tag:blogger.com,1999:blog-79216743280542482252024-03-14T03:21:01.488+00:00The Fitness RoomHelping you learn more about fitness and health. With simple tips, advice, and techniques for exercise, fitness and health. The fitness help you need. Now.TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.comBlogger114125tag:blogger.com,1999:blog-7921674328054248225.post-58510826778727063352013-08-05T17:00:00.000+01:002013-08-05T17:00:00.585+01:00Top Tips To Get Fit - Part 2<div dir="ltr" style="text-align: left;" trbidi="on">
The following blog entry is the second part of 'Top Tips To Get Fit'. The first part offered five key tips to help achieve our fitness goals. This post will offer another five tips to help us further.<br />
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<u>Make it Fun</u><br />
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A major key to getting the most from exercise is to make it fun. If we enjoy our training than we are far more likely to do it, and this will lead to us getting good results. Many people find team sports a great way of getting exercise as they get a lot of enjoyment from it.<br />
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<u>Anything is better than Nothing!</u><br />
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Any exercise is better than nothing. A ten minute walk with our dog means we are beating the guy who is spread across the couch! Everyone needs to start somewhere, so it is important that we do not worry when we are not doing 5 mile runs right away.<br />
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<u>Sneak extra exercise</u><br />
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Try things like taking the stairs instead of the lift/elevator, or getting off the bus an extra stop early in order to get extra exercise in!<br />
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<u>Make friends with other fitness people</u><br />
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If we get to make friends with like-minded people, who have similar fitness aspirations, this can really help to keep us motivated.<br />
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<u>Eat Correctly</u><br />
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This is possibly the most important piece of advice out there. We cannot out exercise a bad diet, so we must ensure that our eating is right. </div>
TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com0tag:blogger.com,1999:blog-7921674328054248225.post-72901747424073346012013-07-29T17:00:00.000+01:002013-07-29T17:00:00.830+01:00Top Tips To Get Fit - Part 1<div dir="ltr" style="text-align: left;" trbidi="on">
The following blog entry will look into some top tips for us to incorporate into our lives in order to get fit. This is to the first part of two, so be sure to come back again for more great tips.<br />
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<u>Make keeping fit a part of your routine</u><br />
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If we make fitness and exercise an intrinsic part of our lives it will be far easier for us to stick to our regimes and far less likely for us to miss sessions. In keeping it as an 'optional extra', we are likely to fall short in our fitness quest.<br />
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<u>Set Goals</u><br />
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Setting goals is a fantastic tip for keeping fit. With goals to aim for we are more likely to stick to our regimes and also have something to measure our progress by. It is important that the goals we set stretch and challenge us, but are also achievable. If we set unrealistic targets we are likely to fall flat!<br />
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<u>Be Flexible</u><br />
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This is very important. It is important not to be too regimented, as our lives require us to flexible. If we miss a session, it is important not to worry about it, just put more into the next session.<br />
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<u>Do Not Overdo It</u><br />
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Over training is a common mistake that people make. All sorts of problems can come from this. Injuries, fatigue and ill feeling towards training can all stem from over doing it. In turn, each of these factors can contribute to us not wanting to train.<br />
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<u>Do Not Expect An Overnight Change</u><br />
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This is another key thing. Often people expect to see major results after three sessions! This is simply not reality. Patience is the key, and if we stick to our diet and exercise plans, results will come.<br />
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These are five key tips that should be used when looking to get fit. Make sure to check back next week for part two of 'Top Tips To Get Fit'. </div>
TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com0tag:blogger.com,1999:blog-7921674328054248225.post-44171429101946531472013-06-17T22:34:00.000+01:002013-06-17T22:34:00.207+01:00The Importance of a Strong Core<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial, Helvetica, sans-serif;">This article will discuss what the core is, why it is important to build a strong core and also look at some key exercises to help to develop a strong core.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><u>What is our core?</u></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I would suggest, from personal experience, that many people believe our core to be the abdominal muscles. And this is partly true. However, there is much more to the core than just our abs. The muscles in the lower back, pelvis and hips also make up our core. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><u>Why is it important to build a strong core?</u></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Our core is so vital to most of our movement that it is important to develop a strong core for a number of reasons. </span><br />
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<ul style="text-align: left;">
<li><span style="font-family: Arial, Helvetica, sans-serif;">A strong core can help with our balance and stability.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">A strong core can help to reduce our chances of injury. Developing our core leads to a greater range of motion for us and thus makes us far less likely to get injured. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">We need a strong core to help us with daily tasks. Bending, reaching and twisting are all aided with a strong, healthy core and these are things that we do every single day. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Developing our core is a major thing with sports. Athletes of all levels should look to build their core as it can lead to an improved performance. We can swing better, run faster and kick further.</span></li>
</ul>
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<span style="font-family: Arial, Helvetica, sans-serif;"><u>Some key exercises to develop our core</u></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">There are many exercises that can be used to develop and strengthen our core muscles. At a beginners level there are simple exercises that will start building our core. As we progress we can change these exercises, making them harder to improve our core even further. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Sit-ups and crunches, <a href="http://www.squidoo.com/the-plank" target="_blank">planks</a> (bridges), push-ups, squats and leg raises are some of the basic exercises that we can do to develop and strengthen our core muscles. Once we master these, we can advance upon them. For example, we can start adding side planks, one armed push-ups and pistol squats into our routines. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><u>Conclusion</u></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">It is clear that the core is vital to our everyday lives, but it can also help us steer clear of injury and enhance our sports performance. There are many exercises we can do to strengthen the core, including crunches and planks. </span></div>
TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com0tag:blogger.com,1999:blog-7921674328054248225.post-15114763123219002692013-06-10T22:00:00.000+01:002013-06-10T22:00:05.185+01:00Push Up/Squat/Core Circuit for Beginners<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial, Helvetica, sans-serif;">Today we will look at a small circuit that will tone and strengthen our core, as well as our arms and legs. This circuit is designed for beginners but can be adjusted to suit your own needs. As we get better at this circuit, we can increase the reps for each exercise.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">There are only three exercises in this circuit, but the key to getting the most from it is to not stop exercising. This circuit is excellent when combined with half an hour of pure cardio (think 30mins of jogging).</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><u>The Circuit</u></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">10 push-ups</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">12 squats</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">20 abdominal crunches</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">12 push-ups</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">15 squats</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">25 abdominal crunches</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">15 push-ups</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">20 squats</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">30 abdominal crunches</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Note: ensure proper form is executed with each exercise. </span><br />
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TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com0tag:blogger.com,1999:blog-7921674328054248225.post-91399834973602582702013-06-03T19:00:00.000+01:002013-06-03T19:00:01.347+01:00Salt<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial, Helvetica, sans-serif;">Many people do not realise that the amount of salt they consume on a daily basis could be putting their heart at risk. With that in mind, this blog entry will look into salt, looking at how much is too much, where salt is found and tips on how to reduce our salt intake. </span><br />
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<u>How Much is Too Much Salt</u></span><br />
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It is recommended, by health experts, that adults consume less than 6g of salt a day. A level teaspoon of salt is about 6g.</span><br />
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Currently, in the United Kingdom, the average intake of salt on a daily basis is above the recommended maximum allowance. </span><br />
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<u>Where Is The Salt?</u></span><br />
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Some of the main culprits of containing high levels of salt are processed foods, canned soups, take away foods and ready meals.</span><br />
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When we are out shopping it is important to look out for foods like baked beans, pizzas, pork pies and some breakfast cereals.</span><br />
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<u>Effects of Too Much Salt</u></span><br />
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Consuming too much salt can have a negative impact upon our health. Too much salt can increase the risk of us developing high blood pressure, and this can lead to coronary heart disease.</span><br />
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<u>Tips To Avoid Consuming Too Much Salt</u></span><br />
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Here are some tips to reduce the amount of salt in our diet:</span><br />
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<ul style="text-align: left;">
<li><span style="font-family: Arial, Helvetica, sans-serif;">Remove the salt pot from the dinner table</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Check food labels when shopping</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Add herbs and spices as a salt replacement</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Switch salty snacks for fruits and veg</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Avoid generally salty foods such as bacon</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Be aware of cooking sauces as some are high in salt content</span></li>
</ul>
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<span style="font-family: Arial, Helvetica, sans-serif;">Salt is so easily over-consumed without the right knowledge and understanding. If we remain aware of how much salt we are allowed (maximum 6g per day) and we learn how to control our intake we will be fine.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Leave a comment, I look forward to your feedback.</span></div>
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TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com0tag:blogger.com,1999:blog-7921674328054248225.post-56091408362962857882013-05-27T19:00:00.000+01:002013-05-27T19:00:05.457+01:00A Mini Workout<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial, Helvetica, sans-serif;">I am a firm believer that there is no excuse to not exercise. However, it is also a reality that we have busy lives and sometimes it is difficult to fit everything in. This page will show a 5 minute exercise, to be used when we are really struggling to fit in a workout. Everyone can spare five minutes! This routine requires nothing but our own body weight, and so can be done anywhere. No excuses. </span><br />
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<u><span style="font-family: Arial, Helvetica, sans-serif;">Five exercise - five minutes</span></u></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1 minute of jumping jacks (star jumps)</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1 minute of push-ups (press ups; for more info, click <a href="http://www.squidoo.com/why-push-up" target="_blank">here</a>)</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1 minute of squats</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1 minute plank (for more info, click <a href="http://www.squidoo.com/the-plank" target="_blank">here</a>)</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1 minute of lunges</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">That's it. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Remember, this is not to replace regular exercise, this is merely for when we are really short of time. Use sparingly!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Leave me your thoughts. </span></div>
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TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com0tag:blogger.com,1999:blog-7921674328054248225.post-58298949525295228962013-05-20T18:30:00.000+01:002013-05-20T18:30:01.086+01:00The Most Important Thing About Exercise<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;">We all know that exercise is an important
aspect of our lives. It helps fight disease, keep our brains ticking over and
keeps our body in tip top shape. But what are the most important parts of
exercise? This blog entry will look into just that, examining what are the most
important things to consider when we are exercising. </span></div>
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<u><span style="font-family: Arial, Helvetica, sans-serif;">Form<o:p></o:p></span></u></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Practicing correct form is such an important element to our
training regimes. Whatever the exercise is, it is vital that we perform it
correctly. Simply put, if we perform it right we are less likely to get injured
and more likely to get something out of it. Proper form is a must for all
exercise. </span></div>
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<u><span style="font-family: Arial, Helvetica, sans-serif;">Continual growth<o:p></o:p></span></u></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">It is also crucial that we aim to progress constantly. If we
can run for 5 miles, then we need to go for 6. If not, we are just training the
body to do what it can already do. Continual growth will help us to see the
best results. This means gradually increasing resistance and distance!</span></div>
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<u><span style="font-family: Arial, Helvetica, sans-serif;">Mixing it up</span></u></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">By doing the same thing, over and over again, our bodies get
used to it, and we are no longer able to grow. Therefore it is vital that we
change the exercises we are doing regularly. </span></div>
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<u><span style="font-family: Arial, Helvetica, sans-serif;">The Most Important Thing About Exercise</span></u></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">However, the one thing that trumps everything else mentioned
is enjoying exercise. Once we enjoy the exercise we are doing, the rest will
fall into place. When we enjoy exercising we will put 100% effort into it. It will
become easier for us. We will be more likely to practice correct form. We will
want to continually progress and grow. We will be able to mix things up a bit
and keep ourselves interested. </span></div>
</div>
TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com0tag:blogger.com,1999:blog-7921674328054248225.post-18827124243619119592013-05-13T18:30:00.000+01:002013-05-13T18:30:02.276+01:00Easy Salad Dressings - Part 2<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;">This is the second part of my blog posts on simple, yet
affordable, salad dressings.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Note: These recipes were not created by me, but are adapted
from <i>Jamie’s Ministry of Food</i></span></div>
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<i><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></i></div>
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<u><span style="font-family: Arial, Helvetica, sans-serif;">Lemon Dressing<o:p></o:p></span></u></div>
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<u><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></u></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Ingredients:</span></div>
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<ul style="text-align: left;">
<li><span style="font-family: Arial, Helvetica, sans-serif;">6 tablespoons of extra virgin olive oil</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">1 Lemon</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Seas salt and black pepper</span></li>
</ul>
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<span style="font-family: Arial, Helvetica, sans-serif;">To create the dressing, we put the oil and the salt and
pepper into a jar. We then squeeze in the lemon juice (all of it!) and mix
together well. Easy!</span></div>
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<u><span style="font-family: Arial, Helvetica, sans-serif;">Balsamic Dressing<o:p></o:p></span></u></div>
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<u><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></u></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Ingredients:</span></div>
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<ul style="text-align: left;">
<li><span style="font-family: Arial, Helvetica, sans-serif;">6 tablespoons of extra virgin olive oil</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">2 Tablespoons of balsamic vinegar</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Sea salt and black pepper</span></li>
</ul>
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<span style="font-family: Arial, Helvetica, sans-serif;">All we need to do is put all the ingredients into a jar and
mix well. Simple, tasty and cheap. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Each of the salad dressings in the two blog posts are simple and taste great. They are also far more affordable than what you buy in the shops.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Leave your comments and let me know what you think of each of the dressings!</span></div>
</div>
TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com0tag:blogger.com,1999:blog-7921674328054248225.post-47784995964438003872013-05-06T18:00:00.000+01:002013-05-06T18:00:00.603+01:00Easy Salad Dressings - Part 1<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">When buying foods from the supermarket it is very important
to look at what ingredients are in them. Many foods contain things that should
not be in them, preservatives and the like, as well as other ingredients that
just add to the calories. With that in
mind, this blog entry will show two different recipes for easy and cheap, but
healthier, salad dressings. Another two recipes will follow next week in the second part of my Easy Salad Dressings. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Note: These recipes were not created by me, but are adapted
from <i>Jamie’s Ministry of Food</i></span></div>
<div class="MsoNormal">
<i><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></i></div>
<div class="MsoNormal">
<u><span style="font-family: Arial, Helvetica, sans-serif;">French Dressing<o:p></o:p></span></u></div>
<div class="MsoNormal">
<u><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></u></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">This is an easy French dressing recipe. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Ingredients:</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
</div>
<ul style="text-align: left;">
<li><span style="font-family: Arial, Helvetica, sans-serif;">¼ of a clove of garlic</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">1 teaspoon of Dijon mustard</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">2 tablespoons of white or red wine vinegar</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">6 tablespoons of extra virgin olive oil</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Seas salt and black pepper</span></li>
</ul>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">To create the dressing, we peel and finely chop the garlic. Then,
we put the garlic, mustard, vinegar and oil into a jar with a pinch of salt and
the black pepper. Simply mix this together for a tasty salad accompaniment. </span></div>
<div class="MsoNormal">
<u><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></u></div>
<div class="MsoNormal">
<u><span style="font-family: Arial, Helvetica, sans-serif;">Yoghurt Dressing<o:p></o:p></span></u></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Ingredients:</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
</div>
<ul style="text-align: left;">
<li><span style="font-family: Arial, Helvetica, sans-serif;">6 tablespoons of natural yoghurt</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">2 tablespoons of white or red wine vinegar</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">1 tablespoon of extra virgin olive oil</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Sea salt and black pepper</span></li>
</ul>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">As with the French dressing, all we need to do is put all
the ingredients into a jar and mix well.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Leave a comment and let me know what you think of the dressings. </span></div>
</div>
TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com0tag:blogger.com,1999:blog-7921674328054248225.post-66482906499444982152013-04-30T03:00:00.000+01:002013-05-01T18:09:22.125+01:00Walk-To-Burn-Calories – Diet Aid<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">A US study suggests that a menu that displays the amount of
exercise required to burn off the calories contained in the food may help
people to consume fewer calories. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">A team at the Texan Christian University found that when the
menu displayed the amount of exercise required, the diners ordered lower
calories. The trials were conducted with a group of 18-30 year olds, who were
split into three groups. Some were given menus with no calorie information,
some with the amount of calories displayed, and the final group had both the
calories and the amount of exercise needed to burn the calories off. The results
showed that the group with extra information consumed around 100 calories less.
</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">The test is now to be taken further, and onto a bigger scale
in order to confirm the findings. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">This could be a very interesting find if it proves to be
useful. It may just help a good number of people to eat that little bit less
and to get in better shape. A lot of people are unaware of how hard it is to actually
burn off the calories we consume so this could be very useful. It is also
important to remember though, that just eating fewer calories does not necessarily
mean that we are eating healthily. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">To read the full article, click <a href="http://www.bbc.co.uk/news/health-22261475#?utm_source=twitterfeed&utm_medium=twitter" target="_blank">here</a>.</span></div>
</div>
TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com0tag:blogger.com,1999:blog-7921674328054248225.post-68834604982334919552013-04-23T11:10:00.000+01:002013-05-01T18:07:22.644+01:00Five A Day<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">It is no secret, most people already know it, but getting
more fruits and vegetables into our diets is key to a healthier lifestyle. This
blog entry will look into why eating more fruits and vegetables is important, and will offer some tips of how we can get
more fruits and vegetables into our daily lives.</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<u><span style="font-family: Arial, Helvetica, sans-serif;">Why Five a Day is Important<o:p></o:p></span></u></div>
<div class="MsoNormal">
<u><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></u></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">There are a number of reasons as to why eating more fruits
and vegetables is important.</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Firstly, fruits and vegetables are generally low in fat and
calories, and therefore we are able to be in more control of our weight when
eating them as opposed to other foods that often contain high levels of fats
and extra sugars and calories. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Secondly, eating a wide variety of fruits and vegetables helps
us to get plenty of vitamins and minerals that we need into our body. They are
also a good source of other substances, such as anti-oxidants. All these nutrients
are valuable to our health. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Finally, eating fruits and vegetables helps to reduce the
risk of many diseases and some cancers. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<u><span style="font-family: Arial, Helvetica, sans-serif;">Tips to getting Five a Day<o:p></o:p></span></u></div>
<div class="MsoNormal">
<u><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></u></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Now that we know why it is so valuable to get five a day into our diet, we can look at some simple
ways of getting extra portions into our daily routine. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
</div>
<ul style="text-align: left;">
<li><span style="font-family: Arial, Helvetica, sans-serif;">We can add a piece of fruit, or a glass of unsweetened fruit
juice, to our regular breakfast. This will also help us feel fuller for longer.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Make sure that we have a piece of fruit available for a mid-morning
snack</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">With each meal we can try adding an extra portion of
vegetables to it</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">We can make each portion of fruit of vegetables slightly
bigger than normal to get even more goodness in each meal</span></li>
</ul>
<div>
<u><span style="font-family: Arial, Helvetica, sans-serif;">What Counts Towards Our Five a Day?</span></u></div>
<div>
<u><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></u></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Knowing what actually counts towards one of our five a day can often be tricky. Here are some examples of what does count towards our Five a Day:</span></div>
<div>
<ul style="text-align: left;">
<li><span style="font-family: Arial, Helvetica, sans-serif;">An apple</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">2 broccoli florets</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">3 heaped tablespoons of mixed vegetables</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">1 glass of 100% unsweetened fruit juice</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">1 medium banana</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">3 heaped tablespoons of peas</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">7 Strawberries</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">2 medium plums</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">1 medium pear</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">a handful of grapes</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">3 heaped tablespoons of sweetcorn</span></li>
</ul>
</div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Each type of fruit and vegetables contains different
properties so it is important to make sure that we eat a wide variety of them. A
good tip is to make our meals as colorful as possible!</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Thanks for reading. Feel free to leave your feedback, I am
interested in your views and will look to respond as soon as possible. </span></div>
<br /></div>
TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com0tag:blogger.com,1999:blog-7921674328054248225.post-87482190765408865872013-04-19T11:50:00.000+01:002013-04-30T10:14:19.698+01:00Rock Hard Abs<div dir="ltr" style="text-align: left;" trbidi="on">
There are so many exercises to help build rock solid abs. My favourite is the plank. This is one of the simplest, yet most effective exercises that there is for toning and building rock solid abs. For more information on the plank itself, check out this website, of mine, <a href="http://www.squidoo.com/the-plank" target="_blank">here</a>.<br />
<br />
Another important thing to remember, when wanting abs, is that we must reduce our body fat. Regularly doing sit ups will definitely tone the stomach muscles, but this does not mean our belly fat will disappear. Doing ab exercises merely works and builds the ab muscles, to see them we must torch the belly fat!<br />
<br />
This can be achieved by cardio-vascular exercises, such as running, cycling and swimming. Even going for a half hour walk can help to burn the extra calories. Combine all this with a well balanced diet and we are well on our way to a nice 6-pack. </div>
TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com0tag:blogger.com,1999:blog-7921674328054248225.post-91728664245749007302012-10-30T03:00:00.000+00:002012-10-30T03:00:03.385+00:00A Fitness Test for Everyone<div dir="ltr" style="text-align: left;" trbidi="on">
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<br />
<div class="MsoNormal">
Test Your Fitness</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This blog entry is going to show a short fitness test for us
to give ourselves a fitness ranking in different areas! There are six different
areas and the idea is that we perform each test and record our results. We can
then analyse what our results mean. (Test taken from Men’s Health Magazine)</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -18.0pt;">
<span style="mso-list: Ignore;">1)<span style="font: 7.0pt "Times New Roman";"> </span></span>Perform
as many press-ups as you can in a row. Record the result.</div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -18.0pt;">
<span style="mso-list: Ignore;">2)<span style="font: 7.0pt "Times New Roman";"> </span></span>Stand
up and see how many seconds you can balance on one leg.</div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -18.0pt;">
<span style="mso-list: Ignore;">3)<span style="font: 7.0pt "Times New Roman";"> </span></span>Now
see how long you can hold <a href="http://www.squidoo.com/the-plank" target="_blank">the plank</a> position for.</div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -18.0pt;">
<span style="mso-list: Ignore;">4)<span style="font: 7.0pt "Times New Roman";"> </span></span>Now
stand by a wall and jump as high as you can to tap it. Record the height in cm.</div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -18.0pt;">
<span style="mso-list: Ignore;">5)<span style="font: 7.0pt "Times New Roman";"> </span></span>Now
hang from a pull-up bar, keeping your arms straight. See how many seconds you
can hang for. </div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -18.0pt;">
<span style="mso-list: Ignore;">6)<span style="font: 7.0pt "Times New Roman";"> </span></span>Finally,
run 1K as fast as possible and record the time in minutes. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Analysing the results</u></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The first test is one of strength-endurance. If you scored
over 60, this is strong, 40-60 is good, 20-39 is average, and below 20 is weak.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The second test is of the stability of the core. For a
strong rating you need to have scored over 120 seconds, good is 60-120 seconds,
average is 30-59 seconds and less than 30 seconds is weak. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The third test is simply about the strength of your core. Over
120 seconds is considered a strong core, 60-120 is good, 30-59 is average and
any less than this is weak. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The fourth test is about explosive power. To gain a strong
rating you need to tap at over 50cm, 36-50cm is good, 25-35 is average, and
less than this is weak.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The fifth test is all about the strength of our grip. To hold
your grip, in this test, for over 120 seconds gains a strong rating, for 60-120
seconds is good, 30-59 seconds is average and anything below is weak.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The final test is all about cardiovascular fitness. In completing
the run in less than 4 minutes is strong, 4.5-5mins is good, 5.5-7mins is
average and any longer than 7 minutes is weak. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In completing this test and looking at the results it is
important that we do not take them ratings too seriously. However, this can
give us a good guide of our fitness levels and can also give us goals to try
and achieve. </div>
</div>
TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com4tag:blogger.com,1999:blog-7921674328054248225.post-37948907486597480022012-10-23T04:00:00.000+01:002013-05-01T18:09:22.097+01:00B Vitamins<div dir="ltr" style="text-align: left;" trbidi="on">
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<br />
<div class="MsoNormal">
B vitamins were once considered as one, single vitamin as
opposed to 8 distinct vitamins. This blog entry will look into B Vitamins as a
whole.
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>What are B Vitamins?</u></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
B Vitamins are water soluble vitamins and play an important
role in the metabolism of cells. In total there are 8 B Vitamins (1, 2, 3, 5, 6,
7, 9, 12) and each has its own name. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Health Benefits of B Vitamins</u></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
With there being different individual B Vitamins the health
benefits are more widespread. Each one has different properties. However, as a
whole, B Vitamins are important and there are a number of health benefits
associated with them. Below is a list of some of the main health benefits
associated with the consumption of B Vitamins:</div>
<div class="MsoNormal">
<br /></div>
<ul style="margin-top: 0cm;" type="disc">
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;">Help
to convert food into energy</li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;">Helps
to maintain healthy skin, hear and muscle tone</li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;">Promotes
the growth of cells</li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;">Help
with red blood cells</li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;">Reduce
the risk of heart disease</li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;">Can
help to fight depression</li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;">Helps
our immune system</li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;">Can reduce
anemia</li>
</ul>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>What are the sources of B Vitamins?</u></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There are a number of natural sources of B Vitamins before
we begin looking into supplements. Some of the best sources of B Vitamins are; animal
products, asparagus, broccoli, spinach, bananas, potatoes, milk, eggs, yoghurt,
nuts, fish and wholegrain rice and cereals. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So it is clear that we definitely need B Vitamins in our
diet and luckily there are plenty of foods available that are high in B
Vitamins so there is no excuse!</div>
</div>
TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com0tag:blogger.com,1999:blog-7921674328054248225.post-73497169366622531262012-10-18T15:57:00.001+01:002013-04-29T09:29:19.575+01:00Men’s Health Survival of the Fittest – Nottingham 2012<div dir="ltr" style="text-align: left;" trbidi="on">
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<br />
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On Saturday the 13<sup>th</sup> of October 2012 I took part
in Men’s Health Survival of the Fittest in Nottingham. Almost 4000 people took
part. This blog entry will look into this amazing event.</div>
<br />
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<u>What is Men’s Health Survival of the Fittest?</u></div>
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<u><span style="text-decoration: none;"><br /></span></u></div>
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Men’s Health Survival of the Fittest is a series of adventure
runs that currently takes place in 5 cities across the United Kingdom;
Nottingham, London, Manchester, Edinburgh and Cardiff. Each city hosts a 10km
(haha, more like 12km) run with a wide range of obstacles placed along the way.
</div>
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<br />
<u>My Preperation for Men's Health Survival of the Fittest</u><br />
<u><br /></u>
As I exercise regularly, I did not change too much up. I continued with my <a href="http://www.squidoo.com/pull-ups2" target="_blank">pull ups</a>, <a href="http://www.squidoo.com/why-push-up" target="_blank">press ups</a> and <a href="http://www.squidoo.com/the-plank" target="_blank">planks</a>. I added walking lunges to my routine and also made sure I got out there running more.<br />
<br />
I ate my normal balanced diet in preparation and on the morning of the run I ate bacon, eggs and toast with a coffee. I also ate a banana about an hour before.<br />
<br /></div>
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<u>My Run</u></div>
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<u><span style="text-decoration: none;"></span></u></div>
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<br /></div>
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I ran the event with my friend. We took part in the
Nottingham event and we were in wave 5, which started at 11am. It was a chilly morning but this was soon forgotten as the race commenced. The course began and the first obstacle to stand in our way was the hay bales!</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/qKlPi8K6AwA?feature=player_embedded' frameborder='0'></iframe></div>
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We then ran alongside the river trent completing a variety of obstacles along the way, including an army assault course, a swim across a freezing cold river, cargo nets and a run up and down the stairs in Nottingham Forest's City Ground! </div>
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<br /></div>
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But the worse was to come. The final challenge, known as the Wall of Fame, is where dreams are made or ended! Teamwork was required for me and my buddy to get over, but we managed it and claimed our medals! </div>
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<br /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-Wr1mt64sI00/UIAYxpQREUI/AAAAAAAAAFY/bWHB8twvoxQ/s1600/Survival+of+the+fittest+medal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-Wr1mt64sI00/UIAYxpQREUI/AAAAAAAAAFY/bWHB8twvoxQ/s320/Survival+of+the+fittest+medal.jpg" width="240" /></a></div>
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<u>The results</u> </div>
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<br /></div>
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For the Nottingham event, 3,769 people finished the race
with an average finishing time of 1 hour 36 minutes and 53 seconds. The fastest
time completed was 52 minutes and 2 seconds, with the slowest time being 2
hours 47 minutes and 31 seconds. I completed the race in 1 hour 25 minutes and
48 seconds. I finished in the top 30% of finishers – not bad for a first try. </div>
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<u><span style="text-decoration: none;"></span></u></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/--UmXCg3gxRo/UIAWiyqRhHI/AAAAAAAAAFI/Px3b4UO7ma0/s1600/Me+and+Steve+survived.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/--UmXCg3gxRo/UIAWiyqRhHI/AAAAAAAAAFI/Px3b4UO7ma0/s320/Me+and+Steve+survived.jpg" width="320" /></a></div>
<br /></div>
TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com1tag:blogger.com,1999:blog-7921674328054248225.post-42679465132143022032012-10-02T03:00:00.000+01:002013-05-01T18:09:22.104+01:00Baobab<div dir="ltr" style="text-align: left;" trbidi="on">
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<br />
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Baobab – Superfruit</div>
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<br /></div>
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This blog entry will look into the superfruit – baobab (pronounced bay-oh-bab). It will
discuss what baobab fruit is, where it comes from and the health benefits to
consumption!</div>
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<br /></div>
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<u>What is baobab?</u></div>
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<br /></div>
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The baobab fruit is a natural food source, and is naturally
found in Africa and Australia. The baobab fruit looks a bit like a coconut and
grows on baobab trees. Local people have used many parts of the baobab for
centuries. </div>
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<br /></div>
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<u>What are the health benefits of baobab fruit?</u></div>
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<br /></div>
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This is where the baobab earns a reputation and name as a super
fruit. The health benefits of the baobab fruit are fantastic and appear to outweigh
many other super fruits (such as the acai berry, for example). </div>
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<br /></div>
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Baobab is very high in vitamin C. It is said that it
contains six times the amount of vitamin C than oranges!</div>
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<br /></div>
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It is high in antioxidants (something discussed here) and it
is claimed that the baobab contains six times the amount of antioxidants as
blueberries, and twice as many as gojiberries. </div>
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<br /></div>
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Although bananas are one of our favourite foods for getting
potassium, baobab contains around six times the amount!</div>
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<br /></div>
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Baobab also contains a high level of calcium, around twice
as much as milk.</div>
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<br /></div>
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Finally, baobab contains more iron than red meat.</div>
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<br /></div>
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<u>Overall</u></div>
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<br /></div>
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Overall, the baobab fruit has many things going for it, and
it does appear to be a genuine super fruit. It is important that, in our
western society, we get this into our diet in the right way. It is vital that
we get natural baobab, and reap the benefits!</div>
</div>
TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com0tag:blogger.com,1999:blog-7921674328054248225.post-51300791763704101712012-08-03T16:30:00.000+01:002012-08-03T16:30:00.809+01:00Swimming for Health<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div class="MsoNormal">
Swimming</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This blog entry is going to look into swimming for fitness,
exercise and weight loss. Swimming is, without a doubt, one of the most amazing
forms of exercise there is. There are a number of benefits associated with
swimming, so let’s take a look.</div>
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<u>Benefits of Swimming</u></div>
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<br /></div>
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As mentioned before, there are numerous benefits to swimming
as a form of exercise. </div>
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<br /></div>
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<span style="mso-list: Ignore;">1)<span style="font: 7.0pt "Times New Roman";"> </span></span>It
is a low impact form of exercise. This is probably my favourite thing about
swimming. This means that swimming puts very little strain on our body. This means
that our knees and hips, for example, do not get the same stress as with other
exercises such as running. This also means that swimming is a great exercise
for fitness when recovering from an injury. </div>
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<br /></div>
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<span style="mso-list: Ignore;">2)<span style="font: 7.0pt "Times New Roman";"> </span></span>Swimming
is an excellent cardio-vascular exercise. This basically means that we work our
hearts and lungs while exercising (as well as our body), and is as good as any
exercise for that. </div>
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<br /></div>
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<span style="mso-list: Ignore;">3)<span style="font: 7.0pt "Times New Roman";"> </span></span>Swimming
can work most muscles in the body. This relies on doing a variety of different
strokes, however, but any exercise where we are working more than one muscle is
great. Swimming works the upper and lower body, and gives a great workout to
each part of us. </div>
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<span style="mso-list: Ignore;">4)<span style="font: 7.0pt "Times New Roman";"> </span></span>Swimming
can be used for weight loss as well as fitness. Whilst swimming is a great
exercise for developing our fitness levels, it is also a fantastic calorie
burner, meaning it can be used, alongside a healthy diet, to promote healthy
weight loss.</div>
<div class="MsoNormal">
<br /></div>
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<span style="mso-list: Ignore;">5)<span style="font: 7.0pt "Times New Roman";"> </span></span>Finally,
swimming can be considered an excellent exercise for developing strength as
well as flexibility. Alongside endurance and cardio-vascular benefits, swimming
can help with our strength in our upper and lower body and contributes towards
flexibility in these areas too. </div>
</div>TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com1tag:blogger.com,1999:blog-7921674328054248225.post-11682454940269338942012-07-31T04:00:00.000+01:002012-07-31T04:00:01.315+01:00Walking Lunges - A Great Exercise<div dir="ltr" style="text-align: left;" trbidi="on">
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<br />
<div class="MsoNormal">
This blog entry will look into an exercise known as walking
lunges. It will identify what muscles are worked with the exercise, how to do
walking lunges and the benefits of including them in our workout routine. </div>
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<br /></div>
<div class="MsoNormal">
What are Walking Lunges?</div>
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<br /></div>
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Walking lunges are an exercise that can be performed with or
without weights and they exercise our glutes, hamstrings and quads. </div>
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<br /></div>
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How to perform Walking Lunges</div>
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<br /></div>
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Walking lunges are a simple exercise to perform and they are
super beneficial to our body. We can either perform this exercise with a
dumbbell in each hand, or we can put our hands on our waist – whatever we feel comfortable
at. To begin, we stand upright, with our feet together. We then take a step
forward with one foot, lowering our hips to the floor and bending both our
knees. We then push from the other foot back to the starting position for one
rep. </div>
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Benefits of walking lunges</div>
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<br /></div>
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There are a number of benefits associated with performing
walking lunges as part of our workouts.</div>
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<br /></div>
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First of all, walking lunges work a variety of muscles all
in one go, which is a great thing! Basically, our complete lower body will get
a workout if we perform walking lunges, particularly the glutes, hamstrings and
quadriceps. </div>
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<br /></div>
<div class="MsoNormal">
Secondly, we can perform them anywhere! The fact that they
are so convenient is beneficial as there is no excuse to not include them a few
times a week. We may look strange doing them down the street though.</div>
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<br /></div>
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Walking lunges are also fantastic because not only can they
be considered a cardio-vascular exercise, they can also help to build and
develop muscle as well. </div>
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<br /></div>
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Finally, walking lunges promote mobility, strength and flexibility
in the joints. </div>
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<br /></div>
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<br /></div>
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So, walking lunges are a fantastic exercise for us to include in our workouts. The exercise works the majority of the lower body and can help to keep us fit. Get them in your workout! </div>
</div>TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com1tag:blogger.com,1999:blog-7921674328054248225.post-77667623005053314232012-07-23T16:30:00.000+01:002012-07-23T16:41:17.858+01:00Improving Our Fitness<div dir="ltr" style="text-align: left;" trbidi="on">
This blog entry will look into some tips for improving our fitness. We all want to be as fit and healthy as we can be (right?) and these tips will help us to achieve this. This list was adapted from an article in Men's Health.<br />
<br />
<u>Tips to Improve Fitness</u><br />
<br />
1) Increase the intensity - this is a great tip, especially if we are short on time. <a href="http://thestephenson-thefitness.blogspot.co.uk/2012/07/high-intensity-interval-training.html" target="_blank">HIIT</a> (High Intensity Interval Training) is a fantastic style of exercise that can wield fantastic results, and can be done in a shorter amount of time.<br />
<br />
2) Get a pet - ok, maybe not. However, dog owners are more likely to get the exercise they need. We can easily get out to take our dog for a nice long walk, we were going to walk them anyway.<br />
<br />
3) Keep motivated - whatever it takes. It is vitally important to stay motivated to get the body and fitness level that we want. Find whatever it is that inspires us to keep up the interest and keep us achieving our goals.<br />
<br />
4) Walk - walking is an easy exercise to do and it is great for our body. There is no reason for us not to get out walking, even if it just for a half hour on our lunch break.<br />
<br />
<br />
Above are four simple tips to help to improve our fitness. Of course it is vitally important that we couple regular exercise with a good diet to get the best results. <br />
<br /></div>TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com1tag:blogger.com,1999:blog-7921674328054248225.post-19445347418086321862012-07-20T16:00:00.000+01:002012-07-23T16:42:37.302+01:00Yo-Yo (Bleep) Tests<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="color: white; font-family: Times,"Times New Roman",serif;">
<span style="font-size: small;"><span id="internal-source-marker_0.9232861439802063" style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Yo-Yo Tests</span><br /><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">The
yo-yo test, also referred to as; yo-yo intermittent recovery tests,
beep/bleep tests, and shuttle runs, is a test designed to examine the
endurance and aerobic power of athletes in regards to running. These
tests can be used by both men and women alike and are very simple to
perform. </span><br /><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">How To Set Up Yo-Yo Tests</span><br /><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;"></span><br /><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">The
basics of yo-yo tests is simple. First of all, a CD (or other
recording) is required for these tests, but these are readily available.
The CD contains a series of beeps, and the gap between this beeps
decreases as the recording goes on. The second part of the set up
involves setting up two markers, 20 metres apart. The test is now set
up.</span><br /><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;"></span><br /><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">The Test</span><br /><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;"></span><br /><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">The
basic idea of the test is to run from one marker to the other, arriving
at the same time as the beep. We then turn around and run to the other
marker. This continues, from one marker to the other until the test is
over. As the gap between the beeps gets shorter as we progress, the
difficulty increases. If we fail to make it to the marker before the
beep, we lose a life. We get two lives so when we fail to reach the
marker twice the test is over. We measure our total time for our final
result. </span></span></div>
</div>TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com0tag:blogger.com,1999:blog-7921674328054248225.post-78466072899067744882012-07-17T04:00:00.000+01:002012-07-17T04:00:04.243+01:00Steps To Take When We Plateau<div dir="ltr" style="text-align: left;" trbidi="on">
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<b style="mso-bidi-font-weight: normal;">The Plateau</b></div>
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<br /></div>
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When we get into our training routine we begin to see the
results we want. However, there comes a point in most, if not all, of our
training programmes where we hit a wall, and the results seem to disappear –
the dreaded plateau. </div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">Can we combat the
plateau?</b></div>
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<br /></div>
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Yes! Fortunately, there are a number of ideas that can be
implemented in order to battle past our plateau and to help us to continue to
see the results that we want.</div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">Combating a Plateau</b></div>
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<br /></div>
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<i style="mso-bidi-font-style: normal;">Higher reps – </i>if we
have been training with 6-8 reps while lifting weights, we should try
increasing this number to 10-15 reps.</div>
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<br /></div>
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<i style="mso-bidi-font-style: normal;">Increase sets</i> – in
a similar vain to increasing the number of reps per set, we can also change our
workout by increase the number of sets that we do. Instead of completing 3 sets
of 8 reps, we can try increasing to 5 sets of 8 reps. </div>
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<br /></div>
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<i style="mso-bidi-font-style: normal;">Alter the exercises</i>
– there are many different exercises that work the same muscles. Therefore,
there is nothing to say that we can mix things up by doing different exercises
to what we are used to. Instead of doing pull ups, change to chins ups, for
example. Something as simple as a hand grip/position can make a difference!</div>
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<br /></div>
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<i style="mso-bidi-font-style: normal;">Rest </i>– sometimes we
overwork ourselves and we just need a little rest. We should try taking a
couple of days off from exercising before getting back on it!</div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">To conclude</b></div>
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<br /></div>
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Most of us will reach a point in our training program where
we are not seeing the desired results, we plateau. This is not something that
we need to worry about and there are number of things that we can try to get
through this, for example increasing the number of repetitions we do. Essentially
we must change something in our workout, though, and we will get through the
plateau.</div>
</div>TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com2tag:blogger.com,1999:blog-7921674328054248225.post-40634546820049779292012-07-14T04:30:00.000+01:002012-07-14T04:30:00.396+01:00High-Intensity Interval Training<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
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<b style="mso-bidi-font-weight: normal;">HIIT Training</b></div>
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<br /></div>
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High-Intensity Interval Training (HIIT) is a form of
exercise that mixes the intensity of a workout. A typical HIIT workout will
include warming up, moderate intensity exercise, high intensity exercise and a cool
down. The number of times each of these sections is performed will vary between
workouts. This type of training is generally associated with cardio exercises
such as cycling and running. </div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">Benefits of HIIT
Training</b></div>
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<br /></div>
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There are a number of benefits associated with HIIT
training. </div>
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<br /></div>
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First of all, HIIT can be used to save time. As it requires
short bursts of high activity, the length of the workout is cut short. This means
that HIIT can be used when we are short of time to still gain great results. Essentially,
we can still get the same results as a longer, moderate workout in less time.</div>
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<br /></div>
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Secondly, HIIT has been shown to help to increase our
resting metabolic rate, which basically means that we will be burning more
calories during rest. If we are aiming to lose the flab then HIIT is certainly
a method of training that can be used. </div>
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<br /></div>
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Another benefit of HIIT appears to be the suggestion that we
will not lose muscle mass from exercising. When trying to lose weight, it is
suggested that standard cardio exercise can contribute to the loss of muscle
mass. </div>
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<br /></div>
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HIIT is a very challenging method of exercise. This is good
because it can encourage us to workout when we have challenges to test
ourselves.</div>
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<br /></div>
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There are, of course, other benefits associated with HIIT
training, but these are some of the main advantages. </div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">Example Workout</b></div>
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<br /></div>
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Here is an example (adapted from the Men’s Health Website)
of HIIT training on an exercise bike. </div>
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<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -18.0pt;">
1)<span style="font: 7pt "Times New Roman";"> </span>Cycle
at a low resistance, low intensity for a brief warm-up of 3 minutes</div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -18.0pt;">
2)<span style="font: 7pt "Times New Roman";"> </span>At
this point we need to increase to a higher intensity for 30 seconds</div>
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3)<span style="font: 7pt "Times New Roman";"> </span>Again,
increase the intensity of the workout and aim to increase every 30 seconds
until we can no longer hold the intensity level<b style="mso-bidi-font-weight: normal;"> </b></div>
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4)<span style="font: 7pt "Times New Roman";"> </span>After
this we should rest for 3 minutes</div>
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5)<span style="font: 7pt "Times New Roman";"> </span>Repeat
the workout for the desired number of times (1 for beginners, 3 for advanced)</div>
</div>TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com0tag:blogger.com,1999:blog-7921674328054248225.post-70209321999938700092012-07-10T04:30:00.000+01:002012-07-10T04:30:01.562+01:00Does Slow Lifting Build Huge Muscles?<div dir="ltr" style="text-align: left;" trbidi="on">
This blog entry will be a short look into answering the question of whether lifting weights at a slow rate helps to build up huge muscle mass. <br />
<br />
Recent studies have shown that slow lifting leads to a long workout - and that is about it! The study, from the University of Alabama had two sets of people completing 29 minute workouts. The first group exercised using a 5 second up phase followed by a 10 second down phase - essentially meaning that, during pull ups for example, they pulled up over 5 seconds and returned to the starting position over 10 seconds. The other group used a more traditional 1 second up, one second down method of exercising.<br />
<br />
The results from the experiment showed better performance from the group that performed faster repititions. They burned 71% more calories than the slower group and ended up lifting 250% more weight than the slower group too. </div>TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com0tag:blogger.com,1999:blog-7921674328054248225.post-88034558744069543382012-07-07T04:30:00.000+01:002012-07-19T10:00:29.058+01:00A Great Test<div dir="ltr" style="text-align: left;" trbidi="on">
This blog entry will look at a great test to see where we are at with our push-ups (press-ups if you prefer). First of all, we will quickly look at what the benefits of push-ups are.<br />
<br />
<u>Benefits of Push-ups</u><br />
<br />
There are a number of benefits to doing push-ups on a regular basis. First of all they work a number of different muscles. The main muscle groups worked doing push-ups are the triceps, the chest and the shoulders. Secondly, regular push-upping(!) can increase our general fitness levels. Another great advantage to doing push-ups is that they are very convenient. No weights are needed so we can complete push-ups everywhere and anywhere, meaning there are no excuses to not be exercising. Push-ups can also be used to increase our strength. There are a number of other benefits associated with doing the exercise too!<br />
<br />
<u>The Test of the Push-ups</u><br />
<br />
This test is designed to see how good we are at push-ups and it is very easy to do. All we need is a stop watch/timer. The idea is to complete as many push-ups as possible in 3 minutes. We can stop as many times as we like during this 3 minutes to rest, but we must keep the timer going. 55 push-ups is considered average and we need to be hitting 70+ to be considered good!<br />
<br />
Completing this test can be beneficial in a couple of ways. First of all it allows us to have a 'rating' of sorts as to how good we are at push-ups. More importantly, it allows us to develop targets so that we can improve and develop with our push-ups. For example, if we complete this test 3 times a week, it gives us targets and goals to aim for each time, in order to try and improve upon our last result.<br />
<br />
Post a comment letting me know what your record is! </div>TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com0tag:blogger.com,1999:blog-7921674328054248225.post-90291216898634815732012-07-03T04:30:00.000+01:002012-07-03T04:30:00.138+01:00Our Arms<div dir="ltr" style="text-align: left;" trbidi="on">
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<br />
<div class="MsoNormal">
<u><b>The Arms</b></u></div>
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<br /></div>
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Today’s blog entry will look into the arms. It will examine
the different muscles in the arms and see how they work and what they do for
us. Find out all about the arms here!</div>
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<br /></div>
<div class="MsoNormal">
<u>What we want</u></div>
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<br /></div>
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Many of us want bigger arms. The rest of us want toned arms.
Either way, exercise is the key to achieving these goals. However, it is
important to know all about the arms to know how to develop them and achieve
the goal that we want to achieve. </div>
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<br /></div>
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Our arms consist of various different muscles; the biceps,
the triceps and the forearm muscles. </div>
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<br /></div>
<div class="MsoNormal">
<u>The Biceps</u></div>
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<br /></div>
<div class="MsoNormal">
The biceps are the muscles found at the front of the upper
arm and are responsible for moving the arm at the elbow joint. The biceps work
in tandem with our rear shoulder and middle back muscles on exercises such as
pull ups, but work alone for curls. Working the bicep muscles will give us
strength and power for various daily lifting and climbing. </div>
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<br /></div>
<div class="MsoNormal">
<u>The Triceps</u></div>
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<br /></div>
<div class="MsoNormal">
The triceps are three-headed muscles that are located at the
back of our upper arms. The triceps are responsible for straightening the arms.
There are many different exercises that target the triceps; the bench press,
triceps extension, press-ups and the shoulder press are all exercises that will
work our triceps. </div>
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<br /></div>
<div class="MsoNormal">
<u>The Forearm Muscles</u></div>
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<br /></div>
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The forearm muscles consist of the groups of small muscles
that are found in our lower arm. The flexors, the extensors and the larger
brachiordialis are all found in the forearms. These muscles are worked with
many of the biceps exercises, such as pull ups and bicep curls. </div>
</div>TheFitnesshttp://www.blogger.com/profile/09003743828067066535noreply@blogger.com0