them is hard work. You need to adhere to a healthy diet to keep your amount of belly fat low so that your well-developed abdominal muscles are visible. And, you need to develop an effective exercise regimen that really works your abdominals. Having a good abdominal machine can help. There are many good models out there, each with its own benefits and drawbacks.

The Ab Rocket is a wonderfully versatile machine. It allows you to work muscle groups in your lower, middle and upper abs. The machine also has a range of resistance settings. This allows you to gradually increase the intensity of your workouts as your abdominal muscles get stronger. Regular sit-ups can put unnecessary strain on your neck and back and result in lost energy and effort. The Ab Rocket exercise machine supports your entire body while focusing your effort on the abdominal muscles. It uses rolling cushions to relieve pressure on your back and neck, so you can build stronger abdominals more efficiently.

Recently, there’s been a great deal of focus on vigorous, high intensity exercise because of the health benefits it offers. Studies show that higher intensity workouts may be better for the heart and can lead to more weight loss than lower intensity exercise that’s carried out for long periods of time. What is vigorous exercise and how do you know when you’re working hard enough to get the benefits?

What is Vigorous Exercise?

There are two ways to determine whether you’re working out at a vigorous pace. One is to calculate your maximum heart rate by subtracting your age from 220. A vigorous workout is one where the heart rate stays between 85% and 95% of this value throughout the session.

The other way to determine whether an exercise is vigorous is to use the “talk” test. Moderate exercise is exercise at a pace where you’re still able to talk in complete sentences. Compare this to a vigorous workout where you’re only able to speak a few words because your lungs are working so hard to inhale and exhale air.

Both of these tests are pretty reliable for indicating how hard a person is working. When using heart rate as an indicator, it may be helpful to wear a heart rate monitor during exercise.

Is a Vigorous Workout Better?

There are some additional health benefits to doing a vigorous workout. Studies show that vigorous activity is more beneficial to the heart than moderate and low intensity exercise. It also burns more fat after the workout is complete - creating the so-called “afterburn effect”.  This means more calories can be burned in a shorter period of time which bodes well for people who don’t enjoy spending time at the gym.

What Are Some Vigorous Activities That Build Fitness?

Some examples of vigorous activities include running, jumping rope, plyometric drills, fast bicycling, swimming laps, and cross-country skiing. Keep in mind that not everyone is suited for vigorous training – especially people who have underlying medical conditions. It’s always important to get medical clearance before doing a vigorous workout.

Vigorous Workouts: The Bottom Line?

High intensity, vigorous activities can lead to rapid fitness gains, while benefiting the heart. Just be sure you’re cleared by your doctor before doing one.

References:

University of Maryland website. “Moderate-Intensity Exercise”.

Exercise balls, also called medicine balls or weighted balls, are a highly versatile fitness tool for people of all fitness levels.  Core exercises are particularly conducive to the addition of an exercise ball, and adding one can give your core the ingredient it needs to kick into high gear.  The concentrated weight of the ball shape puts the weight exactly where it needs to be, forcing you to primarily utilize the core muscles to complete the exercise movement. 

How to Get Started

For core exercises, invest in an exercise ball about the size of a basketball—preferably with no handles.  Once exercise balls came on to the fitness gear scene, innovation led to handles to make it easier to hold.  The only problem with making it easier to hold is exactly that.  If you are gripping handles, the muscles used to grip are stealing precious resistance from your core!  As you go through your core exercises, you end up with your arms doing more work than you want.  An exercise ball with no handles minimizes this, and ensures the focus of resistance where you want it to be.

Start with a ball anywhere from 5-10 pounds depending on current strength levels. Major sporting goods stores carry a selection of exercise balls in their fitness section, and it is a good idea to swing by and test out the various weights.  Because the weight is in the form of a ball, it can feel slightly different than you expect.

Top Exercises to Strengthen You Core Using an Exercise Ball

Start by just standing and holding your new exercise ball.  Literally just standing and holding it will activate your core muscles as your body attempts to balance the new weight.  Once you are comfortable with the exercise ball, its time to strengthen your core with these proven exercises:

Twisters

Stand holding the exercise ball with two hands directly in front of your chest. The closer the exercise ball is to your chest during all exercises, the more effective they will be.  Keeping a stable base with your feet, twist from your core aiming for a 90 degree rotation of your upper body.  Do not reach with your arms, think of the exercise ball as an addition to your body weight.  Twist the opposite way; do not stop at center, aiming for a 90 degree rotation in the other direction.  Keep twisting for 20 total repetitions.  If you have an exercise buddy, have them put up their hands as guides to tap with the exercise ball.

Classic Crunches

Give your classic crunches some punch by adding an exercise ball.  Here, you can lie on an exercise mat, knees bent so that your feet are flat on the ground.  Hold the exercise ball in your hands and outstretch your arms towards the ceiling.  Lift your shoulders and upper back off the ground as you reach the ball directly up to the ceiling.  Return to the ground, and then repeat for a total of 10-15 repetitions. 

Sit-Ups

Take the same position as the classic crunch, but position your toes against a wall.  Holding the exercise ball close to your chest, use your core to sit all the way up.  At the top, extend your arms to tap the wall.  Bring the ball back to your chest and return to the starting position.  Repeat for a total of 10-15 repetitions.

Adding and exercise ball to your core strengthening routine will provide immense benefits.  Start with these effective exercises to see, and feel, results fast.

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Author David Spark is a personal trainer based in Newcastle UK, described by his clients as 'Simply Awesome'.

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