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Keep Fit Or Get Fit - Health - Nairaland

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How Do You Keep Fit?Obafemi Awolowo University Students / Walking To Keep Fit, Stay Healthy And Control Weight / Benefits Of Being Fit Or Fitness (2) (3) (4)

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Keep Fit Or Get Fit by sweetnini(f): 9:48pm On Jun 21, 2006
well this is kind of a fitness thing

i will be giving tips on exercises and all those type of things
Re: Keep Fit Or Get Fit by sweetnini(f): 9:48pm On Jun 21, 2006
ok first lesson

i got this from an efitness site

1) Park in the back of the parking lots whenever you go out. This simple little trick not only racks up the mileage with minimal extra effort on your behalf, but it also can save you a lot of potential headaches. If you notice, many of the people that park in the spaces close to the door are very selfish. They fight like cats for those spaces, and they will wait forever for someone to pull out of a close space. You've seen them. They will hold up traffic for several minutes waiting for the person to relinquish that cherished close space.

Meanwhile, there can be many free spaces in the back. No one wants those spaces because it means extra walking. Believe me, you can park in the next parking lot and still be in the building long before the person that circles around waiting for that close space. Also, the door dings tend to happen in the spaces close to the door. Is there a correlation here?

2) Take the stairs instead of the elevators. I know it is tempting to ride the vertical car, but just stay focused on your goal. Remember, you are looking to change your lifestyle. This means you must "waste" energy throughout the day. Taking the stairs is one way to do this in a big way! When you take the stairs you are using your largest muscles (your legs and back) and getting back dividends!

3) When you are working, take a break and walk around for just a few minutes. If you took four or five breaks during your work day and took a leisurely walk for just five minutes each time, you would have walked an extra mile!

Now, if you make these three simple changes in your daily life, you will easily cover an extra mile or so each day. And that is a very conservative number. The fact is, it would more likely be several miles each day. However, if you covered just a little over 1 mile each day by making these three simple changes, it would add up to 1 pound of fat in a month! And that is fat that you will lose outside of your normal training.

So, follow this training advice and make these simple changes. It will pay off big time!
Re: Keep Fit Or Get Fit by sweetnini(f): 9:48pm On Jun 21, 2006
Get ready to plop down on your living room floor for a belly busting ab workout.

It won’t last longer than 12 minutes because endless amounts of abdominal exercises are simply not necessary. However, it will be a tough 12 minutes.

Before we get to the actual workout, let’s get something straight. You will not achieve great looking abs unless you reduce body fat and adhere to the following guidelines:

1. Nutrition -- This is one of the most important components to achieving a flat stomach. You’ll need to be in a slight caloric deficit (less than maintenance) and you’ll need to control blood sugar levels. This is the most efficient and healthiest way to lose body fat. eDiets has over 21 meal plans to choose from, so finding the most enjoyable program won’t be hard. In fact, we’ll help you to choose the best plan for your lifestyle.
2. Cardiovascular Exercise -- Perform three to four days per week of cardiovascular exercise for approximately 25-30 minutes. Find an activity that’s fun such as aerobic video tapes, belly dancing classes, walking with a friend etc.

3. Weight Training -- Just two to three workout sessions lasting no more than 30-40 minutes will do the trick. And, once you start losing fat you’ll see some lean and defined muscles just like the new and improved Oprah.

4. Consistency -- You’ll need to be consistent most of the time. I’m not suggesting perfection and a life of constant denial, but let’s face it, if you want to make changes you have to make some sacrifices.

Now, plop on that floor and let’s work your abs. Once your body fat begins to reduce, you’ll start to notice a tight set of abdominals forming from the result of this program.

The Workout
The first thing I want you to do is warm-up for 5 minutes by walking, dancing or playing with your kids. Then I want you to psychologically prepare yourself for a non-stop ab workout that will have you huffing and puffing.

The training method we’ll be using is referred to as “timed sets”. You are to perform each exercise below for as many repetitions as possible. Once you cannot complete another rep go immediately to the next exercise and continue the cycle. There is no waiting between sets. Don’t forget to time your workout and please -- no more than 12 minutes! Perform the workout on three alternate days per week and count the total number of reps performed during the workout (not for each exercise individually).
In the second week, try to add 6 more total reps within the 12 minute time frame. In week 3, add an additional 8 reps. For example, in week one if you perform 50 total reps for all the exercises in 12 minutes, then the following week the goal will be 56 reps. In week 3, the goal is 64 reps.

Let’s get started.

1. Double Crunch

I like the double crunch because if performed correctly, you can isolate the lower and upper region of the abdominals. Please note, contrary to popular belief, we do not have separate upper and lower abs.

Starting Position


Lie on the floor face up.
Bend your knees until your legs are at a 45 degree angle with both feet on the floor.
Your back should be comfortably relaxed on the floor.
Place both hands behind your head.
Movement:

Contracting your abdominals, raise your head and legs off the floor toward one another.
Slowly return to the starting position stopping just short of your shoulders and feet touching the floor.
Key Points:


Exhale while raising up.
Inhale while returning to the starting position.
2. Reverse Ab Curl

This exercise isolates the lower region of the abs. Don’t worry if you can’t perform a lot of them. Just keep practicing.

Starting Position


Lie on the floor with your back relaxed and your hands on the floor by your hips.
Keep the upper back pressed into the floor throughout the exercise.
Movement


Contracting your abs, raise your butt and gently roll your hips off the floor stopping when you feel a full contraction of the abdominals and can no longer lift your hips.
Slowly return to the starting position.
Key Points


Exhale while lifting your hips.
Inhale while returning to the starting position.
Keep your eyes on the ceiling to avoid pulling with your neck.
Your hands should not be used to lift the head or assist in the movement.
3. Vertical Scissors

Time to get off the floor!

Starting Position


Sit on a chair or bench with your legs extended in front of you.
Your hands should be under your glutes for balance.
Movement


Contracting your abdominals, lift your right leg as you lower your left leg.
Reverse the positions of your legs by lowering your right leg and raising your left leg, mimicking a scissor.
Key Points


Breathe rhythmically throughout the exercise.
Squeeze your glutes and hip muscles as you switch legs, but make sure to focus on contracting your abs (this is not a leg exercise).
4. BONUS: Abdominal Vacuum

This exercise is based on time and not reps. The Transverus Abdominis muscle is muscle that holds your abs tight and flat. It’s a thin sheet of muscle running along the sides of the abs and joins connective tissue behind it and is your body’s natural corset. When you suck your stomach in, you have just used your Transversus. This is the only muscle that can help pull the stomach inward.

Position yourself on the floor on all fours. Keep your back flat and maintain this position throughout the exercise.

Start by exhaling absolutely every bit of air from your lungs. Then, relax your abdomen and let it hang like a loose sling, but don't increase the arch in your lower back. Next, pull the navel in as if I just told you to suck in your stomach as tight as possible. Continue to breathe lightly through your nostrils, but make sure you’re pulling your navel in as tight as you can. Hold the contraction for 40 seconds but make sure it’s very tight. In time, you’ll notice the abdominal area pulled in and looking flatter. This exercise provides benefit with no repetitious movement.

Immediately return to the first exercise and repeat the program until 12 minutes is up
Re: Keep Fit Or Get Fit by sweetnini(f): 9:50pm On Jun 21, 2006
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Re: Keep Fit Or Get Fit by hotangel2(f): 10:01pm On Jun 21, 2006
Hey girl, Thanks!! I need some motivation. smiley
Re: Keep Fit Or Get Fit by sweetnini(f): 10:17pm On Jun 21, 2006
ur welcome
sweetheart
and try to do it even if its just thrice a week
Re: Keep Fit Or Get Fit by WesleyanA(f): 11:51pm On Jun 21, 2006
run stairs for fun (just run up and down your staircase when your mad)

walk to school or if you live far, walk half the distance then take the bus.

join one or two sports at school (you'll not only stay fit but also make really good friends)

don't skip breakfast. It'll make you eat like a wolf during lunch.

Don't store junk food in your refridgerator. And make sure you live at least half a mile from the junk food store!  angry so whenever you feel like eating icecream or twinkies you know you'll burn it before you get there.

Stay away from soda!! It's not good for girls!! (well, my mom says so)

Drink Water all the time (get a water bottle, put your initials on it and carry it whereever you go except to the bathroom)

eat yogurt. lots of it if you like it.

The most important rule to loosing weight : Don't eat 2 to 3 hours before going to bed (I got this from Oprah on TV yesterday  cheesy)
Re: Keep Fit Or Get Fit by sweetnini(f): 7:34am On Jun 22, 2006
thats nice @wes
Re: Keep Fit Or Get Fit by aloib(f): 7:46am On Jun 22, 2006
more more more, for my abs, plseaseeeeeeeeeeeee
Re: Keep Fit Or Get Fit by sweetnini(f): 9:26am On Jun 22, 2006
Abs of steel, Ab belt, Ab roller… the list goes on for gimmicks and gizmos used to sell the ultimate 6-pack. No matter how we try it seems the 6-pack is reserved for the young and buff. However, if you consider combining just the right elements, you might get the results you’ve desired. Sound too good to be true? Well, read on to discover the 5 best exercises for amazing abs.

Let it be said that 1,000 abdominal exercises a day aren’t the “secret” to chiseled abs. It’s a combination of cardiovascular activity, diet and genetics, yep sorry, genetics does play a part in whether or not you can define those abdominal muscles to the point of an enviable 6-pack.


In addition to diet, exercise, great abdominal exercises completed on a regular basis can help you achieve your goal of abs of steel or at least close to it. All you need is a physioball, 15 minutes and the eye of the tiger!
CRUNCHES ON Physioball (with or without weight)
Crunches on the physioball still rate as one my favorite ab exercises. This exercise really helps (in my opinion) to define abs more than most of the other exercises. Position yourself with back on the ball making sure that it is adequately inflated. Be sure your low back is well supported. Cross your hands over your chest and slowly roll your back down over the ball then begin to lift up feeling a strong abdominal contraction and repeat. To increase difficulty, you can hold a weight across your chest. Perform three sets of eight to 12 repetitions. Be sure to relax your neck. If you feel your neck coming in to play.

ABDOMINAL VACUUM
This exercise is the best for working your Transversus Abdominis which is the muscle that holds your tummy tight. Basically, it’s a thin sheet of muscle running along the sides of the abs joining connective tissue, serving as your body’s natural corset. Every time you suck in your stomach you are using your Transversus. Interestingly enough, the Transversus is the only muscle that allows you to “suck in” your stomach.

Start by positioning yourself on all fours. Keep your back flat. Maintain this position throughout the exercise. Exhale all the air from your lungs. Relax your abdomen and let it relax without increasing the arch in your lower back. Pull your belly button toward the spine, (i.e. suck your stomach in very tight).

Continue to breathe lightly through your nose, don’t hold your breath and continue to pull your navel in as tight as you can. Hold this position for 15-20 second and repeat 12 times. Work up to 25 repetitions.

The “BICYCLE”
The “Bicycle” still rates by researchers as one of the best abdominal exercises and is a great one to include in to your ab arsenal.

Begin by lying on the floor with your lower back in a neutral position. Loosely place your finger tips on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion alternating your left elbow to your right knee, then your right elbow to your left knee. Do not perform this activity if you feel any strain on your lower back. Be sure not pull on your head and neck during this exercise.

The lower to the ground your legs bicycle, the harder your abs have to work.

REVERSE AB CURL (Advanced)
One of the most common requests I have from my clients is how to work the lower abdominal region, this exercise serves as the perfect solution.

Begin by lying on your back with your hands close to the body and extended down by your hips. Contract your abs (belly button to spine) raise your legs and feet in line with the ceiling. Then, raise your hips off the floor until you can’t raise them any further. Stop when you feel a full contraction of the abdominals and slowly return to the starting position. Repeat for 12 repetitions and work towards 3 sets of 12.


DOUBLE CRUNCH (Advanced)
I like the double crunch because if performed correctly, you can isolate the lower and upper region of the abdominals.
Lie on the floor face up and bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed over your chest or place your finger tips on the side of your head. Contracting your abdominals, raise your head and legs off the floor toward one another. Focus on the lower and upper ab region while you contract. Slowly return to the starting position stopping just short of your shoulders and feet touching the floor. The key to this exercise is pace, don’t go too fast.

Keep in mind that these exercises alone are not the key to the world of great abs. You need to focus on regular cardiovascular exercise, sound nutrition void of junk food, i.e. fried foods and high fat good and overall strength training program. The more lean your body becomes the more likely you’ll be able to sport defined abs. But again, sometimes its far more important to have a strong core to support your day to day activity and avoid back pain than to try to achieve something your body just isn’t designed to do.
Re: Keep Fit Or Get Fit by sweetnini(f): 9:27am On Jun 22, 2006
It’s time to stop hating your legs. It’s time to believe that you have a right to slim and sexy thighs.

Why should you settle for less in a world that accepts mediocrity as the norm?

Let’s begin with the first golden rule. Total body fat needs to be reduced to make your legs slim and sexy. As you move towards your goal of leaner legs, you’ll need to be consistent with your eDiets nutrition program while carefully increasing your exercise time and losing 1-2 pounds of fat each week. This patient process will shed fat and make you look tighter each week.

The formula never changes; it’s the lack of consistency that holds many people back. If you haven’t joined eDiets, it’s time to get this issue out of the way. Your legs won’t get slim and sexy without a purposeful and easy to use meal plan. eDiets has 22 different nutrition plans so you’ll get plenty of great choices.
I’m providing a leg workout that will produce results. This workout only needs to be done two times per week on alternate days. The workout also assumes that you train with weights for your upper body at least two days per week and also perform cardiovascular exercise approximately two to three days per week for 20 minutes or more. I’m only recommending that you go through the exercises for one set. Yep, that’s all. One measly set. I guess I should also mention that this is not going to be as easy as you think. However, you will see and feel a difference within 30 days (assuming your nutrition is on track).

The Workout:

1. Dumbbell Close Stance Squat

Starting Position:

Stand tall with your feet closer than shoulder-width apart with a slight bend in the knees.
Hold a dumbbell or cans in each hand and rest one on each shoulder.
Movement:

Lower your body by bending from your hips and knees stopping when your thighs are parallel to the floor.
Contracting the quadriceps muscles, slowly return to the starting position stopping just short of your knees being fully extended.


Key Points:

Exhale while returning to the starting position.
Inhale as you lower down.
Do not let your knees ride over your toes (you should be able to see your feet at all times).
It helps to find a marker on the wall to keep your eye on as you lift and lower, otherwise your head may tend to fall forward and your body will follow.
Think about sitting back in a chair as you are lowering down.
Push off with your heels as you return to the starting position.
You may want to try this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly can lead to injuries.
For variation and comfort, some may prefer to hold one dumbbell between their legs. The one dumbbell should equal the same amount as the two dumbbells combined.
Perform 20 repetitions and begin the next exercise within 45 seconds.

2. Lying Leg Adduction

Starting Position:
Lie on your right side with your right arm supporting your upper body.
Your right leg should be straight and your left leg should be bent.
Support your weight on your right arm and left leg.
Movement:

Contracting the inner thigh muscles, lift your right leg up until you feel a contraction of the inner thigh muscles.
After completing the set on the right side, perform the exercise on the left side.
Key Points:

Exhale while lifting your leg up.
Inhale while returning to the starting position.
You may use ankle weights to increase the level of difficulty.
If you are an intermediate exerciser, you can add resistance to the inner thigh as you are lifting. You can resist your inner thigh with your hand or use a weighted object.
Perform 20 repetitions for each leg and begin the next exercise in 60 seconds.

3. The Lunge

Starting Position:

Stand straight with your feet together.
Hold a dumbbell or cans in each hand with your arms down at your sides.
Movement:

Step forward with the right leg and lower the left leg until the knee almost touches the floor.
Contracting the quadriceps muscles, push off your right foot slowly returning to the starting position.
Alternate the motion with the left leg to complete the set.
Key Points:

Inhale while stepping forward.
Exhale while returning to the starting position.
The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.
Make sure your head is up and your back is straight.
Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement.
Your right knee should not pass your right foot. You should be able to see your toes at all times.
If you have one leg that is more dominant than the other, start out with the less dominant leg first.
Discontinue this exercise if you feel any discomfort in your knees


Perform 20 repetitions for each leg and begin the next exercise within 90 seconds.

4. Chair Squat

Starting Position:

Perform this exercise with the aid of a sturdy chair.
Stand in front of the chair with your back toward the chair and feet shoulder-width apart.
Keep your head up as a natural extension of your spine.
Movement:

Begin to sit in the chair lowering your body until your legs are at a 90-degree angle (if possible).
Contracting your quadriceps, slowly return to the starting position stopping just short of the legs being fully extended. Keep a slight bend in the knees.
Key Points:

Inhale while sitting in the chair.
Exhale while raising yourself from the chair.
As you get stronger, you will want to add resistance such as dumbbells in your hands

Perform 25 repetitions and begin the next exercise within 90 seconds.
5. Cardiovascular Exercise -- Walk for 25 minutes at a brisk pace. You can also use the stationary bike, elliptical or any cardio machine of choice.

After the workout, remember to stretch your lower body for 5 to 10 minutes.

Be prepared for some healthy sore muscles. Just don’t forget the golden rule and be prepared for some awe inspiring complements about your new and improved slim and sexy legs. It will take some time and hard work, but the results will be well worth it.

As always, please check with your doctor before beginning any exercise program.
Re: Keep Fit Or Get Fit by sweetnini(f): 9:31am On Jun 22, 2006
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