With the rising incidence of obesity among young people in today's computer and video game age fitness for kids has become a necessity. Prior to the influx of sedentary entertainment for young people fitness was just a natural part of kids lives. Kids went outside more to run around, play games, ride bikes, climb trees and any number of other things kids do, so specific fitness activities really weren't necessary. Now, this is not as often the case as the incidence of childhood obesity and ill health among young people has gone up significantly. So what is the key to getting young people more active and reversing this trend? First and foremost it is making fitness for young people fun. Very few kids are going to be interested in sitting on machines and pushing weights around or doing 3 sets of 10 reps on the bench press. They see no point in it, is there every really a point in it even for adults? Having fun and interacting with other kids is what they enjoy doing so fitness has to be made a part of those activities.
Here's a quick and effective thigh workout for women who are busy and can't always get to the gym. If you want toned thighs, slim thighs, and sexy thighs... then print this out because it's the perfect blueprint workout to accomplish all of that... and FAST! Thigh Workout For Women 1. Wall Squats Wall squats are bodyweight squats you do while leaning against a wall. What you do is find a wall and lean your back perfectly straight on it. Then move your feet so they're about 18-20 inches out from the wall. Then simply squat down until your upper thighs are below parallel to the ground. Do 4 sets of as many repetitions as you can. One thing though, for best overall thigh development, put your feet into 3 different positions. One where they're close together, about 9 inches apart. One position where they are about 18 inches apart, and another position where your feet are about 27 inches apart. The different feet placements work different parts of your thighs. The close foot position works more your outter thighs, while the wide foot position works more your inner thighs.
A common question I'm often asked is, "How many reps should I Preform? Is it better to lift heavier with less reps, or lighter with more reps?" Let me start by saying that your muscles don't know how to count! What they do know is time and tension. A rep range, allows the muscles to work for approximately 40-60 seconds. This is the time the muscle needs to be under tension to promote change. 40-60 seconds at about 3-5 seconds a rep is equal to 8-12 reps. That's where these rep range numbers come from. It just makes it easier (and safer) than watching the clock while you lift. So the rep range doesn't have to be exact. It's simply a number to use as a lifting guideline. What is more important is performing quality reps. Take your time and complete reps in a full range of motion (all the way and all the way down) instead of blasting through them just to reach the numbers you are aiming for. Similarly, lifters will stop at 10 reps hoping for strength gains, even though they are not fatigued and can still do 10 more.
Women... lose love handles fast! If your current diet and exercises aren't working, I have some excitingly new exercises you can do to get rid of your love handles really fast... without stepping foot outside your house. 1. Hula Hoop Hey, don't think this is something for kids only. Adults will benefit greatly from hula hooping, especially women. Listen, if you want a shapely, curvy, feminine look... with a toned and lean waist, then you better hula hoop. Just buy a big, weighted hula hoop for around $10 and get to it. I recommend you do it for 10 minutes a day. Doesn't matter how you get to 10 minutes, just do 10 minutes by the end of the day. 2. Hindu Squats (The 5 Minute Miracle Exercise) This is fast becoming a favorite of mine since I'm busy and rarily go to the gym. I can get in a complete cardio workout with just this exercise in less than 5 minutes. What you do is squat up and down as fast as you can. These are bodyweight squats, so no weights are involved. Do 100 repetitions in less than 5 minutes.
FIVE Precautions to Take for Summer Activity 1. First and foremost wear sunscreen. Burns hurt! They can get quite serious too. Not to mention skin damage and increasing your risk of skin cancer. Wear at least an SPF 15 sunscreen. Apply it 15 minutes before heading out, for maximum UV protection. 2. Avoid exercising between 11-3 when the sun is strongest, hottest and can do the most damage. Aim for morning and evening workouts to avoid heat stroke and sun damage. Mornings in the summer are quite beautiful. If you live near the water, all the more visually appealing! 3. Drink Fluids. Most people are dehydrated at any given time. In the summer this increases your risk of heat stroke and in general, makes you tired and feel groggy. Drink a 1/2-1 cup of water 30 minutes before exercising and 1-2 cups after to replenish your body of much needed fluids. 4. Don't think you are safe from the sun in the water. If anything the water makes sun damage worse. The rays reflect off the surface of the water.
Over training is a serious health concern. It also damages your chances of seeing results. You might think, more exercise equals more results but that's not the case. Progress comes from rest. Muscles grow and repair while you recover. Taking days off allows you to start fresh, with energy levels at their maximum capacity. It's far better to work out with all your strength three days a week, rather than half your strength for six. Sign Of Over Training May Include: -Fatigue. Feeling constantly tired, drained and lacking energy -Irritability and moodiness -Pain in muscles and joints -Headaches -Insomnia -Depression -Poor Performance during exercise -Decreased immunity. Getting sick more often, like more sore throats and colds. -Decreased motivation and enthusiasm -Decreased appetite -Increased injuries To recover from over training the best thing to do, is to take a few days to a couple of weeks off from any form of vigorous physical activity. You can participate in low levels of activity such as walking.
Want to flatten your belly at home in just 5 minutes a day? How about if those 5 minutes allow you to lose 1.75-3 inches from your belly in a month... interested in that? Well, I got the breakthrough exercise that does just that. It's easy too, but you need to do this everyday. Flatten Your Belly With the Vacuum Pose The vacuum pose is little known outside the bodybuilding community. Bodybuilders use it all the time to make their waists smaller... which helps make their chests and upper body look bigger. Of course, you don't want to look bulked up like a guy... I know that. Don't worry, this exercise will just take inches off your waist, that's it. What you do is suck in your lower belly... don't make the common mistake of sucking in your upper belly because that won't get anywhere near the same results. So suck in your belly button area and hold it for at least 15 seconds. If you can do it longer, great. But at least 15 seconds each time you do it. Rest and then repeat. Do this for a total of at least 5 minutes a day (not counting the rest times) and you can expect to lose 1.
Here are some exciting new exercise tips for women that'll get you bikini-body ready for the 4th of July. Stop being embarrassed with your body and get ready to show it off instead. These exercises are new, exciting, easy, and fun... and you can do them at home in private. Exercise Tips For Women 1. Do some spins Spinning balances out your hormones via your Endocrine System. Kinda weird, but know this. Most Americans and Western Europeans have unbalanced hormones due to the chemicals in their food, water, air, etc. Unbalanced hormones cuts off your main link to losing weight effortlessly. Spinning unlocks that ability. What you do is spin around in a circle, clockwise and with your arms out. Spin for about 10 times or until you get slightly dizzy. Do this multiple times a day and you'll be losing weight in no time. Of course, there's more to it than that, but that's the gist of it. 2. Jump on a mini-trampoline This is by far my favorite exercise because it allows me to skip the gym.
Here are some easy toning exercises for women. If you're like me, you want "quick fixes" to get more out of doing less. So here's how you can do less and get more results... toning your waist, hips, butt, and thighs. Easy Toning Exercises For Women 1. Hula Hooping Don't discount this thing because it gets some amazing and quick results... especially around your waist and hips. It does an excellent job at toning them. All you do is whirl the hula hoop around for 10 minutes a day. Do it however you want, just make sure at the end of the day you did 10 minutes... at a minimum. Do them during tv commercials. That's an easy way to get them done without the hassle of scheduling a 10 minute hula hoop workout. Just go buy a weighted and big hula hoop for $10 or less and get hooping. 2. Walking on a treadmill that is inclined 10-15 degrees Look, maybe you don't like walking and think it's a waste of time. I happen to agree with you then (generally speaking). But walking on an incline is a whole different exercise in my opinion.
Here are a couple of the top exercises to get rid of extra fat at home. I know you're busy these days. Who has time to constantly go to the gym. You like to exercise, but you just don't have the free time to make it happen. So instead, make it happen in the comfort of your own home. Top Exercises to Get Rid of Extra Fat 1. Jumping on a mini-trampoline First off, this is my favorite exercise. I like the "convenience factor" to it. All you do is jump on it during tv commercials. I know you watch tv, we all do. Don't deny it. So instead of being a lazy sloth while watching tv, exercise during the 2 minute commercials. This provides excellent and frequent metabolism boosts. Just what you need for long term weight loss. There's about 20+ minutes of commercials in 1 hour of tv programming. So take advantage of that down time. One other thing, you don't have to limit these to commercials... that's just a sneaky way I use them to save me a ton of free time since I usually didn't do anything during commercials.