Very basic pilates exercises for beginners

April 23, 2012 by  
Filed under Pilates

Physically active individuals willing to try pilates for the first time are excited to do the routines they have watched on TV shows or public advertisements. However, like any type of fitness program, some things are required that would help in doing the routines. It is necessary to wear comfortable and light clothing so you can easily move during the exercise. Purchase a good pilates mat that?s at least ? inch thick since it would serve as your cushion against the floor. Select a quiet place where you can do pilates exercise for beginners that would enable you to focus on to the routines. As soon as you have the equipment and selected a good location, try performing the pilates exercise for beginners: Warm Up ? Almost all exercises begins with a proper warm-up. Stretching is one way to warm up your body or jogging. In the case of pilates exercise for beginners, you can start the warm up by lying on your back. The most essential thing that you have to learn is the neutral position which is a must for all pilates exercise for beginners. The neutral position begins by raising your knees with hip width apart and holding for a few seconds. Then, you slowly bring down your back on the floor.

The Hundred This is the most fundamental pilates mat work that every beginner must do. The purpose of this exercise is to wake up the body and warm it up for complicated routines later. Just lie on your back and bring your knees to your chest. Remember to curl your head and shoulders as you lift them up from the mat. Then, try to reach your legs which are bended at 90 degrees. The arms should move upward and downward while breathing for five counts. Continue repeating for ten breaths. Perform ten times.

The Roll Up - First, lie down on your back. Raise your arms to the ceiling and slowly go all the way up. Always curl your head and shoulders as you roll your way up bringing your head towards your knees.Then, slowly roll back to your original position and lie down with your arms reaching out.

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The Right Time to Perform Beginner cardio workout

April 17, 2012 by  
Filed under Cardio Workout

Indeed, a beginner cardio workout maybe yoru stepping stone to shedding extra pounds;however, there are many people who mindlessly do routine cardio exercises that would not provide much benefit. A large percentage of people who on a cardio machine work tirelessly everyday only to realize they didn't lose as expected. Everyone is enthusiastic about beginner cardio workout but they forget to consider the right approach and timing in doing it. There are two basic premises for a beginner cardio workout:

1. If you have tried almost all types of beginner cardio workout that failed, then early morning cardio can be the missing link. Failing to do so would result to lost effort at the gym.

Remember,timing is an important element to lose weight fast.People don't succeed because they are not aware.

2. Do short but, very high intensity beginner cardio workout rather than long, slow pace exercise routines to be more effective. The low intensity cardio workout is only good while it is being done while the high intensity beginner cardio workout burns more fat afterwards.

So what is the biggest advantage of doing the beginner cardio workout in the morning?

The explanation for this is that your body just came from a long fasting period while you were sleeping;hence, your glycogen level is really low which is the best time for an exercise. When you do cardio training as soon as you wake up, you burn all the glycogen stores you have using only little effort from a simple cardio workout which is why this method is efficient.

Because of the low glycogen levels, it is easier to burn more fat and lose weight than any other time of the day which is really more sensible to practice.

Several studies have proven that doing cardio in the morning results to more fat loss so more people do their workout as soon as they wake up. Individuals who perform beginner cardio workout before breakfast will not only shed excess pounds but feel much livelier and better for the whole day. Indeed, this something worth trying for a change.

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Influencing Your Bench Press Exercises With Bench Press Weights

April 13, 2012 by  
Filed under Bench Press

Mostly, bench press is a workout intended to strengthen the pectoralis, triceps and deltoids. These bench press equipments have several other weights to take priority of . Before you begin in any bench press weights, you would be able to know the different bench press weights. Injury would be possible if you are not very careful. Before you decide on any work out, you have to know what you're doing .

It takes a lot of work and time to carry on with your bench press weights effectively . You need to be willing to do the work . Approaches on the grip of bench press weights differ . Outer chest and shoulders benefit best from the wide grip . By then, the close grip works for the inner chest and triceps. For you to feel its effect, take slow measures when taking on weights . Barbell and dumbbells work for slow-paced movements .

Having a fast pattern on bench press weights makes the form lost and will provide you of negative repetitions as well . Lowering of the weight is known as the negative part of the rep and your focus needs to be on the full repetition and not just pushing the weight up .

Basically, you have flat, decline and incline as the three bench positions. In this way you will hit the chest at different angles . When you bench press weights, it?s possible for you to gain, lose or maintain a muscle . Factors that affect the outcome are the repetitions, sets and weight. Frequent bench press weight workouts at the beginner level often ends up with over-training and muscle exhaustion .

At this stage, you may want to stimulate your muscle with ten to twelve repetitions without completely exhausting the muscles . Once this has been no longer effective, you can revise the workout by adding one weight gradually one day at a time on your weight training schedule.

The time will come where it will be easy for you to lift the previous weights once you have adapted the increase gradually. Within the course of your training, you can add a few more weights on your training schedule . A lot of people may disagree with this and stay on a 5-day a week schedule but this has been tested by Eastern European Lifters who dominated the scene for decades .

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