Exercises | Healthy Life Hub

What are the essentials of using exercise as a tool to influence maximum stout burning? We will target your own unique body type to show you the most effective stout burning exercise for your body type

The two main types of exercise are: aerobic, and anaerobic:

Aerobic exercise is essentially a low-intensity, endurance type of exercise. The aerobic system runs at a pace from slow to moderate. The heart rate falls in the range of between 127 to 130 beats per minute (bpm). Examples of aerobic exercises include walking, treadmill, bicycling, light jogging, light swimming and similar activities which maintain the required heart rate.

Anaerobic exercise is a higher-intensity, higher pulse rate resistance type of exercising. The anaerobic energy system gets activated at a much higher pulse rate, around 145 beats per minute or more. Even a slow pulse rate can activate anaerobic if the intensity is high enough. Some examples of intense exercise that use the anaerobic energy system include running, quick jogging, quick treadmill, soccer, hockey, basketball, swing dancing, wrestling, weight training, sprinting and boxing. It can also include activities such as bike riding and swimming, if the activity is done intensely to the point where the necessary higher heart rate is achieved.

It will depend on your particular body type as to whether you use aerobic and/or anaerobic. The four body types are Adrenal, Thyroid, Liver, and Ovary.

If you are an Adrenal body type, the most effective stout burning exercises are aerobic exercises, because the adrenals will have been overworked already. Putting them into too much stress would make things worse. Over-stimulating the adrenals glands can trigger the stress hormone cortisol, and cortisol can make you stout. The body’s ability to be rejuvenated and repaired will be hampered by intense exercise for the Adrenal body types. In some cases, the person will even gain weight with exercise.

A combination of both aerobic exercise and anaerobic exercise is appropriate for the Ovary body types which works best on their lower body and cellulite stout. Anaerobic exercises are the most effective stout burning exercises for both the Liver body types and Thyroid body types. Both aerobic and anaerobic exercise can be an effective stout burning exercise for athletes and young people with a high metabolism regardless of their specific body type.

Starting a weight loss program is an vital choice and it’s equally vital that you know the differences in the types of stout burning exercises so you can choose the one that’s right for you. You’ll then be able to find the most effective stout burning exercises for your particular body type. Too many people approach their weight loss workout program incorrectly and wonder why after two weeks of hard work, they don’t see any results.

So, in a nutshell, for adrenal body types the most effective stout burning exercises are aerobic exercises, for the liver and thyroid body types the most effective stout burning exercises are anaerobic exercises, while the ovary body types respond well to both aerobic and anaerobic exercises.

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To find the most effective stout burning exercise for your body type you should learn about the 7 principles of stout burning. Find out what body type you are at: http://www.findyourbodytype.com

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Number of Exercises in a Session

Posted on 16 February 2011. Tags: exercises, Number, Session

Number of Exercises in a Session

Number of Exercises in a Session

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Home Page > Sports and Fitness > Extreme Sports > Number of Exercises in a Session

Number of Exercises in a Session

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Posted: Oct 02, 2010 |Comments: 0
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Number of Exercises in a Session

The number of exercises adopted with the aid of developing strength is established in practice empirically. In literature we have not found a reference to experimental work, connected to an investigation of this question. In the methodological literature, there is not a single opinion as to which number of exercises can be considered optimum for the development of strength.

Based on the generalization of the experience of the training of the strongest lifters, we consider it expedient to include in a session four to six exercises. But we allow that episodic training must maintain two to three exercises (unloading training) and that in the period of some tiredness after previous training, their number can increase to eight, but then it follows that the number of sets and repetitions is reduced.

With an optimum number of exercises (4-6) a sufficiently effective load is maintained in every one of them. A large number of exercises, with which the volume of load is sharply increased, turns out to have a negative influence. But a small number of exercises makes a monotony in training because of insufficient emotion arising from tiredness.

Thus the number of exercises adopted in training and the number of repetitions must be strictly limited.

In the month cycle before a contest, of all highly qualified lifters, the majority (34%) include five exercises; 26.61% train with four exercises; 19.9% with three ; 13.7% train with six exercises; 1.3% with one and two exercises; 3.22% train with seven exercises; 0.27% train with eight exercises. Consequently in 60% of cases the training of the strongest lifters includes four or five exercises.

Any connection between sporting results and the number of training exercises has not been demonstrated to us. It is possible to establish that the load is borne subjectively simpler with a variation of the number of adopted exercises from three to six. People with high attainment include from two to seven exercises in their training.

A limitation of the number of exercises to three to four is used by lifters only in the last five to six sessions before a contest.

Order of exercises.

The order of performance of the exercises plays a vital role in the development of strength.

Numerous investigations have shown that a better effect in training is obtained if it starts with exercises of a speedy character, then come exercises in strength and lastly in stamina. This order of loading turns out to be positive in its influence on the functions of the vegetative organs and systems.

The order of performing exercises in training, especially in the initial period of study, has become an object of discussion amongst both trainers and weightlifters.

In scientific literature this question is virtually not discussed. Empirical work has established the following rule for the performance of exercises in training: most frequently start with power snatch (speed movement), then any classical lift, in which the lifter performs significant training weight and lastly back squats, pulls. The consecutiveness of performing the exercises in weightlifting training is dictated by a certain order, adopted in competitions in weightlifting.

A certain regularity in the order of performing exercises has been outlined in the training of qualified lifters.

In 36.6% of cases sessions of the strongest lifters started with exercises of a speed-strength character – power snatch; in 28.2% with the classical press; in 15.5.% with the classical snatch; in 8.4% with the snatch from the hang or blocks; in 9.8% with the power clean; and in only 1.4% with the classical clean and jerk. Thus is 60% of cases, all sessions start with a snatching exercises. This is clarified by the fact that exercises of a speed-strength character have a positive influence on other movements.

In 60% of cases sessions closed with back squats, or this exercise was the penultimate. In 15% if cases the bench press or seated press is performed at the end of a session.

Exercises of a comparatively slow character with the aid of working out strength-stamina and exercises with advantageous local effect, are performed at the end of a training session.

The expediency of such an order of exercises is obvious. At the end of a session lifters have normally shown a reduction in work-capacity, i.e. have shown signs of tiredness. The overcoming of this

tiredness in the process of the performance of the exercises will be conducive to the development of fantastic stamina. Quick exercises of an explosive character (snatch-type) are plotted at the beginning of a session, in connection with the fact that the sportsman has at this time higher work-ability than at the end of a session and the skeletal musculature has a greater potential for a quick, massive contraction.

But it is necessary periodically to include competition exercises, snatch and clean & jerk, at the end of a session, i.e. to train on them against a background of tiredness. Then a lifter will draw on his stamina. As is well known, with a large number of competitors, a competition can drag out for three to five house. The most successful in these will be lifters who show fantastic strength and stamina.

For the selection of exercises and their order in a session, it is necessary also to note the adaptation of the organism to certain loading, to certain exercises. Therefore it is necessary start periodic sessions not with power snatches, but with pulls or squats, bench press, isometrics etc.

In a word, the selection of various exercises must be guided by the reaction of adaptation of the organism to a certain exercise. As the result of this the organism reduces its reaction to loading and this means that the growth of sporting attainment is reduced.

Khizer Hayat Raja

Sr. Lecturer in Physical Education & Sports

International Weightlifting Coach & Expert

E mail: wlexpert@yahoo.com

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Affiliated with Olympic style weightlifting since 1989. First as player and from 1998 as a coach. Author of a book and keen in research work.

Presently serving as Sr. Lecturer in Physical Education and Sports at a College. Coaching and training many Juniors & Seniors in Olympic style weightlifting. Produced many National and International weightlifters within and out side the country.

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From Moderate Exercises To Fitness!

Posted on 18 January 2011. Tags: exercises, fitness, From, Moderate

From Moderate Exercises To Fitness!

From Moderate Exercises To Fitness!

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Home Page > Sports and Fitness > Fitness > From Moderate Exercises To Fitness!

From Moderate Exercises To Fitness!

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Have you ever felt tierd and stressed out from work and by the time you get home you see your children running towards you asking you to play football with them ? You refuse them but promise them that you will do after you have a rest then forget!
Instead of disappointing your children, why not say YES ? After all you will be surprised by the amount of energy you’ll have after a 30-minutes of excellent exercise.

Did you know that by doing moderate exercise at a moderate pace for only 30 minutes, you would feel a lot better, mentally ? It has been proven that this improves your appetite and sharpens your style in problem solving. Not only that. Just 30 mins of excellent exercise every day can also help you sleep better at night.

What are the benefits of regular exercise ?

It promotes self-discipline and has a positive impact how you perceive life.
Exercise helps in lifting your spirits and getting you out of any depression.
When exercise for the first time, its best to be done for 15 minutes for 2 to 3 days a week. You can increase the time you spend once your body gets tuned up for it.
DON’T you ever force your body! If you get hurt, then stop. You can take a break from exercising for a few days and then you can start again but you need to start from day 1.

These are just some moderate exercises you can do and delight in:

1. Do the Walking. Make use of your surroundings. You can walk your dog, with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight that is also excellent for your body.

2. Learn the wonders of Yoga. Yoga is one effective exercise that energizes not only your body but also your soul. You may want to learn even the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body with the energy you lost for the whole day. You relax and at the same time you stretch!

3. Engage yourself into sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport.

4. Join exercise programs at work. If you still do not have exercise programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one excellent way to bond with them. This can be done 30 minutes, 3 times a week.

5. Exercise while doing household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with your hands and lose some fats?

Making exercises as part of your daily routines will surprise you of how much calories you will lose. Doing these moderate exercises of the same amount every day can burn 150 calories up to 1,000 calories a day!

Excellent luck and keep it going !

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From Moderate Exercises To Fitness!

Posted on 13 January 2011. Tags: exercises, fitness, From, Moderate