Exercise Tips - Physical Education - Fitness
Though a lot of people know the importance
there are still too many people who do
not understand the importance of exercising regularly. Physical
inactivity served as the leading risk factor for
at every age from the early 30s to late 80s. And you have to
fully understand that Food and Nutrition
is the key to losing weight
. So do not
rely on exercise alone. What you put in your mouth is the single most
Good For The Heart Is Good For The Brain. Life's Simple 7
is a general state of health and well-being and, more specifically, the
ability to perform aspects of sports, occupations and daily activities.
Physical fitness is generally achieved through proper nutrition,
moderate-vigorous physical exercise, and sufficient
Warm Up First
is any bodily activity that enhances or maintains physical fitness and
overall health and wellness. It is performed for various reasons,
including increasing growth and development, preventing aging
, honing athletic
skills, weight loss or maintenance, and also enjoyment. Frequent and
regular physical exercise boosts the immune system and helps prevent
"diseases of affluence" such as cardiovascular disease, type 2 diabetes,
and obesity. It may also help prevent stress and depression, increase
quality of sleep and act as a non-pharmaceutical sleep aid to treat
diseases such as insomnia, help promote or maintain positive self-esteem,
improve mental health
, maintain steady digestion and treat constipation
and gas, regulate fertility health, and augment an individual's sex appeal
or body image, which has been found to be linked with higher levels of
Exercise is a great way to maintain your
, and it's
also a great way to measure
strength and endurance.
is the physiology of
physical exercise. It is the study of the acute responses and chronic
adaptations to a wide range of exercise conditions. Exercise physiologists
study the effect of exercise on pathology, and the mechanisms by which
exercise can reduce or reverse disease progression.
Personal Trainer CertificationKinesiology
Physical Fitness Test
is a process
whereby the heart
are trained to pump blood more efficiently,
allowing more oxygen to be delivered to muscles and organs.
conditioning is the use of continuous, rhythmic movement of large muscle
groups to strengthen the heart and lungs (cardiovascular system). An
improvement in aerobic conditioning occurs when an athlete exposes
themselves to an increase in oxygen uptake and metabolism. But to keep
this level of Aerobic conditioning the athlete must keep or progressively
increase their training to increase their aerobic conditioning. Aerobic
condition is usually achieved through cardiovascular exercise such as
running, swimming, aerobics, etc. A stronger heart does not pump more
blood by beating faster but by beating more efficiently. Trained endurance
athletes can have resting heart rates as low as the reported 28 beats per
minute in people such as Miguel Indurain or 32 beats per minute of Lance
Armstrong, both of whom were professional cyclists at the highest level.
refers to the
ability of the circulatory and respiratory systems to supply oxygen to
skeletal muscles during sustained physical activity. Regular exercise
makes these systems more efficient by enlarging the heart muscle, enabling
more blood to be pumped with each stroke, and increasing the number of
small arteries in trained skeletal muscles, which supply more blood to
working muscles. Exercise improves the respiratory system by increasing
the amount of oxygen that is inhaled and distributed to body tissue. A
2005 Cochrane review demonstrated that physical activity interventions are
effective for increasing cardiovascular fitness. There are many benefits
of cardiorespiratory fitness. It can reduce the risk of heart disease,
lung cancer, type 2 diabetes, stroke, and other diseases.
Cardiorespiratory fitness helps improve lung and heart condition, and
increases feelings of wellbeing. The American College of Sports Medicine
recommends aerobic exercise 3–5 times per week for 30–60 minutes per
session, at a moderate intensity, that maintains the heart rate between
65–85% of the maximum heart rate.
Heart Rate Monitors
Sports and Health in America
is the act of
rehearsing a behavior
over and over, or
engaging in an activity again and again, for the purpose of improving or
mastering it, as in the phrase "practice makes perfect". Sports teams
practice to prepare for actual games. Playing a musical instrument well
takes a lot of practice. Sessions scheduled for the purpose of rehearsing
and performance improvement are called practices. They are engaged in by
sports teams, bands, individuals, etc..
Sports Safety and Healing
PE 4 Life Research
Nat. Physical Activity Plan
Physical Activity Guidelines
Sport and Physical Education
Physical Fitness Schools
The 4-Hour Body
Time Under Tension
American Council on Exercise
Fitness Exercise Tips
Exercising & Training Tips
Fitness & Exercise Tips
Steady Health Exercise Tips
Support Real Teachers
is a piece of playground equipment made of many pieces of material, such
as metal pipe or rope, on which children can climb, swing hang by feet or
legs, and explore physical abilities and limitations.
Playgrounds that Educate
Think Scape Park
Build a Play Ground
Funding for Playgrounds
Photos of Playgrounds
is a range of voluntary intrinsically motivated activities normally
recreational pleasure and enjoyment.Importance of Outdoor
discusses the importance of the play element of culture and society.
National Institute for Play
is when students have a mid
morning snack and play (activity) before having lunch after a few more
lessons for a daily period, typically ten to thirty minutes, in elementary
school where students are allowed to leave the school's interior to enter
its adjacent outdoor playground, where they can play on recreational
equipment, such as seesaws and swing sets, or engage in activities such as
basketball, dodgeball, or four square. Many middle schools also offer a
recess to provide students with a sufficient opportunity to consume quick
snacks, communicate with their peers, visit the restroom, study, and
various other activities.
Recess Before Lunch
Less Homework more Play
Outdoor Exercise Equipment
How to do a
(youtube) Hand, hand, foot, foot.
There are over 38
million Americans with severe physical disabilities.
Dangers of Sitting for Long Periods of
Too much sitting, too little exercise may
accelerate biological aging
Health Risks from Sitting too Long
Dangers of Sitting for a Long Time
is a type of lifestyle with no or
irregular physical activity.
on the buttocks in contact with the ground or a
horizontal object such as a chair seat. The torso is more or less upright.
Sitting for much of the day may pose significant health risks, and people
who sit regularly for prolonged periods have higher mortality rates than
those who do not.
caused by direct pressure on a
Symptoms include pain, tingling, numbness and muscle weakness.
or thrombus, is the final product of the
in hemostasis. There are two components to a thrombus: aggregated
platelets and red blood cells that form a plug, and a mesh of cross-linked
fibrin protein. The substance making up a thrombus is sometimes called
cruor. A thrombus is a healthy response to injury intended to prevent
bleeding, but can be harmful in thrombosis, when clots obstruct blood flow
through healthy blood vessels. Mural thrombi are thrombi that adhere to
the wall of a blood vessel. They occur in large vessels such as the heart
and aorta, and can restrict blood flow but usually do not block it
entirely. They appear grey-red with alternating light and dark lines
(known as lines of Zahn) which represent bands of fibrin (lighter) with
entrapped white blood cells and red blood cells (darker).
Blood clots can sometimes form in your legs during air travel
you are immobile for long periods of time, often sitting in cramped spaces
with little leg room. While commonly referred to as "economy class
syndrome," the clinical term for this type of blood clot is
deep vein thrombosis
(DVT). The longer the flight, the more at risk
you are for developing a clot. Flights lasting 8-10 hours or longer pose
the greatest risk.
Darma: Sit smart for a healthy body and mind
Two hours of sitting
cancels out the benefits of 20 minutes of exercise when it came to
cardio-respiratory fitness. Watching for more than three hours a day was
linked with an increased risk of death in all but the most active people.
The death rate was significantly higher in people who
hours or more a day.
HOVR - Unconsciously Burn More Calories at Work
Sedentary Lifestyle may Impair Academic Performance in Boys
Lack of Healthy Food and Nutrition also
Impairs LearningBrain Food
Inversion Therapy or Hanging Upside Down Help Back Pain?
Hanging upside down using an inversion table reverse the effects of
. What's the difference between being in
shape and being out of shape?
Studies have found that simply
interrupting your sitting time with short breaks of
movement—just standing or walking slowly—has beneficial effects.
One minute and 40 seconds of walking every 30 minutes for a
nine-hour sitting period, as well as two-minute bouts of
light-intensity treadmill walking every 20 minutes throughout a
five-hour sitting period. Just a few hours of sitting suppresses
a gene that helps keep your cardiovascular system healthy by
controlling inflammation and blood clotting.
Individuals with low levels of physical
activity are at risk for high levels of
describes a condition where the force exerted by
is less than would be expected, when a person feels more
effort than normal is required to exert a given amount of force.
is defined as a decrease in the mass of the muscle; it can be a partial or
complete wasting away
and is most commonly experienced when persons suffer temporary disabling
circumstances such as being restricted in movement and/or confined to bed
as when hospitalized. When a muscle atrophies, this leads to muscle
weakness, since the ability to exert force is related to mass. Modern
medicine's understanding of the quick onset of muscle atrophy is a major
factor behind the practice of getting hospitalized patients out of bed
and moving about as active as possible as soon as is feasible, despite
sutures, wounds, broken bones and pain.
Physical Benefits and Mental Benefits
Exercise can improve your
, and improve your
of exercise are well documented. Exercise enhances
both the birth rate and the survival of new hippocampal brain
cells. Exercise encourages new hippocampal cells to grow as well
as the long-term growth of hippocampal cells by immediately
increasing levels of a key growth factor in the hippocampus
Brain Derived Neurotrophic Factor
(BDNF). Exercise also
increases levels of key neurotransmitters, including
and endorphins, that are
often depleted by
Benefits of Exercise on The
Brain and Memory Performance
Other Benefits from exercising:
Improved cardiorespiratory and muscular fitness
Improved bone health
Improved cardiovascular and metabolic health biomarkers
Lower risk of early death
Lower risk of coronary heart
Lower risk of stroke
Lower risk of high blood pressure
Lower risk of adverse blood lipid profile
Lower risk of type 2 diabetes
Lower risk of metabolic syndrome
Lower risk of colon cancer
risk of breast cancer
Prevention of weight gain
particularly when combined with reduced calorie intake
cardiorespiratory and muscular fitness
Prevention of falls
Better cognitive function (for older adults)
functional health (for older adults)
Reduced abdominal obesity
risk of hip fracture
Lower risk of lung cancer
Lower risk of
Weight maintenance after weight loss
Improved sleep quality
Neurobiological Effects of Physical Exercise
are numerous and involve
a wide range of interrelated effects on brain structure, brain function,
and cognition. A large body of research in humans has demonstrated that
consistent aerobic exercise (e.g., 30 minutes every day) induces
persistent improvements in certain cognitive functions, healthy
alterations in gene expression in the brain, and beneficial forms of
neuroplasticity and behavioral plasticity; some of these long-term effects
include: increased neuron growth, increased neurological activity (e.g.,
c-Fos and BDNF signaling), improved stress coping, enhanced cognitive
control of behavior, improved declarative, spatial, and working memory,
and structural and functional improvements in brain structures and
pathways associated with cognitive control and memory. The effects of
exercise on cognition have important implications for improving academic
performance in children and college students, improving adult
productivity, preserving cognitive function in old age, preventing or
treating certain neurological disorders, and improving overall quality of
life. People who regularly perform aerobic exercise (e.g., running,
jogging, brisk walking, swimming, and cycling) have greater scores on
neuropsychological function and performance tests that measure certain
cognitive functions, such as attentional control, inhibitory control,
cognitive flexibility, working memory updating and capacity, declarative
memory, spatial memory, and information processing speed. Aerobic exercise
is also a potent antidepressant and euphoriant; as a result, consistent
exercise produces general improvements in mood and self-esteem. Regular
aerobic exercise improves symptoms associated with a variety of central
nervous system disorders and may be used as an adjunct therapy for these
disorders. There is clear evidence of exercise treatment efficacy for
major depressive disorder and attention deficit hyperactivity disorder. A
large body of preclinical evidence and emerging clinical evidence supports
the use of exercise therapy for treating and preventing the development of
drug addictions. Reviews of clinical evidence also support the use of
exercise as an adjunct therapy for certain neurodegenerative disorders,
particularly Alzheimer’s disease and Parkinson's disease Regular exercise
is also associated with a lower risk of developing neurodegenerative
disorders. Regular exercise has also been proposed as an adjunct therapy
for brain cancers.
Risks from Eating Unhealthy Food
Association Between Physical Activity and Mental Health Study
When exercising think about meditation
and how great it feels.
Think about traveling and seeing exotic places. Dream about
things you would like to do someday. Pay attention to your
. Smile and
Purposeful exercise and lifestyle physical activity in the lives
of young adult women: Findings from a diary study
The Difference between Exercise and Physical Activity
"Look at exercise as if you're going for ice
cream or some kind of treat, a treat that always makes you feel
good, that's exercise."
"Considering that we need to do things
everyday, we might as well do things that matter."
It's recommended to exercise 4 times a week at least 20 minutes
or 150 minutes per week of moderate-intensity exercise or 75
minutes per week of vigorous-intensity exercise. Of course
consult professionals for guidance and recommendations.
There is some evidence
that working out on a completely
empty stomach — or, as scientists call this woozy, wee-hours
condition, “in a fasted state” — prompts the body to burn more
fat and potentially stave off weight gain, compared to
exercising at other times. Men who had exercised first thing in
the morning, before eating anything, had gained almost no weight
and retained healthy insulin levels. Their bodies were also
burning more fat throughout the day than were the other men.
23 and 1/2
hours: What is the single best thing we can do for our health?
National Physical Education and Sport Week
- May 1-7, 2015
National Get Fit Don't Sit Day
- May 6, 2015
is extremely important and should never be thought of
Some people actually believe that they don’t
because they have a
them busy all day. This is completely inaccurate and ignorant.
People who have a physically demanding job actually need to
exercise more then a person with who doesn’t have a physically
demanding job. This is because physically demanding jobs cause a
lot of stress and unnatural demands on the body that could have
lasting negative effects, like arthritis, back pain, joint pain,
mussel pain and carpel tunnel syndrome, to name a few. Exercise
not only helps avoid these problems but also helps avoid injury,
fatigue and depression. Working out with weights is totally
different then physical labor. Working out with weights benefits
your muscles and tendons, while some physical labor actually
causes damage, which is usually unnoticeable because the damage
is gradual over a long period of time. 20 minutes every other
day working out with weights can help you avoid a life full of
pain and discomfort as well as other ailments and diseases. A
nice easy work out with push-ups, sit-ups, military presses,
curls, squats and lunges will not take a long time and can
actually be done at home. Using dumbbells in your workout 3
times a week is also a good idea. Keeping your legs strong with
squats and lunges is always recommended. You also need
, and many other
or even just
walking fast can give the
the exercise they
Pay Attention to your
Walking vs. Running
Aerobic Capacity Improves Exercise Performance
People need to learn early in life why exercising the
is so important. People need to learn what effects certain
exercises have on particular
, and how it also effects
. Know your
, understand why you are doing a
particular exercise and how much and how long you need to do it.
You also have to understand when to change your exercise program
and why you need to change it. Remember your body is a
, and every machine needs
Exercise is the manual manipulation of matter
. We are performing an
action that has known benefits. In a sense we are just
the amazing abilities of our own body. Our bodies
characteristics, but only to a certain degree.
are great because you don't have to worry
about them, so you can focus on other things. But of course,
automatic features don't do everything. Some things we need to
do manually, which is a great feature to have, but it could also
get us into trouble. Because having choice is only valuable when
you are making good choices. Manual control is an excellent
feature, it allows us to chose, so we can adapt and control our
environment when needed. But we have to be conscious. We need to
be aware of subconscious bad habits so that we can replace them
with known good habits. Just like exercising our body, we need
to exercise our awareness too, from
mode to manual controlled mode.
A Person 18-65 should have 2.5 Hours of Moderate Exercise a week
or 1.5 Hours of Vigorous Exercise a week.
Moderate Exercise is 60-70% of your maximal heart rate. Your
maximal heart rate can be calculated by subtracting your age
from 220. Vigorous exercise is 70-80% of your maximal
. This is when you break a sweat and your
breathing becomes strenuous. These exercise estimates will vary
depending on your current physical health and your current
"When you have those moments when you
don't feel like exercising because you feel lazy or
those are actually the best times to exercise."
is a soft tissue found in most animals. Muscle cells
contain protein filaments of actin and myosin that slide past one another,
producing a contraction that changes both the length and the shape of the
cell. Muscles function to produce force and motion. They are primarily
responsible for maintaining and changing posture, locomotion, as well as
movement of internal organs, such as the contraction of the heart and the
movement of food through the digestive system via peristalsis.
is one of three major muscle types, the others being
smooth muscle. It is a form of striated muscle tissue which is under the
voluntary control of the somatic nervous system
. Most skeletal muscles are
attached to bones by bundles of collagen fibers known as tendons. A
skeletal muscle refers to multiple bundles of cells called muscle fibers
(fascicles). The fibres and muscles are surrounded by connective tissue
layers called fasciae. Muscle fibres, or muscle cells, are formed from the
fusion of developmental myoblasts in a process known as myogenesis. Muscle
fibres are cylindrical, and have more than one nucleus. Muscle fibers are
in turn composed of myofibrils. The myofibrils are composed of actin and
myosin filaments, repeated in units called sarcomeres, which are the basic
functional units of the muscle fiber. The sarcomere is responsible for the
striated appearance of skeletal muscle, and forms the basic machinery
necessary for muscle contraction.
involves an increase in size of skeletal muscle through a
growth in size of its component cells. Two factors contribute to
hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased
muscle glycogen storage; and myofibrillar hypertrophy, which focuses more
on increased myofibril size.
is a basic
rod-like unit of a muscle cell. Muscles are composed of tubular cells
called myocytes, known as muscle fibers in striated muscle, and these
cells in turn contain many chains of myofibrils. They are created during
embryonic development in a process known as myogenesis. Myofibrils are
composed of long proteins including actin, myosin, and titin, and other
proteins that hold them together. These proteins are organized into thick
and thin filaments called myofilaments, which repeat along the length of
the myofibril in sections called sarcomeres. Muscles contract by sliding
the thick (myosin) and thin (actin) filaments along each other.
myokine, a protein
produced and released by myocytes that acts on muscle
cells' autocrine function to inhibit myogenesis: muscle cell growth and
differentiation. In humans it is encoded by the MSTN gene. Myostatin is a
secreted growth differentiation factor that is a member of the TGF beta
is one of the four basic types of animal tissue, along with
connective tissue, muscle tissue and nervous tissue. Epithelial tissues
line the cavities and surfaces of blood vessels and organs throughout the
is the cytoplasm of a myocyte (muscle fiber). It is
comparable to the cytoplasm of other cells, but it contains unusually
large amounts of glycosomes (granules of stored glycogen) and significant
amounts of myoglobin, an oxygen-binding protein. The calcium ion
concentration in sarcoplasma is also a special element of the muscle
fiber; it is the means by which the muscle contractions take place and are
regulated. It contains mostly myofibrils (which are composed of
sarcomeres), but its contents are otherwise comparable to those of the
cytoplasm of other cells. It has a Golgi apparatus near the nucleus,
mitochondria just inside the cell membrane (sarcolemma), and a smooth
endoplasmic reticulum (specialized for muscle function and called the
sarcoplasmic reticulum). Muscle Cramp -
is a sudden, involuntary contraction of one or more
muscles (cramp), often in the legs. Muscles of your calf or foot suddenly
become hard, tight, and painful. Often the result of long exercise or
physical labor, especially in the heat. Many things can trigger a muscle
cramp. They include: Working muscles too hard while exercising,
Dehydration, Muscle fatigue, Not stretching enough, Poor blood circulation
in your legs, Being active in hot temperatures, Magnesium and/or potassium
deficiency, Muscle cramps can also occur as a side effect of some drugs or
medications. A charley horse is harmless but can be very painful. It often
awakens a person during the night. Slowly wiggling your toes and slowly
extending your legs and relax. To avoid cramps in muscles try to eat more
foods high in vitamins and magnesium and calcium. Stay
. stretch properly
(soreness from exercise) Muscle Weakness
from Sitting to much
is a two-headed muscle that lies on the upper arm between the shoulder and the elbow.
is a large muscle on the back of the upper limb of
many vertebrates. It is the muscle principally responsible for extension
of the elbow joint (straightening of the arm).
is the muscle forming the rounded contour of the
is a thick, fan-shaped muscle, situated at the chest
(anterior) of the human body. It makes up the bulk of the chest muscles in
the male and lies under the breast in the female. Underneath the
pectoralis major is the pectoralis minor, a thin, triangular muscle. In
sports as well as bodybuilding, the pectoral muscles may colloquially be
referred to as "pecs", "pectoral muscle" or "chest muscle". What are
is a muscle layer of the anterior and lateral (front and
side) abdominal wall
which is deep to (layered below) the internal
. It is thought by most fitness instructors to be a significant
component of the core.
Rectus Abdominis Muscle
is a paired muscle running vertically on each
side of the anterior wall of the human abdomen.
are a group of three muscles which make up the
buttocks: the gluteus maximus, gluteus medius and gluteus minimus.
is a biological system consisting of specific
organs and structures used for the process of
in an organism.
The respiratory system is involved in the intake and exchange of oxygen
and carbon dioxide between an organism and the environment. In
-breathing vertebrates like human beings, respiration takes place in
the respiratory organs called
The passage of air into the lungs to supply the body with
as inhalation, and the passage of air out of the lungs to expel carbon
dioxide is known as exhalation; this process is collectively called
breathing or ventilation. In humans and other mammals, the anatomical
features of the respiratory system include trachea, bronchi, bronchioles,
lungs, and diaphragm. Molecules of
exchanged, by diffusion, between the gaseous external environment and the
blood. This exchange process occurs in the alveoli (air sacs) in the
Pulmonary Function Testing (PFT) is an apparatus for measuring
the volume of air inspired and expired by the lungs. A spirometer measures
ventilation, the movement of air into and out of the lungs. The spirogram
will identify two different types of abnormal ventilation patterns,
obstructive and restrictive. There are various types of spirometers which
use a number of different methods for measurement (pressure transducers,
ultrasonic, water gauge).
refer to the volume of air associated with
different phases of the respiratory cycle. Lung volumes are directly
measured; lung capacities are inferred from lung volumes.The average total
lung capacity of an adult human male is about 6 litres of air. Tidal
breathing is normal, resting breathing; the tidal volume is the volume of
air that is inhaled or exhaled in only a single such breath. The average
human respiratory rate is 30-60 breaths per minute at birth, decreasing to
12-20 breaths per minute in adults.Lungs
the primary organs of respiration in humans and many other animals
including a few fish and some snails. In mammals and most other
vertebrates, two lungs are located near the backbone on either side of the
heart. Their function in the respiratory system is to extract oxygen from
the atmosphere and transfer it into the bloodstream, and to release carbon
dioxide from the bloodstream into the atmosphere, in a process of gas
exchange. Respiration is driven by different muscular systems in different
species. Mammals, reptiles and birds use their musculoskeletal systems to
support and foster breathing. In early tetrapods, air was driven into the
lungs by the pharyngeal muscles via buccal pumping, a mechanism still seen
in amphibians. In humans, the primary muscle that drives breathing is the
diaphragm. The lungs also provide airflow that makes vocal sounds
including human speech possible. Humans have two lungs, a right lung and a
left lung. They are situated within the thoracic cavity of the chest. The
right lung is bigger than the left, which shares space in the chest with
the heart. The lungs together weigh approximately 1.3 kilograms (2.9 lb),
and the right is heavier. The lungs are part of the lower respiratory
tract that begins at the trachea and branches into the bronchi and
bronchioles and which receive air breathed in via the conducting zone.
These divide until air reaches microscopic alveoli, where the process of
gas exchange takes place. Together, the lungs contain approximately 2,400
kilometres (1,500 mi) of airways and 300 to 500 million alveoli. The lungs
are enclosed within the pleural sac which allows the inner and outer walls
to slide over each other whilst breathing takes place, without much
friction. This sac encloses each lung and also divides each lung into
sections called lobes. The right lung has three lobes and the left has
two. The lobes are further divided into bronchopulmonary segments and
lobules. The lungs have a unique blood supply, receiving deoxygenated
blood sent from the heart for the purposes of receiving oxygen (the
pulmonary circulation) and a separate supply of oxygenated blood (the
bronchial circulation).The tissue of the lungs can be affected by a number
of diseases, including pneumonia and lung cancer. Chronic diseases such as
chronic obstructive pulmonary disease and emphysema can be related to
smoking or exposure to harmful substances. Diseases such as bronchitis can
also affect the respiratory tract. In embryonic development, the lungs
begin to develop as an outpouching of the foregut, a tube which goes on to
form the upper part of the digestive system. When the lungs are formed the
fetus is held in the fluid-filled amniotic sac and so they do not function
to breathe. Blood is also diverted from the lungs through the ductus
arteriosus. At birth however, air begins to pass through the lungs, and
the diversionary duct closes, so that the lungs can begin to respire. The
lungs only fully develop in early childhood.
Surprising New Role for Lungs: Making Blood
Improper breathing technique can impair speed and performance.
One breath for every two foot strikes taking two steps (one
left, one right) while breathing in and two steps while
breathing out 2:2 rhythm. Synchronizing the breath to running
cadence will keep the organs from putting unnecessary pressure
on the diaphragm, which can impede breathing (and make
running more uncomfortable than it needs to be). There is also
the 3:2 inhale-to-exhale ratio; full inhales and full exhales.
This means you INHALE on the LEFT, RIGHT, LEFT foot strikes and
EXHALE fully on the RIGHT, LEFT foot strikes.
Running Websites for Runners
- When starting to run,
concentrate solely on form. Keep your hips, spine and neck aligned.
Minimize up and down movement. Run in as straight a line as possible.
Nose breathing has its own benefits, including increased CO2
saturation in the blood, which creates a more calming effect.
Breathing in through the nose can also help warm the air
entering the lungs. The breath should come from the diaphragm
(the most efficient breathing muscle)—not the chest. Breathing
deeper, calmer, and more efficiently can also give athletes a
Exhale slowly and continuously while pressing the bar, then
inhale at the top of the lift or on the return.
Some say you should always exhale on exertion. For example, when
you are pushing a bench press off your chest, you exhale on the
push and inhale as you bring it slowly to your chest.
You exhale on the pulling up motion and inhale on the way down.
"Inhale on the less strenuous phase of the exercise, and exhale
on the more demanding phase of the exercise.
How to Breathe in every type Exercise
Breathing while Exercising
is a common long term inflammatory
disease of the airways of the lungs.
Workout Breathing Techniques for Better Results !
Techniques During Exercise | Day #10 WellFit 365
Stretching and Yoga
Breathing Exercises for Stress Relief
Why do my lungs burn during strenuous
During high-intensity aerobic activities such as running,
cycling, or swimming, you increase the need for oxygen,
ventilation and both the rate and the depth of breathing. As a
result many people experience a burning sensation in their
. A variety of factors affect the degree to which
people experience this sensation. If you are new to exercising
and are not yet accustomed to the rigors of intense activity,
you breathe through your mouth and not just your nose, so the
air rushing toward your lungs tends to dry the mucus membranes
in your mouth and bronchial passages, resulting in irritation
and a burning sensation. This condition gets worse in cold
weather. And if you are suffering from an acute condition that
originates in or affects the lungs or airways, such as
, then any burning sensation you experience when
breathing during exercise is apt to be exacerbated. And if you
are a smoker or exercise in an environment heavy in
, such as an industrial zone, consider
removing the source of the physiological distress by moving
indoors or quitting smoking. If you have no health issues, with
improved conditioning, you will adapt to this and feel less
irritation, and the burning sensation will be minimal.
Pulmonary Function Testing
evaluation of the
measures the functional residual capacity (FRC)
of the lungs.
Functional Residual Capacity
is the volume of air present in
the lungs at the end of passive expiration.
is the resistance of the respiratory tract
to airflow during inspiration and expiration. Airway resistance
can be measured using body
, which is an instrument for measuring
changes in volume within an organ or whole body (usually
resulting from fluctuations in the amount of blood or air it
Upper Airway Resistance Syndrome
is a sleep disorder
characterized by airway
breathing during sleep
is an apparatus for measuring the volume of air
inspired and expired by the
POWERbreathe - How it Works
Breathe Strong Faqs
Humans need Oxygen to live, but oxygen
can also hurt us
is a condition resulting from the harmful
effects of breathing molecular oxygen (O2) at increased partial
Reactive Oxygen Species
are chemically reactive chemical
species containing oxygen. Examples include peroxides,
superoxide, hydroxyl radical, and singlet oxygen.
reflects an imbalance between the systemic
manifestation of reactive oxygen species and a biological
system's ability to readily detoxify the reactive intermediates
or to repair the resulting damage.
Red Blood Cell
delivers oxygen (O2) to the body tissues—via
blood flow through the circulatory system.
is a molecule that inhibits the oxidation of
is an atom, molecule, or ion that has unpaired
Empty Nose Syndrome
is people who have clear nasal passages
experience a range of symptoms, most commonly feelings of nasal
obstruction, nasal dryness and crusting, and a sensation of
being unable to breathe.
ear, nose, and throat (ENT)
thoracic breathing, or chest breathing is
the drawing of minimal breath into the lungs, usually by drawing
air into the chest area using the intercostal muscles rather
than throughout the lungs via the diaphragm. Shallow breathing
can result in or be symptomatic of rapid breathing and
hypoventilation. Most people who breathe shallowly do it
throughout the day and are almost always unaware of the
condition. In upper lobar breathing
clavicular breathing, or clavicle breathing air is drawn
predominantly into the chest by the raising of the shoulders and
collarbone (clavicles), and simultaneous contracting of the
abdomen during inhalation.
can be drawn this way only for short periods of time,
since it requires a lot of effort. When used for prolonged time,
this is the most superficial mode of shallow breathing.
Don't Sweat the Small Stuff
also known as sweating
or diaphoresis is the
production of fluids secreted by the
in the skin of mammals. Two types of sweat
glands can be found in humans:
. The eccrine sweat glands are distributed
over much of the body. In humans, sweating is primarily a means
, which is achieved by the water-rich
secretion of the eccrine glands. Maximum sweat rates of an adult
can be up to 2–4 liters per hour or 10–14 liters per day (10–15
g/min•m²), but is less in children prior to puberty.
of sweat from the skin surface has a cooling effect due to
evaporative cooling. Hence, in hot weather, or when the
individual's muscles heat up due to exertion, more sweat is
produced. Animals with few sweat glands, such as dogs,
accomplish similar temperature regulation results by panting,
which evaporates water from the moist lining of the oral cavity
and pharynx. Primates and horses have armpits that sweat like
those of humans. Although sweating is found in a wide variety of
mammals, relatively few (exceptions include humans and horses)
produce large amounts of sweat in order to cool down.
Dew Point Effects
feet can produce a pint of sweat a day:
There are 500,000
(250,000 for each) sweat glands in your feet, and that can mean
a great deal of stinky sweat.
Macro Close-Up Of
much Water should I Drink when Exercising
recommended that Women drink around a half
gallon of water per day and up to one gallon of water a day for men.
Water = Fat Burn
Saliva increase during strenuous exercise?
When exercising you inhale a lot more air at once, this needs to
be cleaned before entering your body otherwise you have a risk
of infections, therefore, your body produced
to remove the large dust molecules and bacteria. When
you exercise your body takes in a lot more air at a quicker
pace, so you produce more mucus to help clean it. It is
important that you regularly blow your nose and spit to get rid
of the excess and old mucus that is full of bacteria and dust
particles from the air. Swallowing your saliva completely goes
against the point of your mucus as the dust and bacteria can
then enter your body anyway! So make sure that you do not
swallow your spit and you blow your nose regularly when
exercising. Make sure that you also drink fluid during and after
exercise to replace the
have gone. You should be made of about 80% water, so it's
important that you drink water to enable all the processes in
the body to work properly.
Dizzy - Fainting - Head Spins
What Causes a Head Rush During
or head rush, occurs when a person's
blood pressure falls when suddenly standing up from a lying or
is an impairment in
is a common and typically unpleasant sensation of
dizziness and/or a feeling that one may faint. The sensation of
lightheadedness can be short-lived, prolonged, or, rarely, recurring. In
addition to dizziness, the individual may feel as though his or her head
is weightless. The individual may also feel as though the room is what
causes the "spinning" or
moving (vertigo) associated with
lightheadedness. Most causes of lightheadedness are not serious and either
cure themselves quickly or are easily treated. Keeping a
sense of balance
requires the brain to
process a variety of information received from the eyes, the
, and the
inner ears. If the brain is unable to process these signals, such as when
the messages are contradictory, or if the sensory systems are improperly
functioning, an individual may experience lightheadedness or dizziness.
Faint is a sudden loss
of consciousness. Pass out from
or emotional distress due to a
loss of blood supply
to the brain.
is the sensation of spinning
or having one's surroundings spin
or fainting, is defined as a short loss of
consciousness and muscle strength, characterized by a fast
onset, short duration, and spontaneous recovery. It is due to a
decrease in blood flow to the entire brain usually from
is a malaise mediated by the
. When it leads to fainting.
is a disturbance that causes an individual
to feel unsteady, for example when standing or walking. It may
be accompanied by feelings of giddiness, or wooziness, or having
a sensation of movement, spinning, or floating. Balance is the
result of several body systems working together: the visual
system (eyes), vestibular system (ears) and proprioception (the
body's sense of where it is in space). Degeneration or loss of
function in any of these systems can lead to balance deficits.
the blood which distorts the shape of the inner
creating a false signal. The swollen ear parts push on the tiny
sensory hairs, deceiving the brain into producing the sense
, or spinning. When in the dark the spinning sense is
enhanced, since you can no longer rely upon visual cues to
counteract the false sense of motion
that provides the leading contribution about
sense of balance
and spatial orientation for the purpose of
coordinating movement with balance
, in your
is a set of
three fluid-filled canals which work like a three-directional
spirit level. So your head knows which direction your head is
is the fluid contained in the membranous labyrinth
of the inner ear. It is also called Scarpa's fluid, after
is a structure in the vestibular system,
providing the sense of
by stimulating the vestibular system. This reflex functions to
stabilize images on the retinas (in yoked vision) during head
movement by producing eye movements in the direction opposite to
head movement, thus preserving the image on the center of the
visual field(s). For example, when the head moves to the right,
the eyes move to the left, and vice versa. Since slight head
movement is present all the time, the VOR is very important for
stabilizing vision: patients whose VOR is impaired find it
difficult to read using print, because they cannot stabilize the
eyes during small head tremors, and also because damage to the
VOR can cause vestibular
are techniques that reduce
associated with the motion
of a camera or other imaging device during exposure.
concerned with attracting the eye on a peripheral
object. For example, when a light shines in the periphery, the eyes shift
gaze on it. It is controlled by the occipital lobe of the
The muscles wrapped around the Z-axis of your
are there to keep everything level – up to a point. This reduces
the amount of processing power your brain needs to decode the
world around you – provided that your head is within about 15
degrees of vertical. (This is why it’s harder to recognize
someone when you’re standing on your head, or their face isn’t
the same way up as yours). Once your head tilts past that point,
your eyes stop trying to keep things horizontal, and gives up,
Body Kinesthetic Intelligence
The Four Basic Exercises
is physical exercise of low to high intensity that depends
primarily on the aerobic energy-generating process
. Aerobic literally
means "relating to, involving, or requiring free oxygen", and refers to
the use of oxygen to adequately meet energy demands during exercise via
aerobic metabolism. Generally, light-to-moderate intensity activities that
are sufficiently supported by aerobic metabolism
can be performed for
extended periods of time.
is a common type of strength training for developing the strength and size
of skeletal muscles. It utilizes the force of gravity in the form of
weighted bars, dumbbells or weight stacks in order to oppose the force
generated by muscle through concentric or eccentric contraction. Weight
training uses a variety of specialized equipment to target specific muscle
groups and types of movement. Sports where strength training is central
are bodybuilding, weightlifting, powerlifting, and strongman, highland
games, shot put, discus throw, and javelin throw. Many other sports use
strength training as part of their training regimen, notably; mixed
martial arts, American football, wrestling, rugby football, track and
field, rowing, lacrosse, basketball, baseball, and hockey. Strength
training for other sports and physical activities is becoming increasingly
are those that affect the
muscles (colloquially known as the stomach muscles or
either the lower part of the trunk of the human body between the abdomen
and the thighs.
and reaction to visual and
Basic Exercises you can do almost anywhere in 15 minutes.
You need to train smarter, not harder.
Using principles of size, all it takes is 3 exercises, 3 days a week.
Abs Workout, 30 Day's Progressive Routine
1. Bench press
Do 25 total reps of each exercise, using a weight you can lift 4
to 6 times before your speed slows down or your form changes.
Rest about 60 seconds between sets.
1. Dumbbell single-arm shoulder press
2. Dumbbell single-arm row
3. Dumbbell lunge or stepup
Do 40 total reps of each exercise with each arm or each leg,
using a weight you can lift 10 to 12 times before your speed
slows down or your form changes. Do all the reps of each
exercise before resting. Rest 45 seconds between sets.
1. Barbell bent-over row
Do 15 total reps of each exercise, using a weight you can lift 2
to 3 times before your speed slows down or your form changes.
Rest about 90 seconds between sets.
Project day, Organizing day, Cleaning day
Do what you want day: walk, hike, bike,
or learn something new.
12 Hand and Finger Exercises
moments when you're exercising will have immediate benefits, and
not just from knowing the future benefits that you normally get
from exercising, but from the benefits you get in those moments
when you finally put your body into motion."
"Exercise is simply a human
requirement. If you want to live a happy, healthy and pain free
life, with a body that's full of energy and has good endurance,
you should exercise a few times a week. The benefits of
maintenance are awesome."
"One of the rewards for peak physical condition is the abundance of
energy, physically and mentally. You also have a greater
stress. You also create more options to move
through the environment, you also create more abilities, just to
name a few. But you disconnect from that energy when you become
out of shape, and the sad part is you are not even aware of it."
"Exercise is about Maintaining Good Health, Measuring Strength and Comparing your progress to
previous levels, so have Fun."
stay connected to the end result and
the benefits...visualize it, memorize it and feel good about it."
"I like to exercise using a combination of body movements,
strength training with weights, yoga, ti-chi and deep
Please Exercise Moderately
Exercise helps boost your energy
level, mentally and physically, and also helps improve your
mood. To keep yourself interested and motivated in exercising
try having variety in your workouts and also use playful
competition with yourself or others. Listening to music
sometimes helps too. Always warm up first before a workout.
Loosen up your body by doing some simple gentle bending and
stretching. Gentle bending and stretching can also relieve
tightness in your hands, back, neck, shoulders, knees and waist.
Being aware of the strength and
Flexibility of your body will also help you avoid injury.
Remember there are many benefits that come from exercising. And
these benefits will far out way all the problems that you’ll
have if you never exercise at all. And it’s always a good idea
to avoid prolonged sitting. Get Up! Get Out! Get Going!
Exercising and Physical
Thirty Minute Workout for Home Gym or
Delayed Onset Muscle Soreness is the pain and stiffness felt
in muscles several hours to days after unaccustomed or strenuous
exercise. The soreness is felt most strongly 24 to 72 hours
after the exercise. It is thought to be caused by eccentric
(lengthening) exercise, which causes microtrauma to the muscle
fibers. After such exercise, the muscle adapts rapidly to
prevent muscle damage, and thereby soreness, if the exercise is
repeated. Delayed onset muscle soreness is one symptom of
exercise-induced muscle damage. The other is
soreness, which appears during and immediately after exercise.
Rhabdomyolysis is a condition in which damaged skeletal
muscle breaks down rapidly. Symptoms may include muscle pains,
weakness, vomiting, and confusion. There may be tea-colored
urine or an irregular heartbeat. Some of the muscle breakdown
products, such as the protein myoglobin, are harmful to the
kidneys and may lead to kidney failure.
Microtrauma can include the microtearing of muscle fibres,
the sheath around the muscle and the connective tissue. It can
also include stress to the tendons, and to the bones. It is
unknown whether or not the ligaments adapt like this.
Microtrauma to the skin (compression, impact, abrasion) can also
cause increases in a skin's thickness, as seen from the calluses
formed from running barefoot or the hand calluses that result
from rock climbing. This might be due to increased skin cell
replication at sites under stress where cells rapidly slough off
or undergo compression or abrasion. Most microtrauma cause a low
level of inflammation that cannot be seen or felt. These
injuries can arise in muscle, ligament, vertebrae, and discs,
either singly or in combination. Repetitive microtrauma which
are not allowed time to heal can result in the development of
Wolff's Law states that bone in a healthy person or animal
will adapt to the loads under which it is placed. If loading on
a particular bone increases, the bone will remodel itself over
time to become stronger to resist that sort of loading. The
internal architecture of the trabeculae undergoes adaptive
changes, followed by secondary changes to the external cortical
portion of the bone, perhaps becoming thicker as a result. The
inverse is true as well: if the loading on a bone decreases, the
bone will become less dense and weaker due to the lack of the
stimulus required for continued remodeling. This reduction in
bone density (osteopenia) is known as stress shielding and can
occur as a result of a hip replacement (or other prosthesis).
The normal stress on a bone is shielded from that bone by being
placed on a prosthetic implant.
Myocyte is the type of cell found in
muscle tissue. Myocytes are long, tubular cells that develop
from myoblasts to form muscles in a process known as myogenesis.
There are various specialized forms of myocytes: cardiac,
skeletal, and smooth muscle cells, with various properties. The
striated cells of cardiac and skeletal muscles are referred to
as muscle fibers. Cardiomyocytes are the muscle fibres that form
the chambers of the heart, and have a single central nucleus.
Skeletal muscle fibers help support and move the body and tend
to have peripheral nuclei. Smooth muscle cells control
involuntary movements such as the peristalsis contractions in
the oesophagus and stomach.
Strain is an injury to a muscle in which the muscle fibers
tear as a result of overstretching. A strain is also
colloquially known as a pulled muscle or torn muscle. The
equivalent injury to a ligament is a sprain.
Sprain is damage to one or more ligaments in a joint, often
caused by trauma or the joint being taken beyond its functional
range of motion. The severity of sprain ranges from a minor
injury which resolves in a few days to a major rupture of one or
more ligaments requiring surgical fixation and a period of
immobilisation. Sprains can occur in any joint but are most
common in the ankle and wrist.
Joints are the place where two bones meet or connect.
Cracking Joints sound is not yet fully understood, it is
mainly attributed to nitrogen or carbon dioxide bubbles building
up between the joints.
are a short band of tough, flexible,
fibrous connective tissue
that connects two bones or cartilages or holds together a joint.
Tendon is a tough band of fibrous connective tissue that
usually connects muscle to bone and is capable of withstanding
tension. Tendons are similar to ligaments; both are made of
collagen. Ligaments join one bone to another bone, while tendons
connect muscle to bone.
Cartilage is a resilient and smooth elastic tissue,
rubber-like padding that covers and protects the ends of long
bones at the joints, and is a structural component of the rib
cage, the ear, the nose, the bronchial tubes, the intervertebral
discs, and many other body components. It is not as hard and
rigid as bone, but it is stiffer and less flexible than muscle.
Sports Injury are injuries that occur in athletic activities
or exercising. In the United States there are about 30 million
teenagers and children alone that participate in some form of
Repetitive Strain Injury is an "injury to the
musculoskeletal and nervous systems that may be caused by
repetitive tasks, forceful exertions, vibrations, mechanical
compression, or sustained or awkward positions.
Body Smart (nerve damage)
Physical Therapy -
Rhabdomyolysis is a condition in which damaged skeletal
muscle breaks down rapidly.
A repetition is a single exercise, one
squat is s rep, and a set is a series of reps or repetitions, 10
squats is one set
Downward Facing Dog Pose
Exercise are strength training exercises that do not require
free weights or machines as the individual's own weight provides
resistance against gravity. It is recognised that bodyweight
exercises can enhance a range of biomotor abilities including
strength, power, endurance, speed, flexibility, coordination and
balance. This type of strength training has grown in popularity
for both recreational and professional athletes, with a range of
sports disciplines using bodyweight resistance training as part
of their fitness programs. Bodyweight training utilises simple
abilities such as pushing, pulling, squatting, bending, twisting
and balancing. Movements such as the push-up, the pull-up, and
the sit-up are some of the most common bodyweight exercises.
hit six muscles at once.
Lat Pull Downs
Weightlifting Techniques (youtube)
FORM Lifting: Train Smarter Real-time feedback. Every rep. Every
workout. Every time.
Proper Form when Exercising
Machine is any machine used for physical exercise. These
range from simple spring-like devices to computerized
electromechanical rides to recirculating-stream swimming pools.
Most exercise machines incorporate an Ergometer. An ergometer is
an apparatus for measuring the work a person exerts while
exercising as used in training or cardiac stress tests or other
that creates Electricity (Human Energy Machines)
Resistance Training is a type of physical exercise
specializing in the use of resistance to induce muscular
contraction which builds the strength, anaerobic endurance, and
size of skeletal muscles.
Weight Training is a common type of strength training for
developing the strength and size of skeletal muscles. It
utilizes the force of gravity in the form of weighted bars,
dumbbells or weight stacks in order to oppose the force
generated by muscle through concentric or eccentric contraction.
Weight training uses a variety of specialized equipment to
target specific muscle groups and types of movement.
Hans und Franz -
Pump you up! (youtube)
Weight-Bearing Exercises Promote Bone Formation in Men.
Human hormone and protein linked to bone mass are impacted by 12
months of targeted exercise.
Training is a type of physical exercise specializing in
the use of resistance to induce muscular contraction which
builds the strength, anaerobic endurance, and size of skeletal
Super Slow - Time Under Load is a form of strengthening
physical exercise (resistance training). Super Slow involves the
combination of very slow speeds of lifting and lowering the
weight, along with the general principles of the High intensity
Benefits of Super Slow Workouts
Building Muscle without Weights
AXIUS: Functional Core Balance and Mobility System using varied levels of
Isometric Exercise are a type of strength training in which
the joint angle and muscle length do not change during
contraction (compared to concentric or eccentric contractions,
called dynamic/isotonic movements). Isometrics are done in
static positions, rather than being dynamic through a range of
Tension is a self-resistance exercise method which pits
muscle against muscle. The practitioner tenses the muscles of a
given body part and then moves the body part against the tension
as if a heavy weight were being lifted. Dynamic Tension
exercises are not merely isometrics, since they call for
movement. Instead, the method comprises a combination of
exercises in three disciplines: isotonic, isokinetic, and some
exercises in the isometric discipline.
Whole Body Vibration is when a vibration of a particular
frequency is transferred to the human body. Sometimes standing
or lying on a machine with a vibrating platform. When the
machine vibrates, it transmits energy to the body, and muscles
contract and relax multiple times during each second.
Vibration Training on the other hand is a discipline
where varying frequencies/amplitudes/forces will be transferred
into separate body parts using precise joint angles for any
limited time (approximately 1 minute sets). This is done to
create a purely eccentric muscle reaction and enable anaerobic
activity (burning energy without oxygen – the opposite of
Mix it Up
Having a varied workout routine has many benefits.
Moving your body in different directions and planes of motion
helps reduce strain on the
muscles and joints that come from doing the same motions
over and over. Variety in your workouts makes you more
interested in exercise.
Cross Fit incorporates elements from high-intensity interval
training, Olympic weightlifting, plyometrics, powerlifting,
gymnastics, girevoy sport, calisthenics, strongman, and other
Cross Fit done Right
Cross Fit Kids
Biomechanics (body smart)
Cross Training resistance training, sprint intervals,
stretching/yoga/Pilates and endurance exercise.
Interval Training alternates between two activities, typically
requiring different rates of speed, degrees of effort, etc. A type of
physical training that involves a series of low- to high-intensity
exercise workouts interspersed with rest or relief periods. The
high-intensity periods are typically at or close to anaerobic exercise,
while the recovery periods involve activity of lower intensity. Varying the
intensity of effort exercises the heart muscle, providing a cardiovascular
workout, improving aerobic capacity and permitting the person to exercise
for longer and/or more intense levels.
I Mix Tabata with Weight Training into a
25 min Workout
First I warm up with gentle body twists
and bending, some sit-ups and yoga.
Then I do one tabata set, then a 20 second rest, then 10
military presses with dumbbells, then a 20 second rest, then
another tabata exercise set, then 10 dumbell curls, and so on
and so on.
Regular Tabata is 5 different exercises: Jumping
Jacks - Split Squats - Washing Machine - Star Jumps - Burpees.
(20 secs work, 10 secs rest, 8 times).
Style 20 Min. Cardio (youtube)
Stretching is a form of physical exercise in which a
specific muscle or tendon (or muscle group) is deliberately flexed or
stretched in order to improve the muscle's felt elasticity and achieve
comfortable muscle tone. The result is a feeling of increased muscle
control, flexibility, and range of motion. Stretching is also used
therapeutically to alleviate cramps. Yoga
are exercises consisting of a variety of gross motor movements; often
rhythmical and generally without equipment or apparatus.
Calisthenics Exercises -
General Fitness Training works towards broad goals of
overall health and well-being, rather than narrow goals of sport
competition, larger muscles or concerns over appearance. A
regular moderate workout regimen and healthy diet can improve
general appearance markers of good health such as muscle tone,
healthy skin, hair and nails, while preventing age or
lifestyle-related reductions in health and the series of heart
and organ failures that accompany inactivity and poor diet. Diet
itself helps to increase calorie burning by boosting metabolism,
a process further enhanced while gaining more lean muscle. An
aerobic exercise program can burn fat and increase the metabolic
High-Intensity Interval Training is a form of interval
training, a cardiovascular exercise strategy alternating short
periods of intense anaerobic exercise with less intense recovery
periods. HIIT is the concept where one performs a short burst of
high-intensity (or max-intensity) exercise followed by a brief
low-intensity activity, repeatedly, until too exhausted to
continue. Though there is no universal HIIT session duration,
these intense workouts typically last under 30 minutes, with
times varying based on a participant's current fitness level.
High Intensity Training is a form of strength training that
focuses on performing quality weight training repetitions to the
point of momentary muscular failure. The training takes into
account the number of repetitions, the amount of weight, and the
amount of time the muscle is exposed to tension in order to
maximize the amount of muscle fiber recruitment.
is a physical exercise intense enough to cause lactate to form.
It is used by athletes in non-endurance sports to promote
strength, speed and power and by body builders to build muscle
mass. Muscle energy systems trained using anaerobic exercise
develop differently compared to aerobic exercise, leading to
greater performance in short duration, high intensity
activities, which last from mere seconds to up to about 2
minutes. Any activity lasting longer than about two minutes has
a large aerobic metabolic component.
vVO2 Max is an intense running or swimming pace. This is the
minimum speed for which the organism's maximal oxygen uptake is
reached (after a few minutes of exercise at this intensity); at
higher paces, additional power is entirely delivered by
anaerobic processes. At this pace, blood lactate in the muscles
reaches levels around 8-10 mM.
Plyometrics also known as "jump training" or "plyos", are
exercises in which muscles exert maximum force in short
intervals of time, with the goal of increasing power
(speed-strength). This training focuses on learning to move from
a muscle extension to a contraction in a rapid or "explosive"
manner, such as in specialized repeated jumping. Plyometrics are
primarily used by athletes, especially martial artists,
sprinters and high jumpers, to improve performance, and are used
in the fitness field to a much lesser degree.
Extreme Full Body Home Workout ( Using just 5 Movements ) (youtube)
Metabolic Training Workout
Toning Exercises are physical exercises that are used
with the aim of developing a physique with a large emphasis on
musculature. In this context, the term toned implies leanness in
the body (low levels of body fat), noticeable muscle definition
and shape, but not significant muscle size ("bulk").
Vertical Training vs Horizontal Training
Bodyweight Exercises Ever! (High Def) (youtube)
Sports A to Z
Circuit Training is a form of body conditioning or
resistance training using high-intensity aerobics. It targets
strength building and muscular endurance. An exercise "circuit"
is one completion of all prescribed exercises in the program.
When one circuit is complete, one begins the first exercise
again for the next circuit. Traditionally, the time between
exercises in circuit training is short, often with rapid
movement to the next exercise.
Medicine ball chest pass
Inclined press up
Core & trunk
Sit ups (lower
Stomach crunch (upper abdominal)
Long Slow Distance is a form of aerobic endurance training
in running and cycling. Physiological adaptations to LSD
training include improved cardiovascular function, improved
thermoregulatory function, improved mitochondrial energy
production, increased oxidative capacity of skeletal muscle, and
increased utilization of fat for fuel. Ernst van Aaken, a German
physician and coach, is generally recognized as the founder of
the long slow distance method of endurance training.
Super Compensation is the post training period during which
the trained function/parameter has a higher performance capacity
than it did prior to the training period.
Exhale Core Fusion
Functional Movement Exercises
Working out for Real Life Functions
Aquatic Therapy for Recovering Addicts
Somasole Exercise when Traveling
Easy Exercises to do When Traveling (Info-Graph)
Athletic Heart Syndrome which the
human heart is enlarged,
and the resting heart rate is lower than normal. Athlete's heart is common
in athletes who routinely exercise more than an hour a day, and occurs
primarily in endurance athletes, though it can occasionally arise in heavy
weight trainers. The condition is generally considered benign, but may
occasionally hide a serious medical condition, or may even be mistaken for
one. Also known as athlete's heart, athletic bradycardia, or
Adventure Schools and Courses
Practice Good Posture by keeping your
back straight and your shoulders back.
You don’t have to spend a
lot of time on your fitness, but you definitely need to be aware
of how much exercise your mind and body actually needs. You need
to exercise a particular muscle if you want that muscle to stay
strong. If you want a certain ability in the Brain to stay
strong, you have to exercise that ability almost like you would
a muscle. There is no short cut to achieving good fitness.
Whether it’s a strong body or a sharp mind, you still have to
make the time, and you still have to understand what exercising
is all about and learning
Proper Techniques. This is you thinking logically, this is
you learning to love yourself, and this is you excepting the
responsibilities for the inside of you as well as for the
outside of you.
Exercising Tips and Videos
Of all the different things that I will exercise this year I will exercise my ability of
Self Control the
most. Use it or lose it.
Shaping the body using exercise:
Body builders do it and so do actors and actresses and other
people. Body Builders are not necessarily more athletic. It's
more about competition and body image then it is about practical
optimal all around athletic ability. Not to say that body
building is bad, because it's good to know the capabilities of
the human body and knowing how big and strong muscles can grow.
But keep in mind when Body Shaping that larger muscles can
hinder certain mobility and motions, like running fast and
running long distance. And Smaller and weaker muscles can hinder
some strength movements. So it makes sense not to cause any
hindrance or minimize any of your physical abilities that you
have, or can have. All around athletic ability should be your
goal unless you have a specific reason like a particular
competition or special physical needs.
Advanced Exercise Clothing
I always here women
say that they don't want to lift weights because they are afraid
of bulking up to much, which they think would stop them from looking
feminine. And I always say "I'm not saying to lift weights for
2-4 hours a day, I'm just saying that a few minutes every other
day would benefit you. But some how they believe that lifting weights
magically inflates your muscles, which it doesn't of course
unless you put in the extra time and effort. Reaching your
physical goals takes time and sacrifice, but once you reach your
goal you will have more time to enjoy your beautiful physique
because maintaining a good physical condition takes less time
then getting there.
Do Hot Girls make you want to exercise more or are they just fun to watch?
Body Rock (youtube)
Are beautiful bodies and faces
inspiring? Or are they just distracting and unrealistic? Body Image
How much time, effort, and disciplined
diet, does it take to have a beautiful and Athletic body?
Bikini Model Fitness (youtube)
Bodyshaping - Deprise Brescia & Jennifer Dempster (youtube)
Bodyshaping - Kiana Kimiko Jen (youtube)
Diamond at the Arnold Strongman Classic (youtube)
Women Body Builders Photograph (image)
The Different Body Types of Athletes Photograph
Exercising is not about looking
good, because that's irrelevant. The main goals of exercise should be about increasing
your energy level, having less pain and discomforts,
having greater endurance, and having a higher threshold
stress. Looking good just
happens to be a pleasant side effect of having a strong
and healthy body.
Your body should be strong enough to handle
most of the physically demanding challenges that we have
in our world today. And a physically fit person is healthier
and stronger, as long as they
eat healthy too. And a strong and healthy body is also more
efficient, so very little food energy is wasted. But of
course all these benefits from being healthy and strong
can only be worth the time and effort if the person is
being more productive in the areas of life that produce
the most positive outcomes. You don't want to waste good looks,
but more importantly, you don't want to waste time and
energy either. And you definitely don't want to be over
You also don't want to end up being so in love with
yourself that you spend more time in front of the mirror,
because that would just waste your good health and
strong body on your own
"Your body doesn't have
to be perfect, you just have to use your body
perfectly." Body Image
Certified Personal Trainers
- Certified Fitness Instructor
Personal Trainer is an individual certified to have
a varying degree of knowledge of general fitness involved in
exercise prescription and instruction. They motivate clients by
setting goals and providing feedback and accountability to
clients. Trainers also measure their client's strengths and
weaknesses with fitness assessments. These fitness assessments
may also be performed before and after an exercise program to
measure their client's improvements in physical fitness. They
may also educate their clients in many other aspects of wellness
besides exercise, including general health and nutrition
guidelines. Qualified personal trainers recognize their own
areas of expertise. If a trainer suspects that one of his or her
clients has a medical condition that could prevent the client
from safe participation in an exercise program, they must refer
the client to the proper health professional for prior clearance.
Fitness Professionals & Associates
American Sport and Fitness
International Sports Sciences Association
National Exercise Trainers Association
Personal Trainer Certification
International Fitness Association
Water Fitness Association
a Personal Trainer
Personal Trainers Search
Occupation Outlook Stats
Skulpt Aim: The Ultimate Fitness Tracker
Books about Exercise
The No Sweat Exercise Plan: Lose Weight, Get Healthy,
and Live Longer (Harvard Medical School Guides)
Paperback – December 19, 2006 (amazon)
Complete Physical Education Plans for Grades 7-12 [With
CDROM] Paperback – July 1, 2001 (amazon)
The Human Body (An Illustrated Guide to Its Structure,
Function, and Disorders) Hardcover – April 4, 1995
Health, Mind & Body Books (amazon)
On a Mission of Nutrition, Paperback –
October 22, 2015 by Joseph Esposito (amazon)
30-Minute Workout Plan with Ivy (Core
& Balance) (youtube)
Horton creator of P90X, P90X2 Exercise (youtube)
The Best Calorie
Burning Workout Routine! (youtube)