via mensfitness.com

The science behind fitness and health is wild, crazy and ever changing. One minute a study supports a particular claim, then next it’s the worst thing you could humanly do to or for yourself. Sometimes you’ll even find the same questions looming around the industry with mixed reviews, perspectives and findings. In efforts to calm the madness, each week here at MensFitness.com we’ll scour the Internet, tap into forums and ask our friends on Facebook and Twitter about what question in fitness we can get some firm answers to.

This week, we explain how much you should be working out.

Q: How often should I train per week for different goals?

A: Whether you want to put on size, cut down and get lean, add strength, or just maintain, the amount of times per week that you train can be a direct correlate to your results. As a general baseline, if you’re looking for any sort of results, I’d strongly recommend that you don’t spend any less than three days per week in the weight room. You won’t be accomplishing anything by training less than this, and your weekly training volume will simply be too low, which won’t have lasting effects on strength, muscle volume, or caloric burn. But let’s get more specific.

When training for fat loss and cutting, focus on doing 3 to 4 workouts per week. Fat loss workout programs often involve total body training, large movements, and a lot of energy expenditure to kick start the metabolism. That’s a lot of effort, and can run your energy stores thin if you don’t give yourself adequate recovery time. Put a day of complete rest or light cardio in between each weight training workout, and you’ll make good gains.

When training for size, look to increase your total weekly volume. In this case, our muscles have a “quota” they need to hit weekly so that they each receive a sufficient amount of training to promote growth. Usually the protocol used is a muscle group isolation split, which often calls for 4 to 5 workouts per week. My favourite split is Day 1 – Back, Day 2 – Chest, Day 3 – Legs, Day 4 – Shoulders, Day 5 (optional) – arms.

When training for strength, remember to focus on the big 3 movements. Squatting, deadlifting, and bench pressing target the most major patterns of the whole body. 4 days per week can do the trick when adding in a day for isolations, weak links and specifics. Strength training requires a lot of heavy sets, and heavy sets can have a greater impact on fatiguing the nervous system. That said, recovery time is vital.

Of course, interval training, cardio sessions, and a proper diet all have effects on results, especially regarding bulking and cutting. We do have to remember not to go overboard. Some common signs of overtraining are lowered strength, lowered body temperature, poor sleep quality, increase in body fat/water retention, and susceptibility to illness such as colds, flu, and digestive problems. It’s all about balance, and rest is just as important to your results as pumping iron.

About the Trainer: Lee Boyce

Lee Boyce, CPT is a strength coach based in Toronto, ON. A former Kinesiology Major, Lee competed as a sprinter and long jumper at the National level. His work has been featured in many major magazines including Men’s Health, Musclemag, TNATION, and also on national television. For more on Lee, check him out at leeboycetraining.com, @coachleeboyce and Facebook.

Increasing your fitness level is a great goal. It may seem difficult if you have not exercised regularly, but you can achieve it with the right information. The fitness tips here are going to assist you in reaching your fitness goals. This will make you healthier and make life more enjoyable!

Don’t focus on just using crunches to strengthen your abdomen. Through university studies, it has been shown that 250,000 crunches only burns a pound of fat. Simply doing only crunches means that you aren’t getting as much of a workout as you need. Vary your abdominal exercises for superior results.

Grow your own garden. Gardening is a great workout. Weeding, digging, and being on your knees working the soil is required for a good garden. Gardening is only one thing that can be done at home in order to stay in shape.

Resistance training will build muscle and shape your body. Strength training is a great way to increase your metabolism. This means your basal metabolic rate will be higher. Be sure you give each muscle group a day of rest before working it again.

Daily exercise is the most tried and true path to fitness. Doing this means that there is a purpose to your hard work. It’s best when you begin working out on a daily basis. You will want lighter exercise on occasion so that you can provide adequate rest for your body.

When you are working out, wear comfy clothing. At some gyms you may find are more like fashion shows than a place to exercise, and you may feel pressure to dress accordingly. Make sure that you wear clothes that are comfortable when you are working out. Good workout attire will help you pay attention to getting into shape and not how bad the clothes look or feel.

Do some workouts in the privacy of your own home. You can do things like sit-ups, push-ups and other exercises while you are at home. Invest in a a few dumbbells, elastic exercising bands and an exercise ball. All you need for a good cardiovascular workout is a jump rope.

If you want to maintain a high level of fitness, you’re going to have to make sure you’re flexible. You need to incorporate a stretching program into your fitness routine to ensure that your body stays limber. This will help keep you agile and also help to prevent injuries from happening to you.

The single most forgotten aspect of working out is quality stretching. You can help all of the muscles in your body truly circulate when you stretch before and after each of your workouts. Additionally, tight muscles can be unpleasant. Make time for stretching after each workout to ease muscle soreness and improve your flexibility.

Simple rule for working out to build your body: Fewer reps with heavier weight will build more muscle mass. Begin by selecting a muscle group, such as the chest. To begin, light weights to warmup. 15-20 repetitions ought to be simple with this amount of weight. The second set should involve weights for which you are only able to do 6-8 reps. Add 5 more pounds, and then repeat the reps for your third set.

To add a relaxing element to your fitness program, consider spending some time in a steam room or sauna. Saunas are excellent to use after a grueling workout. In addition, they provide you numerous health benefits. If you have sore muscles, you will find the sauna to be very soothing.

When cycling, slow and steady wins the race. If you pedal to fast you will exhaust yourself very quickly. A steady pace will help to build endurance and, eventually, reduce fatigue. Also, this pace can help you feel when an injury is coming, so that you do not strain or tear any muscles.

Keep a fitness journal. This journal can boost awareness and measure your accomplishments over time. Your physical life might actually hang in the balance of exercise, so treat fitness with that level of urgency.

A vital fitness tip is not to exercise when you’re sick. When you are ill, your body needs time to heal and recuperate. Exercising strenuously during this time can hinder the natural healing process. Your body won’t be able to endure and build muscle at this time. So, halt your workouts until you have recovered. While you are waiting, get plenty of rest and eat well.

Count your reps down instead of up. Instead of counting upwards from zero, try counting down from your chosen number of reps. It will make your workout seem shorter and easier because you are allowing yourself to think in lesser amounts. If you count down you will be more motivated.

Make sure you plan out every day out of the week so that you have time set aside towards exercising. When you lead an unorganized life, it’s far too easy to be forced to eat unhealthy things from a vending machine, fast food chain or to forgo working out. By scheduling your day ahead of time, you can pack a healthy meal and still have time to exercise.

Being fit is the best thing you can do for your health and wellness. If you have not exercised regularly during the past, you might feel overwhelmed, but this is possible if you get the right help. Use what you learned from this article to reach all of your fitness goals.

via aaceipi.org

Although I always enjoy a good cardio workout, I often steer clear of strength training. That’s because it’s probably my biggest weakness, fitness-wise, so I know I should do more strength training–not less.

Thankfully, I’ve recently discovered rock climbing, which provides a great workout for both your arms and legs. It also helps to improve flexibility (another weak spot for me). And even though it seems pretty stationary compared to say, running, after climbing for a few hours you’ll definitely break into a sweat (and burn over 700 calories an hour!).

I had my first rock climbing experience at Chelsea Piers in NYC where I tried belaying, a technique in which you wear a climber’s harness and a partner helps prevent you from falling too far.

I would love to say that I mastered every climb, but the truth is I was utterly exhausted after three hours, and had to repel back down halfway through my last climb.

But I did learn a lot, and, now that I (sort of) know what I’m doing, I’m determined to go back and try again, and maybe even try bouldering, which is rock climbing without the rope and harness.

Here are a few facts and tips I picked up along the way:

Knots matter. Before I could even start climbing up the wall, I was given thorough training instructions on how to tie a figure eight knot. This is what secures the climber’s harness to the climbing rope, so it’s important to master this one!

Be aware of numbers. Rock walls aren’t colorful just for fun. The colors indicate different paths climbers can try, with each trail having a different level of difficulty. Levels can range from 5.1 to 5.15.

Beginners can try only grabbing holds of a certain color, but placing their feet anywhere. More advanced climbers can try only using one color for both their hands and feet.

Remember to communicate. It’s important for the climber and belayer to be aware of what the other is doing, and tell each other what they need. For instance, the climber will say “on belay,” and wait until the belayer says “belay on.” The climber will say “climbing” once they are ready, and begins when the belayer says “climb on.”

Chalk it up. You should have a chalk bag attached to your harness. The chalk helps you grip the holds better when your hands start getting sweaty.

It’s not all about the arms. In the beginning, I thought I would primarily be using my arms for climbing. I quickly learned that the smartest way to climb is by using a lot of leg strength to push yourself up, rather than pull.

Don’t overexert yourself. Try to make a bunch of smaller moves, rather than several big ones. Stretching for bigger moves will use up more energy than necessary.

Be creative. Rock climbing is like a puzzle; you need to figure out where to put your hands and feet in order to get to the top in the quickest and easiest way possible.

Take advantage of the rock wall itself, not just the holds. Try putting your hands on the same hold, if possible, or switch feet by shuffling one to the other if necessary.

Take a break. Don’t be afraid to just let go of the wall and “hang” if you’re getting tired. It’s not a race to get to the top.

“Sit” back and enjoy the ride down. When you’re ready to come down, lean back and come down in a seated position. Try to keep your legs fairly straight, with your feet flat on the wall (you can “bounce” off it).

via news.health.com

In our look at how to boost metabolism, we examined the link between daily behavioral patterns and metabolism.  This shows how the application of straightforward biochemical processes can be harnessed as a metabolism booster to help you achieve your fitness and weight loss goals.  But, as we’ve shown before, simply attempting to achieve weight loss by physical activity isn’t enough.  It’s also imperative to the proper fuel metabolism boosters, to achieve those goals.  Adding natural, healthy metabolism boosters to your diet can play a significant part in achieving those goals.

10 Natural Metabolism Boosters For Weight Loss

1.  Coffee – Coffee antioxidants, in addition to its stimulant properties, make it one of nature’s best metabolism boosters.  Studies have repeatedly shown enhancements in athletic performance for elite runners who consume coffee, but there exists some debate about the exact mechanism of action.  Certainly caffeine is considered to play a role, but contrary to the alertness theory, the more favored explanation for why coffee boosts metabolism so effectively is its ability to increase free fatty acid circulation in the bloodstream.  The increased availability of free fatty acids for metabolism avoids the fatigue that occurs during exercise when glycogen stores are exhausted.  Expect a boost in metabolism from coffee consumption lasts approximately 4 hours for healthy adults.

2.  Lean Protein — Lean protein is more difficult for the body to digest, and provides the essential building blocks to increase muscle mass, which is one of the greatest metabolism boosters you’re going to find.  The purpose behind strength training is to tear muscle fibers, which will then be built up larger than before.  To fuel this process, aim to consume 10-35% of your daily calories from lean protein sources, such as tilapia, salmon, chicken, and lean cuts of red meat.

3.  Green Tea — Long lauded as a rich source of powerful antioxidants, green tea has also been shown to boost metabolism in men.  In one Swiss study, men who drank green tea with meals experienced a boost in metabolism that lasted for 24 hours.  Subsequent research has shown that consuming of 3-6 cups of green each day has the cumulative effect of burning an additional 60-80 calories per day.  On average this is the equivalent of 6 minutes per day spent jogging.

4.  Dairy — Science has repeatedly shown that getting enough calcium in your diet reduces your risk of obesity, which on the surface at least, makes sense.  Calcium plays a huge role in generalized health, brain function, and metabolism.  However, when it comes to calcium, not all sources are created equal.  Leafy greens and American persimmon are high in calcium, but the effect of calcium oxalate in your diet is different than dairy sources.  For instance, in one research study, participants who consumed at least 580-mg of dairy calcium daily (12 ounces of milk) lost 12 pounds over a 2-year period.

5.  Grapefruit – A study by the Scripps Institute on grapefruit verified its place as one of the top metabolism boosteing foods.  In this study, participants who at a half a grapefruit at each meal lost an average of 3.6 pounds over a 12-week period.  Drinking a serving of grapefruit juice with each meal conferred a weight loss of 3.3-pounds.  Scientists attribute the majority of the effect to the flavanoid compound naringin, which is believed to suppress insulin response.

7.  Spinach (and other leafy greens) – A study conducted at the Swedish Karolinska Institute showed the impact of nitrates on metabolism.  Subjects given a nitrate supplement experienced an overall increase in metabolic activity, as measured by mitochondrial efficiency.  Their work has shown that dietary nitrates, which are present in high levels in most leafy greens, are metabolized into nitric oxide by oral bacteria.  Nitric oxide has the effect of lowering blood pressure, reducing the amount of oxygen required for muscle function, and possibly mediating insulin response.

8.  Peppers and other “hot” foods – Capsaicin, the ingredient responsible for “hotness” in peppers and other spicy foods, have been shown to increase metabolism by about 8% for several hours after consumption.  Additionally, they contribute to feelings of fullness, and have been shown to reduce blood lipid levels in some studies.  Other dishes from the Far East, most notably those containing curry, have been reported to impart similar effects.  This has lead to the use of spices such as capsaicin, turmeric, and coriander in many herbal metabolism boosters.

Understanding how to harness your metabolism for weight loss is one step in the process of changing your life.  Replacing empty calories with nutrient dense metabolism boosters is key to provide the fuel for weight loss, and the satiety to stave off food cravings throughout the day.

Photo Credit

This post originated at Live Fit Blog, which is written by Greg Hayes. To read more about fitting fitness into busy lives, check out his blog.

8 Natural Metabolism Boosters For Weight Loss

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Metabolism, or the rate at which your body burns calories during normal daily activity, is one of the keys to developing a sustainable weight loss plan, and can be a key step in the battle to lose belly fat.  By learning how to boost metabolism, it’s possible to prime your body to shed pounds with less effort.  So use these tips to effectively speed up metabolism and propel your way to healthy, long term weight loss.

How To Boost Metabolism – A Daily Guide

DO – Get Enough Sleep

The subject of sleep engenders much debate, but sleep experts all agree that from kids to adults, Americans don’t get enough of it.  Reasons range from the availability of evening light sources to general over-commitments in life, none of which are going to change.  But sleep is the lynch-pin if you want to boost your metabolism.  In one study on chronic sleep deprivation, participants experienced metabolic changes akin to advanced aging, with symptoms such as reduced glucose tolerance, an increase in blood cortisol, and alterations in thyroid hormone levels.  Some tips for getting enough sleep include:

• Turning off all electronics 30 minutes before bed
• Avoid consuming alcohol before bed
• Dedicate your bedroom to sleep; no television or games
• Eliminate light sources from the bedroom, especially blue light

DON’T Skip Breakfast

Although it seems counter-intuitive, research has shown time and again that eating breakfast leads to greater success with weight loss.  During sleep, the body’s metabolism slows down as your recuperate from the rigors of daily life.  Breaking your nightly fast with a healthy breakfast, ramps up your metabolism and primes the body for the rigors of the upcoming day.  Aim for a combination of lean protein and complex carbohydrates, both of which take longer to digest than fats and sugars.  In the battle to learn how to resist food cravings, this approach smooths out insulin response and provides a steady supply of fuel to start the day.

DO Eat Plenty Of Protein

The subject of high protein diets conjures images of a high fat diet, but the two need not necessarily go hand in hand.  Unlike fat, protein has the same calorie content per gram carbohydrates, but the complex chemical structure takes longer to digest, which provides a steady fuel supply throughout the day.  Having plenty of protein available for rebuilding muscle after exertion is also key to increasing lean muscle mass; another key in the battle for learning how to boost metabolism.  To be successful, aim to meet between 10-35% of your daily calorie needs from high quality, lean protein.  If you’re looking for alternatives to chicken and salmon, try arctic char, venison, bluegill, or even lamb.  Frequent travelers should look over this list of healthy fast food choices, and plan accordingly when on the road.

DON’T Skip Meals

When you’re striving for weight loss, its easy to fall into the trap of severely restricting calories.  Unfortunately, depriving the body of the calories necessary to function puts it into preservation mode, thereby slowing metabolism.   To effectively boost metabolism, one must provide a steady stream of nutrition to the body.  Not an excess of calories, but a steady supply of high quality nutrition.  To keep your metabolism operating at peak efficiency, smooths out spikes in insulin, and allay hunger, seek out a calorie counter to estimate your daily caloric requirement allocate those calories over 5-6 small meals each day.

DO Strength Train

Strength training, whether its with body weight alone, or with weights, offers the potential to burn fat and build muscle simultaneously.  It seems intuitive that younger adults have a faster metabolism than their older counterparts.  Science supports that perception, which is attributed primarily to the loss of lean muscle mass that happens with age.  A degenerative condition known as sarcopenia is responsible for a steady loss in muscle mass, at a rate of 0.5-1% per year.  The condition starts around age 25, and in the absence of intervention, will affect nearly everyone.  By age 50, the process begins accelerating rapidly, eventually leading to muscle wasting.  Fortunately, studies have repeatedly shown that strength training can reverse this condition, so the incorporation of a regular strength training regimen into your workout routine is a key to tackling the problem of boosting your metabolism.  Since muscle burns more calories than fat, building muscle not only helps boost metabolism, it also reduces the risk of of injuries resulting from muscle loss later in life.  To make the most of time at the gym, learn what to eat after a workout to fuel muscle growth.

DON’T Go For Marathon Training Sessions

To speed up your metabolism for weight loss, make a HIIT workout part of your training regimen.  Instead of spending 2-3 hours a day at the gym, break your workouts up into shorter sessions of high intensity.  Studies show that the body continues to run at an elevated pace for several hours after a workout.  By spreading out your workouts over a longer time frame, you’ll allow the your body to consume more calories over the course of the day.

With just a handful of tweaks to your daily routine, its possible to speed up metabolism for weight loss.  Couple this with a handful of metabolism boosters, and between the two you’ll speed up your metabolism naturally.  By optimizing the body’s processes for weight loss, you’ll reach your goals far more quickly.

Photo Credit

This post originated at Live Fit Blog, which is written by Greg Hayes. To read more about fitting fitness into busy lives, check out his blog.

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This is a post from my lovely wife, as she lives through her summer vacation with our boys.

Want to have fun, get your summer workout with the kids, and spend some quality time together too?  Take the little devils to the local water park and do everything they do.  See how my day ended up with these guys…

A Fun Summer Workout With The Kids

We count ourselves lucky to have a small amusement/water park near our home, so this year, in preparation for the impending doom of summer vacation, we bought season passes.  Today was our first trip of the summer.  Little did I know what kind of summer workout with the kids I was getting myself into.  The two younger boys and I made the trip together, and they managed to keep me on my toes pretty much all day.  Our 8-year old has epilepsy, and although he’s been seizure-free for 15 months now, he still has to be watched closely.  A water park is a scary place for the parent of an epileptic child, but he has to live.  So taking him the the amusement park means doing everything he does, without the energy that comes with being that tender age.

The first thing they wanted to do was the “lazy river.”  Thinking myself to be safe floating around on a tube, I was game.

What was I thinking?  Relaxing on a floating tube?

Most of the water parks I’ve been to require people in the lazy river to be – well, LAZY.  You have to be on a tube.  Not at our park — oh no.  As luck would have it, children are allowed to swim, walk, and yes even run our lazy river.  So naturally, what do my little boys choose?  Have you ever tried to run in 3-feet of water.  You want a good without with your kids — try this on for size.  It ain’t easy.

I lost count of how many times we ran around that river before they finally decided to “catch some waves” in the wave pool.

Again, no rest for the wicked —  No Tube Required!  And I thought abdominal exercises were hard.  While the wave pool only gets about 5-feet deep, the 11-year old can touch.  So naturally, the 8-year old MUST do everything his older brother does.  So my time in the wave pool with them was spent jumping waves, dodging crazy people, swimming, and playing a game of push/pull with the 8-year old, who was constantly trying to drag me back to deeper water.  Stubborn and difficult — I have no idea where he gets that particular trait.

Next was Tiki Island — a huge jungle gym structure with tons of water toys, slides, stairs, bridges, and a massive “pot” at the top that periodically dumps water on any unsuspecting victims.  In this place, I was able to obtain a brief respite, simply circling the structure to keep the young one in sight.  But that only lasted a short period of time, then it was off to the water slides.  I don’t know how many steps lead to the top of that slide, but since I’m terrified of water slides, don’t ride them.  But I couldn’t force my neurosis on the kids, so I traipsed up — then down — to wait for the kids, so I think it was about a million ka jillion steps all together.

I’m absolutely certain there are approximately a million ka jillion steps on the water slides.

After they tired of this, I was able to convince them that a stint in the Olympic sized swimming pool sounded like a great idea.  But, of course, the 8-year old wanted to swim on the deep end, which meant I had to say right there with him, treading water.  When reminded that the water was 10-feet deep, and neither of us could touch bottom, he responded with this sarcastic rejoinder…

Mommy.  If I can swim in 3-feet of water, I can swim in 10-feet of water.  And by the way Mommy — you can swim too.

And I thought I was getting a break.

After a long time in the pool, it was back race in the lazy river again, catch a few waves, and another round of slides.  Then they decided to walk around and ride a few of the amusement park rides — FOR 2 HOURS!!  Then they let me off the hook and decided they were ready to go home.

Left feeling like I’d done a day’s worth of classes back in the gym, so I decided to take a shot at calculating just how good my workout with the kids ended up being.  This is was I came up with.

• Swimming – Moderate Pace, 1 hour — 420 calories
• Climbing Stairs – 20 minutes — 186 calories
• Water Jogging – 1 hour — 544 calories
• Walking – 2 mph — 192 calories
• Standing – 2 hours — +50 calories/hour over sitting (I did a lot of this, so by golly I’m counting it!)

OK.  I don’t know exactly how much time I spent doing each of the above activities.  But taking a rough swag, I’m figuring I burned at least 1442 calories during this fun summer outing with the kids.  Sure, the kids don’t count it as a summer workout, and they didn’t burn as many calories as I did — an advantage of being little and lighter.  But I definitely couldn’t do that every single day.  And we had fun while we were at it.

So now I don’t have to feel so bad about the funnel cake we split 3 ways at the end of the day, right?

This post originated at Live Fit Blog, which is written by Greg Hayes. To read more about fitting fitness into busy lives, check out his blog.

Getting Your Summer Workout With Kids The Fun Way

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Essential oils can promote the health and fitness of athletes in many ways, the most common being the pre- and post- exercise (or competition) massage. Long used by top athletes around the world, sports massage with essential oils plays an important part in warming up the muscles before exertion and removing lactic acid (thereby speeding recovery) after a hard effort. Massage formulas often these essential oils – Eucalyptus, for invigoration, circulation and opening airways; Lavender, with anti-inflammatory effects, relieves pain, relaxes spasms, and brings mental calm without sedation; Rosemary relieves pain, stimulates the mind and body, and has a warming effect on the muscles; Juniper Berry, used in the post-exercise formula, detoxifies and helps eliminate lactic acid from muscles; and Sweet Marjoram which helps relieve cramping in over-exerted muscles.

Blending your own massage formulas for pre and post exercise massages is simple – just between 10 and 30 drops total essential oils to each ounce of carrier oil (Sweet Almond, Grapeseed and Hazelnut are good choices). Generally, the more essential oil in a blend, the more stimulating it will be; lower concentrations of essential oil will be more relaxing. For pre-exercise, to warm and loosen the muscles, open the airways and awaken the mind, try eight drops Rosemary, four drops lavender and four drops Eucalyptus essential oils to each ounce of carrier oil Peppermint can be used in place of the Lavender if you’re really looking to ‘get going’ – though if you’re prone to anxiety before strenuous efforts, stick with the Lavender. Use light, quick invigorating massage strokes. For post-exercise, a little deeper massage can be performed with longer strokes toward the heart – this will assist removal of lactic acid and other metabolic waste products. Try eight drops Lavender, four drops Juniper Berry and four drops Sweet Marjoram, or, when the muscles are really over-exerted, try eight drops Eucalyptus, eight drops Peppermint and eight drops Ginger essential oil.

Aromatherapy oils can be used during pre and post exercise baths and showers as well, using the same oils and blends mentioned above. Be sure to add any oils to the bathwater after the bath is drawn so they do not evaporate before you get in. Before showers, essential oils can be applied undiluted to the body; this is particularly advised post-exertion to support the elimination of metabolic wastes. One drop each of Rosemary, Lemon, Eucalyptus and Peppermint essential oils can be ideal for this purpose. After a shower or bath is an excellent time to apply a massage blend to the entire body – the pores are open and the skin is clean, enhancing absorption. Choose a stimulating or relaxing blend depending on your condition.

Essential oils’ medicinal value goes beyond just warm up and cool down rubs. In many sports, stronger healing properties are often needed due to cuts and scrapes, bruises, twists and sprains. Essential oils can powerful healers of skin, muscle and connective tissue. Many oils are known to have strong anti-inflammatory action, and contain certain molecules which signal the regeneration of tissue. And, of course, there’s the stress-relieving ‘aromatherapy’ aspect, which further enhances the healing process.

To treat bruises and strains, there is no match for the synergistic molecules making up Helichrysum essential oil. Helichrysum (also known as Everlasting oil), is touted by Kurt Schnaubelt, Ph.D.: “Used for bruises, sprains, and twisted ankles – usually accompanied by swelling and subsequent hemorrhages – this oil proves to be practically a wonder cure.” Keeping a small bottle on hand is wise, as with most treatments involving swelling, quick application provides the best results. In cases of bruises, twists strains or strains, apply a thin film of the oil directly to the affected area immediately, then apply frequently as a ten percent dilution in any carrier oil until healed (the oil will help with serious injuries, but is not a substitute for proper medical attention if needed). A blend of Helichrysum and Jojoba can also be used for chronic injuries such as tendonitis – simply massage a small amount into the affected area a few times a day.

Active athletes and fitness buffs will often incur minor cuts and abrasions. Essential oils are an excellent choice for caring for such wounds due to their antiseptic and soothing effects. A 50/50 blend of Tea Tree and Lavender is a wonderful, all-around skin healer. The Tea Tree prevents infection while the Lavender sooths the area. Apply directly to cuts and scrapes after the wound has been properly cleansed. If this is too strong a blend for the younger ones, simply apply a drop or two to the gauze portion of a band-aid and cover the wound for the same effect. The ratio of Lavender to Tea Tree can also be increased for an even more soothing result.

Other than the direct sports-related uses of essential oils, the overall health and fitness of any athlete should be supported for top performance. During periods of especially strenuous training or competition, athletes may be particularly susceptible to infectious illnesses – colds, flu and the like. Diffusing Eucalyptus, Thyme, Tea Tree and/or Lemon in your home can reduce the chance of illness, or the spread of colds. Niaouli essential oil, a relative of Eucalyptus, is also an excellent oil for supporting the immune system. The oil is recommended to be applied neat all over the body after showers for best absorption and effect (use 10-20 drops). A strong immune system goes a long way to keeping an athlete happy and in top form.

This is a brief overview of many common applications of aromatherapy for supporting the health, fitness and performance of any athlete. There are many variations of the essential oils suggested – if one oil is found offensive, too stimulating, etc., try another, as this is usually the body’s natural way saying the timing of a particular oil is not right, or the oil is not compatible with the individual’s chemistry at the moment. With a little research and experimentation, an effective and rewarding combination of essential oils can enhance nearly any athletes health, fitness and competition endeavors.

Misty Rae Cech, ND is a degreed naturopath with a professional practice in Boulder, Colorado. She is also the owner of Ananda Aromatherapy, a source for essential oils and aromatherapy information.

Author: Misty Rae Cech
Article Source: EzineArticles.com
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Here are more sports you can join to lose your gut!

Mixed Martial Arts. The practice of martial arts is demanding. It’s not just about your power in subduing your opponent. Rather, it is about the coordination between your mind and your body. The rigorous training that you need to put into also demands a lot from your body and will help tone your muscles and give form to them! Whenever you fall down in sparring sessions, keep in mind that you are developing not just your body but also your mind.

Wrestling! I’m not talking about Smackdown or WWE Raw! But well, if you want to be there, that’s really up to you. But wrestling also demands a lot from your body. Have you ever seen a wrestler who’s not in top physique? This is because wrestling needs strength from your arms, back and chest muscles. You will also need your abs to stabilize your core for those moves that will surprise and subdue your sparring partner!

Professional Bodybuilding. This sport will really demand a lot from your body! The bodybuilders I know such as Jay Cutler, Ronnie Coleman and others are in top condition. Right before their competition, they clock in hours upon hours of training, day after day! They also take supplements that help them burn fat and build muscles. Like they say, there is always a first time. These pro bodybuilders did not start out as heavyweights. They were also beginners at one time. So don’t complain and don’t be discouraged, there is hope for you yet!

Mr. or Ms. Universe. If you set your eyes to becoming the Mr. Universe, you will really need to train and discipline yourself in managing your workouts as well as your diet. Any sport you join is actually a means to improve your confidence level as well as your mental capacity!

Sports is one of the manifestations of our societies’ desire to glorify achievement, discipline and the physical body! By joining sports, you will benefit from a lot of things, chief among these are a smaller waistline and better physical fitness!

Hey there, get off that couch and start pumping iron! Visit www.BodybuildingTrainingHQ.com for FREE bodybuilding training tips that could help you lose those friggin fats and build muscles!

Author: M Rasing
Article Source: EzineArticles.com
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One of the most popular products that have made quite an impression on the sports and supplements scene is that of the whey protein powder, used by body builders, weight lifters and a variety of sporting professionals and amateurs alike. The use of such supplementation is widely accepted as the whey is a naturally occurring protein and often an extremely pure form which feeds the muscles during both training and participation within their chosen sport or activity. The whey protein from a sports and supplements perspective adds value to the sports person, as the fat content is limited and therefore is a great source of protein for an athlete who demands a lot from their body.

In addition to the use of whey as a source of protein, a large amount of other products can be and are utilised by these sports people and athletes, which enhance strength and endurance, which is ideal for the sports person participating in the more extreme sports that require more effort and a longer so called exertion phase. Although the sports and supplements link vary in accordance with the actual products used, as the needs of different activities require different elements in order to maximise the athlete, or sports person concern. Creatines have been known to aid in the development of the users strength, which in turn contributes towards the fitness and endurance levels of the trainer, whilst they are pushing themselves to the limit within the training phase of their efforts.

Sports and supplements have to maintain a natural product link, as any performance enhancing products that are not naturally occurring can result in the athlete or sports person being banned from participation and hence the use of these products are mostly based upon naturally occurring proteins and other supplements that can be found occurring naturally in foods and within the human body itself. However even the use of creatine has come under the spotlight in recent times and therefore prior to implementing these products, and should the athlete be involved with sports on a professional level, then expert advice would be recommended so as to avoid any possible banning or unnecessary trouble.

Sports and supplements are really designed to remain a value added partnership in order to maximise performance, as well as the goals and objectives of the user, on a natural product basis.

Sports and Supplements serve to maximise the sports persons performance, however care should be given as to the products used. Visit Sports and supplements for a full range of products and news at http://sportandsupplements.com

Author: Chris Kennelly
Article Source: EzineArticles.com
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At the beginning of recorded time, humans have been doing the right things. As far back as the Primitive Era (2500 B.C), the Chinese were using exercise to overcome and prevent disease in efforts of prolonging life. In the days of the Greek Era 9500 B.C. athletics were a large part of life and entertainment. Greek physicians began involving themselves with athletics. Herodicus (480 B.C.) is recognized as the first “Teacher of Athletic Medicine”. Hippocrates (460 B.C.) is responsible for the development of medicine. He spent much time preparing athletes for competition and treating their injuries. Aristotle (340 B.C.) was another popular physician. Athletics were more than a sport, the Greeks built physical activity and training into their daily lives and education systems as a tool to thwart invasion from other countries.

The science briefly took off during the Roman Era (150 A.D). A Greek physician, named Clautius Galen moved to Rome and became the team physician to the gladiators! This may have been the first team coach of sorts in time. He optimized his unique position and gave four great contributions. The first was that muscles contract and shorten. Second, nerves carry a stimulus from the brain to the muscles. Thirdly, he noted that arteries take a substance (found to be Oxygen) from the lungs outwards to the tissues. Galen inevitably developed therapeutic rehabilitation exercises for his gladiators after injury. The Dark Era (1500 A.D.) offered little scientific developments. Humans heavily concerned themselves with warfare in those days. Supposedly many physicians were turning society off of exercise habits and routines. Ironically the physicians of the time mistranslated the Greek texts to mean that vigorous exercise and sports were not advisable.

When science began looking at exercise again, it became known as the Modern Era (1600-Present Day). During the 1600′s William Harvey discovered and described the flow and circulation of blood. Other medical writers of the day claimed that exercise could “preserve health”. In the 1800′s, the science finally became quantified. An English physiologist, Edward Smith, was the first to quantify the amount of work output. He actually built a large treadmill to hold 10 prisoners for work force and then used wind resistance to adjust the power levels. In Scandinavia, a large movement began and separated itself from conventional medical fields. It was named Gymnastics. The new field organized the use of exercise to improve and develop physical and mental attributes.

America in the 1900-2000 years showed many improvements and discoveries. From 1900-1920, A.V. Hill, an English physiologist, won the Noble Prize for work in muscle physiology. He is considered to be the “First Exercise Physiologist.” Two pioneer men studied under Hill. These two men established the Harvard Fatigue Lab. This is where it all started to boom. This is the very first exercise physiology lab in the US and it was literally in the basement of the Harvard Business School. Bruce Dill was one of the two founders and acclaimed as the first American Exercise Physiologist. He is highly published on exercise and physical chemistry, mainly on hemoglobin. The second founder, Joseph Wolfe, went on to create the American College of Sports Medicine (ACSM) in 1954.

The Harvard Fatigue Lab truly set a new science in motion. During the 1940-1960′s, the Army Research Lab in Natick, Massachusetts began tests. They eventually established progressive research on body composition, the body’s response to heat and cold during exercise, and much more. The 1960- 1980 years became the beginning of a fitness boom within mainstream media and society. This sudden resurgence of fitness and exercise lead Ken Cooper to coin the term and popular group training style, Aerobics. Research began into exercise effects from altitude, heart disease, nutrition, and surgical techniques and materials. All of which play vital roles in athletics and rehabilitation.

The present day is anyone’s guess. Things may be discovered that will shake the foundations of exercise science. Just these last few years, the food pyramid was completely redesigned to include different aspects of activity levels and body types within society. Recent advances with laptop computers and processing speeds, biochemical analyzers, and gas analyzers that sense your breathing exchange while moving. If your athletic curiosity demanded, you can now find out the ratio of muscle fiber types by essentially using a thick needle and pulling out a small cylinder of muscle tissue. Surprisingly it is a painful and invasive quick prick. This is named NMR spectroscopy and imaging. We, in the industry are always practicing. We always adapt routine not only to maximize results but also to adapt to the ever-changing new science. The future is limitless with the human body.

Author : ROB NIX, Sport Skills Specialist

History of sport, exercise, sport medicine

Author: Rob Nix
Article Source: EzineArticles.com
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Playing a sport will, of course, benefit you over doing no exercise at all, but it is an undisputed fact that if you only participate in a sport say once or twice a week, then this is not going to make you fit. In fact, if you play a particularly demanding sport, such as squash or rugby etc. then you must definitely do some physical training to keep in the best of fitness. As you get older, it can be very stressing on the body to play squash.

It is for this reason that most people who take part in sport, to a reasonable standard, also take there training seriously. The training must also be of a specific kind to meet the particular sport in question.

It is of no use doing long marathon type of training if you are a 100 yard sprinter, the requirements are completely different. We have sports that are of an anaerobic nature, other that are aerobic and yet others that are somewhere between aerobic and anaerobic.

However, it is very important to get expert advice on the correct way to train for your particular sport. As a tennis coach, we like other sports have a periodisation plan, i.e. covering long term goals and short term goals and taking into consideration the necessity to peak at the correct competition times. In broad terms, we do our strength and endurance training to start with; then introduce speed and specific movement training, combining the two 50/50 and finally very specific tennis training.

This shows the importance of getting some good advice, taking into consideration what you want to achieve, but be careful in thinking that by doing the same exercise week in and week out, that your body will be receiving it’s best results. You could be wrong.

If you would like to consider a home fitness workout; you will be helped continuously and program updated to suit your needs, visit http://www.fitness-ActiveExercise.ws

John Hoskins has been involved in fitness and exercise for over 50 years, and is a qualified Basketball and tennis coach, training all ages and standards.

Author: John J. Hoskins
Article Source: EzineArticles.com
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So are you thinking now that you are over 50 or approaching 50 you need to slow down, take it easy, and do not work yourself to hard? At the same time you wish you could do more things like you did when you were younger now that you have more time? Life is full of choices and what choice you make at this time in your life can be critical in determining the quality of life you will have in years to come.

There is overwhelming evidence that good fitness contributes to good health. Maintaining good health is most likely the single most important element in realizing your highest possible quality of life. Maintaining a good fitness level will enable you to do more activities and at the same time will help you to maintain good health. Given that good fitness has multiple benefits making it a high priority in your life makes a lot of sense.

Assuming you agree that maintaining a good fitness level is important, just what is good fitness? This is dependent on your goals so build your fitness plans to meet your goals. For example, if you are considering exercising because you have a higher risk of heart disease (e.g. family history) then a priority for your fitness program would be cardio workouts. The specific workouts that you do will be dependent on your fitness level when you begin. Always start out slow and talk to your doctor first before starting any exercise program.

Doing sports can be a great way to improve your fitness level. Many people find it difficult to maintain the discipline to workout weekly on their on so doing sports can help you maintain the weekly commitment that is needed. For example, playing basketball will provide a great cardio workout and you of course will need others (group) to play. If team sports are not for you then consider running/jogging. You can join a running group or a 5K training program that will provide a schedule of workouts and others to workout with.

So doing sports can be a great way to improve your fitness level while having some fun. Sports or group activities can help you maintain the commitment to exercise weekly.

You can read more about my 14 years of commitment along with what I have done at http://www.healthbysports.com.

Author: Mark Mallory
Article Source: EzineArticles.com
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I would like to suggest there is another way, and a far better way for you to get what you want from a fitness plan. What is this way? Well, what about playing a sport? When you were younger did you go down the park with a few friends and just kick a ball around? Just think how much exercise you got from doing that. Calculate how many calories were used up in one hour of playing a game of football. And don’t forget the cardio-vascular benefits.

But, more importantly, just how much more fun is playing a game than doing exercises? When did fitness begin to mean exercise in place of sport? Just how many more types of exercise do we really need to learn? Surely there are only so many different types of exercise our body’s can perform!

One of my main interests is the state athletes call The Zone. People describe putting in the performance of their life as one of the easiest, effortless things they have done. Everything just comes together, their body feels light, their mind clear and the whole experience is one of pure joy.

If the sensations experienced in The Zone are what it feels like for every part of our body to be working at its optimum, then our fitness programmes should surely work to replicate this. Many of today’s popular methods in my view do not encourage what I think of as total body integration. Muscle isolation training, core strengthening and postural exercises are some of the main culprits that ignore some of the basic principles of human movement and therefore likely to obstruct your path to true fitness.

Does your body benefit from performing specialist exercises that work individual muscles? It sure wasn’t designed to work in this way. You may argue that traditional fitness programmes have exercises that are specifically designed to build strength in your core, thigh muscles or your upper back. But lets stop and consider this, do you ever use your body in your sport or everyday activities that look anything like these exercises?

Do you perform a movement like a stomach crunch at work or on the playing field? Probably not! I believe that traditional exercises can set up performance-limiting habits that will adversely affect your movement. We develop these habits unknowingly until our movement is compromised to the point it will damage out fitness. If your body is not moving as well as it should then your chances of getting a sports injury are increased.

So I would argue it is better for us to use our body as a whole playing a sport to engage the mind and body. All of your muscle groups will be worked, your heart, lungs and circulation get a great workout, but best of all, it is so much more fun! If it is enjoyable, you will be more likely to continue being active and stay fit and trim at the same time.

Roy Palmer is a teacher of The Alexander Technique and has studied performance enhancement in sport for the last 10 years. His new book ‘Zone Mind, Zone Body’ looks at how you can take your fitness and performance to a new level by doing less. This doesnt mean putting your feet up, it means learning to train smarter. More information about his unique approach to training can be found by clicking Zone Mind, Zone Body

Author: Roy Palmer
Article Source: EzineArticles.com
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The use of sport and fitness supplements are all dictated by time, affordability or at least the availability thereof, especially in the case of time, as we would all like to do a million things but in our current and often hectic lives time just is not always available. Either way once you have made the decision to build muscle and lose some of that fat then the most logical place to start is with both the workout routine and the eating plan that you have in mind to incorporate your sport and fitness supplements into.

Considering your diet, you would do well in focusing on high protein foods, such as that of meat, dairy and related food types, whilst additional supplementation can be via whey protein products and other pro mass or weight gaining supplements, this is the basic building block that will be required. In essence you should be focussing on foods and sport and fitness supplements that encourage or at the very facilitate the growth of muscle, whilst further aiding in the loss of fat which can be accomplished via the lowering of the intake of processed foods, and unnecessarily fatty foods.

Do not believe for one minute that the use of sport and fitness supplements, and a well structured diet and or eating plan will guarantee a physique and body that people will be envious of, rather accept the fact that a lot of hard work both in the gym and outside will be required to get that ideal shape and form you have set for yourself to achieve. In addition to a suitable workout routine and a balanced diet or eating plan, the right mental frame of mind and attitude will enable you to achieve these goals.

If you are looking into the use of creatine in terms of the sport and fitness supplements that are currently available, then you should further be made aware that this supplement can have an opposite effect in terms of providing strength if you are not really working out hard and pushing yourself to the limit. Although this does not imply that any sort of negative side effects will befall you, you would rather just be wasting both your time and money by utilising such a supplement. Consider your entire motivation as well as your routines, diets and workouts when deciding upon which sport and fitness supplements you will incorporate into your plans, once you have a well laid out plan you will in all likelihood achieve your goals.

Weight Gainer Sport and Fitness supplements are one of the products you can use to accelerate your efforts in the gym. Visit Sport and Supplement for the widest range at http://www.sportandsupplements.com/

Author: Chris Kennelly
Article Source: EzineArticles.com
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Some will just accept natures way and carry on with their usual lifestyle but there will be others that want to regain a trim and toned body and that feeling of well being that comes with being fit.

No matter what age you are when you become aware of the dreaded signs that your body is not the temple of excellence that you expected it to remain. Sloth, bad habits and diet will have their way.

They will affect even a teenager’s body in just the same way as it will with any older person.

Having the right genes plays a huge part in our ability to delay the deteriorating effects of a bad lifestyle but sooner or later the body will begin give out ever-stronger signals that action should be taken to restore it to the way it was.

So what are the options?

The first thought that comes to many peoples mind is jogging. It does not require any expensive equipment, just trainers and any old clothes to suit the weather and can be carried out at any convenient time of the day or even night.

OK that’s fine for those who prefer their own company but if you suffer from loneliness or just don’t want to be alone when pounding the highways and byways of your neighborhood you will have to find a friend who shares your dedication to getting fit.

Incidentally there is a school of thought that considers jogging one of the worst activities for causing joint problems and associated pain.

Another option is to equip a home gym if you have the spare space.

Whether you buy just a few weights and maybe find a second hand simple treadmill or even if you can afford a comprehensive multi-gym machine it will still cost you.

As with all exercise regimes you will have to have the will power to continue with what can eventually become a boring routine, particularly so if budget and space consideration limit your choice of equipment.

Again great if you have company to help keep you going as listening to music on an I-pod or watching telly while you go through your routine can pall after a while. If you are a mother at least you haven’t the problem of finding a baby sitter.

If you are a sociable type join a gym.

You can keep your interest up by trying out the variety of machines that a well run gym should be equipped with, take advantage of the good advice on hand from the staff and probably find a new circle of friends with the same interests which should help you sustain your efforts.

Subscriptions vary but are usually affordable.

This is a great option unless the whole idea of exercise without seeing a tangible result after each session doesn’t appeal and the idea of running, lifting weights and other similar gym type exercises fills you with total boredom.

So lets look at Sport.

All sports have a definite objective and that is to win or lose at the end of a session.

I cannot think of a recognized sport in which women don’t take part, even the roughest and toughest such as Rugby Union and League, American Football. Wrestling and Boxing have ladies teams competing against each other. Male or female, there are very few bars to taking up any sport you fancy.

Anybody can take part in any sport; the question is whether to take up a team sport or an individual sport.

Both will have clubs and associations and with few exceptions will welcome new members irrespective of their ability and most have an emphasis on the social side of their activities so making new friends and acquaintances with common interests is an added bonus.

The competitive atmosphere generated in sports clubs can become infectious and is a spur to increasing physical fitness to better ones performance on the playing field, court or wherever the sport is taking place.

For those who cannot get on with fast ball games such as Tennis, Squash or Racquetball there are many other options open.

Fencing, with three disciplines (foil, epee and sabre) requires good reflexes and fast feet, Wrestling needs application to technique good balance and strength. Then there is Judo, various martial arts, archery, boxing and a large variety of athletic pursuits. Football of whatever kind is so popular that a team to suit any standard of play however poor, is likely to be located nearby.

My Dad who is 70 still plays a two-hour competitive game of tennis three times a week and has recently taken up golf once a week so he will have a sport when he is too old for tennis.

He still contrives to get out of taking the family’s little Shih-Tzu dog for a short daily walk because he says that just walking is boring

Another alternative for those who find road and gym work tedious and boring is to take up swimming.

Clubs organize races, water polo, sub aqua and other water activities that also require a good level of fitness and provide competition, companionship and interest, as is the case with every sport.

So for that trim and toned body and to feel good without the drudgery of jogging or the dread of boredom in the gym try taking up a sport.

There is a sport suitable for every one whatever their age, shape, standard or disability.

“~Sport for all’ means exactly what it says!

Jacqueline Lloyd is the author of this article which appears in her definitive website Hot Exercise http://hotexercise.com

Author: Jaks Lloyd
Article Source: EzineArticles.com
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