Personal Trainer Digest

Daniel McDonald asked:


Abdominal Crunche Workout

Fat covering your abdominals

The workout of abs needs to be combined with a well balanced diet to get any real results, doing this will help you remove any fat covering your abdominals. The solution to getting flat abs then is to do abdominal workouts on a regular basis combined with a good diet.

 

Abdominal workouts recommendation

I would recommend that you aim to work up to 20 reps of the following ab workout, but feel free to do more if you feel up to it. Doing as many as you can with this exercise is ok and remembers that it’s also part of okay to feel the burn.

Here is a great beginner abdominal workouts to help get you started on the path the having the amazing abs you want. This is a good abdominal workout if you are just starting out or looking for a new workout to try out.

  

Crunches

 

A crunch exercises is when you lift your upper body - head, shoulders, and upper back, But your lower back stays on the floor.

 

The crunch has replaced the sit up as the most popular abdominal exercise. The crunch movement mostly works the upper abdomen. There are many variations of the crunch.

 

Lie on your back on a mat with your knees bent Feet hip width apart and drat on the floor at comfortable distance from your rear. You may need to experiment to find a good spot for your feet, Cross your arms in front of you, with hands on your opposite shoulders.

•1)     For Tighten your stomach and lift your head, neck and chest up as one unit.

•·        Lift your shoulder blades off the floor.

•·        Concentrate on pulling your chest down towards your hips.

•·        Keep your gluts relaxed and a neutral spine position.

•·        Exhale as you lift up and old for a count of ten.

 

•2)     Slowly lower down to the floor while inhaling

 

•3)     Work up to one set of 20

 

The author of the website www.rocklikeabs.com,is dedicated to educating people on how to get better, more toned and developed abdominal muscles.

 

To learn more about obliques workouts simply visit abdominal workout today for help getting your abs in shape.

 



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Jenn asked:


Ive completely forgotten the name of this careers website. It is advertised on the tv regularly. Normally ranting on about online courses including: Business/bookkeeping,gardening,child psychology,fitness/heath… Google is no help and Oh it isn’t learn direct.. thanks!

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Michael Aldridge asked:


To accomplish a good cardio-vascular workout all you really need is a good pair of running shoes. Most cardio-vascular exercise needs little or no third party apparatus to help you accomplish your routine. Running, dancing, walking can all be done with no equipment (well, if dancing, then maybe some music would help). Other forms of cardio are step, circuit training, bike riding, swimming, aerobics and more…

With most exercise you should always remember to warm up first and cool down afterwards. This means gently stretching and moving your muscles to start off with. Suddenly moving into full exercise without building up first will cause problems such as stiffness and cramps. Ease yourself into it. Then after exercise, the cool down is basically gently moving the muscles and joints to stretch and relax, as your body returns to its normal pace.

Running:

Make sure you have a good pair of running shoes. The technology put into these shoes nowadays is highly researched and designed to reduce shock to the feet, ankles, legs and back. So don’t skimp on these - you get what you pay for.

Before you start your run, be sure to warm up first. Start with a brisk walk ensuring you move your arms vigorously gradually breaking into a slow jog. It is better to run at a speed to which you can still converse. If you find yourself losing breath, slow your pace down until you’ve recovered. If you are a novice runner try running and walking, until you can hold your run for 15 minutes.

Now increase the length and time of your run by a couple of minutes every other time you hit the road or treadmill, until you can run for 30 minutes without stopping. Try to increase your run time by 10% each week, remember not to over do it and don’t forget to warm down at the end of each by slowing down gradually. When your run is complete stretch your legs for 30 seconds per muscle, hamstring, calf and thigh.

Cycling:

Cycling is one of the best ways to get a good cardio-vascular workout.

First of all, if you are riding on the roads safety is paramount, always use the appropriate safety equipment when road riding. You can stay fit by riding a bike to work, most people work within a five mile radius of there place of work, which is a perfect distance for a bike ride.

Exercise bikes can be used in a variety of ways, general riding for specified length of time, this is like going for a bike ride with out the dangers of road riding and the weather. Warm up riding you can use an exercise bike for warming up the legs before a leg workout. Also exercise bike classes, these classes are taken by an instructor, who will put you through various levels of pace, quite like a circuit training exercise with a bike.

You may find it surprising to find that riding a bike five miles 3 times per week will improve your heart rate, your posture, skin and weight control. Some even say that riding and running are great ways of relieving stress.

Swimming:

One of the best ways to firm up and trim your body down. Due to the resistance the water has on the body swimming involves all the major muscle groups this allows the body to burn up to 20% more calories than swimming through air. Swimming a few lengths per day will keep you fit and give you an excellent workout. Swimming also has less impact on the joints than say, running.

If you wish to take your swim a little further try picking up the pace of your swim, you can work up to a great aerobic exercise and give your body an excellent workout.

Start off by swimming 1-2 lengths at a time resting between sets if necessary, after you have swam ten lengths call it a day. The next day repeat the process until you can swim five lengths without a break. Progress to ten lengths in by adding an extra length each time you return.

You can put together your own cardio raining routing in the gym, if you have a problem with this then the staff on hand will write one for you and show you how to achieve your goal. Try to make your cardio last between an hour and an hour and a half. A good start point for cardio is always a run.

This cardio workout will work for a person of medium fitness, however adjust the times and pace according to your fitness levels.

1. Run at a light pace for 20 minutes, start off at a walking pace and gradually move to a run, this helps you get warmed up and the blood pumping.

2. Rowing machine- set the rowing machine for a countdown time of 15 minutes or keep a check on your watch or the clock. Start off with a slow rowing motion to get the pace up, maintain this steady pace throughout the full 13 minutes and use the 2 minutes to slow the pace down.

3. Move immediately on to exercise bike take a stead paced ride for 12 minutes with a sprint finish for the remaining 3 minutes.

4. After the exercise bike move directly on to the step climber for a period of 15 minutes climbing on a light level to get the legs going. Try to move at a swift pace for the full 15 minutes as this is the last of the leg work you will be doing.

5. When you have completed the step climber, move onto the abs bench for some crunches. 4 sets of crunches to failure is your target for this exercise. Try twisting your body and touching your left knee with your right elbow and vice versa.

6. The last exercise in this quick cardio workout is the leg raise apparatus. Bring your knees up to your chest for 3-4 sets for as many reps as possible (failure)

After the completion of this cardio workout, remember to do a full warm down by stretching the muscles. The full workout should take you around 1 hour 20 minutes.



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woman’s stride asked:


I’m writing a business plan for starting my own cleaning residential and office cleaning company. Does anyone have any tips for me?
I appreciate any tips..the tips don’t have to be geared towards the business plan.

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Walter Derksen asked:


She stands tall and confident on long muscular legs with sweeping quads. She is an athlete yet still feminine and poised. Her image is respected and she’s wearing maybe a workout outfit or a bikini and she is the epitome of health, and fitness. On this bikini diet she is the picture of strength and beauty many women strive to attain.

A bikini diet with a heaping plate full of mashed potatoes smothered in gravy, a big juicy steak topped off with a big slice of garlic toast with extra butter. Then you finish this off on a daily basis with a huge piece of chocalate cake with sugary icing that you wash down with your favorite soda.

Your day is consumed by eating three of these kinds of meals a day no exercise and plenty of couch sitting while watching your favorite television shows. Oh and don’t forget the junk food snacks and buttered popcorn while watching that favorite show. All this just to be on that bikini diet trying to find the quickest way to regain your figure.

Oh if only this were true. Why is it that our favorite foods we love the most are not the ones we need if we are on a bikini diet, but instead we need to eat foods that taste like cardboard and stirofoam? Why is it always so difficult?

Is it the diet helping us regain our figure or is there more to it than that? I suppose a bikini diet would also include a proper work out and exercise schedule along with a healthy diet consisting of a lot of vegetables, lean meats, foods low in sugar content but still able to give you a burst of energy.

Everyone is looking for a total package workout consisting of both a diet and a simple workout with no endless cardio, fancy equipment and no steriods to achieve that feminine strong muscle toned body in a bikii every girl these days wants.

What would be great would be a program that burns fat, tones muscle and is endorsed by elite trainers and top female fitness magazines. It would be a program that all women could use of all ages to gain that bikini look! Most importantly your workouts would be shorter and you wouldn’t have to work out 3 hours in the gym every day!

A bikini diet that can be done in the comfort of your own home without adding a lot of extra stress, using a minimal amount of time, maybe three or four times a week is the ideal diet and fitness program that would appeal to women of any age. In today’s world that would be a life saver.



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susan15022001 asked:


I am just returning to a healthy lifestyle. I think my needs and issues are different than a young woman, in her twenties. I am looking for a free website with a lot of motivational tips and a forum, if that is possible. Thanks so much for your help. Sue

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Isolated in Iraq asked:


I am trying to design a workout program for my sister. She is in another country and has little fitness knowledge. Trying to describe how to perform various exercises has proven a tedious task online or over the phone! I remember seeing a web page that would actually show a drawing of a person going through a movement and would highlight the muscles it was working. I searched google to no avail. Does anyone know of a website that shows someone actually going through the movements? Thanks in advance!

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Synapse India asked:


Having a swimming pool at your home can be the most fulfilling feelings you can give to yourself. You can shed off your day’s tensions and worries by taking a quick dip into your exercise pool and get hours of relaxation and fun.

Options of Pool:-

Normally swimming pools are of two basic types: above-ground pools and inground pools. Get the one that suits your tastes and needs. Swimming pool are available in a variety of different materials, giving you ample options to choose from. You can choose anything from fiberglass, concrete, aggregate finish, tile or vinyl-lined pools to realize your dreams.

You must consider the size or shape of your pool to get the most suitable swimming pool to give you the ultimate pleasure of relaxation and fun. If you want to add swim laps into your swimming pools, you will require a long pool. If you want to entertain, you’ll need some non-pool space (such as a deck) and shade. If you want a pool to just relax, a smaller model may be adequate.

Features of a swimming pool:-

Swimming pools come in different formats and features catering to different needs and requirements. You can add personalized heaters into your pool to make it really useable. Heaters are useful fro those swimming pool, which are installed in cooler climates. Many homeowners turn off the heater in the warmer months to save on the utility bill.

One of the important things to keep in mind is the filtration system of your swimming pool. Having a good filtration system keeps the water clean. Also, it is important to check the proper chemical balances so that contamination can be averted. Therefore it’s also advisable to use a water testing kit. It gives a good indication of when you need temporary treatment, and when a pool service professional is needed.



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