Welcome to the the updated web site for Beginners fitness …I hope you like the new look! This is a step by step guide where you will learn how to change your life style and achieve your fitness goal with theories behind fitness and practical advices from a certified coach. Fitness News From Science WorldAnother reason to stay active as we age May 26, 2016Exercise: Future anticancer therapy? You may have time to go to the gym only three times a week, and each time you can spend less than an hour since you go during your lunch break. Effects of Aerobic and Resistance Training on Hemoglobin A1c Levels in Patients With Type 2 Diabetes. Breaking a sweat with weights in an effort for the perfect six pack might be a waste of time. The views expressed in the contents above are those of our users and do not necessarily reflect the views of MailOnline. Aerobic exercise is better than resistance training if you want to lose the belly fat that poses a serious threat to your health, researchers say.
When it comes to weight loss or reducing weight, there are various steps you can take on how to lose belly fat and remember there is no magic bullet to help get rid of belly fat. Whenever you look at the mirror in the morning or whatever time of the day and see your waistline, perhaps you just feel like "squeezing" out those fats! Most people believe that belly fat is only associated with overweight or obese individuals only not thinking that even slender people do have this problem too and in this case, the fat can hide deep inside internal organs and may end up posing health risk silently in the long run. Excess fat in your body system can pose health risks such as type 2 diabetes, high blood pressure or hypertension in other words, heart disease, cancers of the colon , breast , endometrium and also can lead to dementia. So lets understand what aerobic exercise is, well aerobic exercise is where you use the same large muscle group , rhythmically for a duration of 15mins and more while at the same time maintaining 60-80% of your maximum heart rate. Try to focus on aerobic exercise that is geared to calorie burning and abdominal workouts or belly exercises. A research by Duke university showed aerobic training significantly reduced visceral fat and liver fat, the culprit in nonalcoholic fatty liver disease. Resistance training is great for improving strength and increasing lean body mass, says Slentz.
Also consume legumes such as beans , lentils, peas which are rich in essential nutrients, minerals and fiber to help burn fat. A study which was published by the American Journal of Clinical Nutrition is among several indicating that whole grain intake decreases visceral abdominal fat and is associated with a lower incidence of metabolic syndrome and insulin resistance. Individuals who often consume a healthy diet rich in vegetables , fruits , and whole grains have a decreased risk of disease and those who consume high refined diet, processed food and high fat have an increased risk of disease such as type 2 diabetes, obesity, high blood pressure and many more. Watching TV in the evening deprives you sleep, overeating and then going to bed late and not getting adequate sleep is a sure way of increasing body fat and weight , since when you overeat and go to bed , your digestion slows and stops and hence the food end up being converted to body fat.
Its known that when individuals are experiencing high stress, they tend to crave a lot or overeat hence adding weight to their bodies.
Now that we have looked at the 6 steps on how to lose belly fat, the next thing is now to put them into practice and you will be on your way to flat belly with less fat.Take action! Engaging in your best exercise for weight loss is one of the key factors when it comes to having and maintaining a healthy weight and lifestyle. 1.High blood pressure (Hypertension) - This type of heart disease also known as the silent killer since it does not exhibit symptoms. Aerobic exercise is better than resistance training if you want to lose weight from around your waist, according to researchers of a new study published in the American Journal of Physiology. The study by a team at The Duke University Medical Center compared the effectiveness of aerobic exercise and resistance training, or a combination of the two activities in 196 overweight, sedentary adults aged 18 to 70.
The participants in the aerobic group did the equivalent of 19km of jogging per week at 80 per cent maximum heart rate, while those in the resistance group did three sets of eight to 12 repetitions three times per week. The Duke University Medical Center researchers looked at how these types of exercise reduced the fat that's deep within the abdomen and fills the spaces between internal organs. The researchers found that aerobic exercise burned 67 per cent more calories than resistance training. Dr Tim Gabbett from Australian Catholic University (ACU) has completed a study showing the harder rugby league players train, the more injuries they will sustain. The study is the first to investigate the relationship between training load and injury in professional rugby league players over several competitive seasons.
The results showed that training load was related to overall injury, non-contact field injury, and contact field injury rates. Gabbett said that while rugby league involves bouts of high-intensity running, the game includes physical demands that are unique from many other team sports.
Gabbett found that muscular strains were the most common non-contact field injury, with the thigh, calf and groin the most frequently injured areas of the body.
Upgrade your skills with the new face-to-face continuing education workshops from the Australian Institute of Fitness, supported by Australian Fitness Network.
New research has found that in addition to obvious strength and fat loss benefits, resistance training may also help smokers quit their deadly habit.
Previous research has found that exercise can reduce the immediate negative side effects of ceasing smoking, but this study was the first to examine resistance training’s role in actually helping smokers quit. The study found that male and female smokers who underwent a 12-week weight training regime as one element of a quitting program were twice as likely to be successful as those who didn’t participate in resistance training. Lead author Joseph Ciccolo PhD, an exercise psychologist, researcher and physiologist at The Miriam Hospital's Centers for Behavioral and Preventive Medicine said, ‘Cigarette smoking kills more than a thousand Americans every day, and while the large majority of smokers want to quit, less than five per cent are able to do it without help. Attributing the reversal in findings to shortcomings of previous studies, Dr Pramil Singh, lead study author and associate professor in the School of Public Health at Loma Linda University, California, said, ‘When you control for confounding by disease-related weight loss, overweight and obesity remain a risk for persons over the age of 75. Over 300 measurements showed a difference in blood vessel diameter of between 30 and 50 per cent (between both group). A recent study by a team at the University of California has found that the brains of long term meditation practitioners shrink less and have stronger connections, potentially improving the ability of brain cells to relay electrical signals. Diffusion tensor imaging was used to scan study participants’ brains in order to detect differences in structural connectivity. Fitness level of participants should be determined via pre-class interaction and warm up.
In your preparation and planning, know the limitations on time for each activity, size and layout of the room, and what equipment is available.
Music should be motivating, but not so loud that participants are unable to hear your cues and instructions. Plan to have participants spend at least three quarters of the total class time working out. When planning the exercises, keep in mind variety and the benefit each activity brings to participants. The success of teaching circuit classes largely depends on the instructor's personality and motivation, as well as the ability of class participants.
In the next edition of Network eNews, we take a closer look at various ways of designing circuit workouts.
Until next time, stay healthy and happy to ya all Groovy and Inspiring Group Ex Instructors and Managers! Two recent studies have sought to better understand how amino acids influence protein synthesis in exercisers. A study led by Stuart Phillips of McMaster University looked at whether a large single dose of whey protein (25g) had a different effect on post-exercise muscle protein synthesis than 10 smaller shots of 2.5g over a longer time period (a process designed to emulate the way in which another milk protein called casein is digested). In the first study, the single large dose of protein was found to increase muscle protein synthesis more than the series of smaller doses, and in the second study the synthesis was 33 per cent greater among study participants who consumed the higher-leucine drink. Study co-author Dr Ali Mobasheri, said, ‘Our research is not suggesting that curry, turmeric or curcumin are cures for inflammatory conditions such as tendinitis and arthritis. Canadian professors have come to the conclusion that performance management of employees should put as much emphasis on their level of engagement as on their performance.


Professor Alan Saks of the University of Toronto and Professor Jamie Gruman from the University of Guelph believe that in many instances, enhanced employee performance can come about as a result of managing engagement – which incorporates high levels of attention, information absorption and feelings of integration. Saks said, ‘Many companies do not recognise the importance of employee engagement to organisational performance. The Australian Health and Fitness Forum, convened by Fitness Australia, will bring together Registered Training Organisations and leading industry professionals to explore how changing demographics are affecting the industry. The Forum is open to everyone in the health and fitness industries and presents an opportunity to discuss ways of addressing these challenges, both now and in the future.
Demographic specialist Mark McCrindle – How population change may affect the fitness industry customer base and how the industry should do business in the future.
Panel Discussion – What does the industry have to do to prepare for an ageing population?
A presentation on theHealthy Communities Initiative and Lift for Lif program – positioning the industry as part of the preventative health agenda. Facebook Profile: (Only for personal account) A Profile is for an individual not a business.
Fan interaction: You have the choice of whether to allow fans to comment on wall posts or post their own items.
Facebook Group: (Only for personal account) A Group is ideal for a group of people who want to maintain a discussion.
Facebook is a useful tool to help improve your brand and communication to your future, current and past members. As the Federal Government National Program Grant Recipients, the following initiatives offer proven and effective models of program delivery.
Lift for Life – An evidence-based strength training program, developed by researchers at Baker IDI Heart and Diabetes Institute.
Heartmoves – A gentle physical activity program designed for people with lifestyle risk factors or with stable, long term health conditions.
HEAL – An 8-week lifestyle modification program that supports people to develop lifelong healthy eating and physical activity habits. BEAT IT – An innovative, evidenced-based physical activity and lifestyle program specifically designed for people with or at risk of chronic conditions to get healthy and active. By joining Team World Vision you can make every stride count for children and families in desperate need. Team World Vision runners will receive a free t-shirt to wear on race day after raising $200, and will also receive tips for training and tools to kick-start fundraising. So why not join the ranks of fellow Team World Vision runners, Tim Costello, World Vision Chief Executive, Hayden Quinn, former MasterChef contestant and Hi Five's Tim Maddren. The Rebel Sport Run4Fun presented by The Sun-Herald will be held on Sunday 6 November at Sydney Olympic Park.
More than 10,000 runners are expected to run the 10km classic course, designed to appeal to athletes of all levels. Elite wheelchairs, runners, walkers, pushers and joggers are all encouraged to join in the fun of a healthy family friendly event and raise funds for a great cause. The Continence Foundation of Australia invites Network members to attend a FREE one-day practical workshop for fitness professionals. This workshop will provide a great opportunity to network, meet the experts and have all your questions answered. Join Dr William Sukala PhD in Sydney as he presents 'Diabesity', addressing these problems and making a difference. Certified for 6 CECs by Fitness Australia, this groundbreaking workshop is packed with the latest research and practical applications. The authors contend sports participants spend an inordinate amount of time on conditioning and skill enhancement and minimal time on psychological readiness.
Costas Karageorghis is employed by the Brunel University in Britain as a researcher in sports psychology, a topic on which he has published 90 articles. Following the standard preamble regarding the importance of motivation to performance, this solid chapter offers many specific strategies to enhance it. The remainder of this chapter concentrates on the strategies available to build positive and successful sports aspirants. The chapter concludes with a swift discussion of token rewards to mark progress, writing personal contracts to cement commitment and working with cooperative training partners to improve the training environment.
According to a Duke University study, an aerobic workout beats weight-training when it comes to losing belly fat.
Combinations of aerobic workouts with weight-training are known to improve glycemic and blood-sugar levels, and are especially helpful for people who already are diabetic.
If you spend 30 minutes on a cardio workout, you won’t have much time left for weight-training. As a new study has found that the best way to burn belly fat is through aerobic exercise.When researchers monitored people who did aerobics for eight months, compared to those who did just weight lifting, the former group lost almost 20 times as much fat around their stomachs. That's the finding of their eight-month study that compared the effectiveness of aerobic exercise (such as jogging), resistance training (such as weight lifting), or a combination of the two activities in 196 overweight, sedentary adults aged 18 to 70. But instead it involves some practice , determination, change of lifestyle and diet in order to achieve this goal. But I am glad that losing belly fat is doable as we are going to look at steps you need to take on how to lose belly fat.
Start exercising - This is inevitable and one of the best , easiest, fun and highly recommended form of exercise to help get rid of belly fat is aerobics exercise also known as cardio. Aerobic exercise also did a better job than resistance training at improving fasting insulin resistance, and reducing liver enzymes and fasting triglyceride levels. Choose whole grain over refined food products - Secondly on how to lose belly fat is nowadays, our food stores are full of refined food products stacked on the shelves. Whole grain foods include whole grain rice, whole wheat flour, pasta, brown bread and white bread is a big NO. Get adequate sleep - Getting regular sleep will help in fighting cravings and overeating hence assist in belly fat loss. Enjoy 3 meals a day - Eat well balanced diet and health experts says breakfast is the most important of all three meals , since breakfast is intended to supply you with energy to see you start your the day . Cola drinks and other soft drinks are full of unhealthy sugars and empty calories which are not beneficial to your body , instead supply you with empty calories. Learn to relax - Experiencing high level stress is detrimental to your body, learn to relax and take life easy and surround yourself with positive minded people who are going to impact your life in a positive way.
The large number of collisions and tackles performed during a match contribute to playing intensity and player fatigue. They'll enable you to stay ahead of the competition and grow your fitness career, while obtaining CECs and Professional Development Points.
Learn how to correctly screen and assess your clients’ upper body shoulder posture and then program correctly to improve this.
This appears to contradict previous studies which found that heavier individuals aged in their seventies actually had a longer life expectancy. After watching segments of the comedy There’s something about Mary, however, the lining of the blood vessel expanded. Miller said ‘The magnitude of change we saw in the endothelium after laughing was consistent and similar to the benefit we might see with aerobic exercise or statin use. Study subjects comprised 27 practitioners of meditation and 27 non-practitioners as a control group. This season is also an opportunity for many to get into their best shape and level of fitness for the year since the weather is neither too hot nor too cold to serve as an excuse for not execising!
Constant engagement and connection with the class is vital both as a group and one-on-one during the workout.
A group of eight young male study subjects followed both dietary prescriptions after working out on the leg-extension machine.


Well, no – but a derivative of turmeric, a commonly used spice in Indian curries, could help the common condition, according to recent research. However, we believe that it could offer scientists an important new lead in the treatment of these painful conditions through nutrition.
Employees who feel engaged in their tasks do a better job, are less likely to make mistakes, and bring more energy, dedication and vigour into their performance. Some employees might need more autonomy in their work, more challenge, more input, or perhaps more support or training. Applications include joining a membership online, email collection, a custom landing page or specialised content.
If you live in or are able to service the successful LGAs and would like to be trained in any of these programs, contact the relevant representative to express your interest. The upcoming Sydney Running Festival on Sunday 18 September has a range of running events to suit clients of every level (from 4km to a full marathon), and by running as part of Team World Vision you and your client can also help provide food aid to desperately hungry families. Team World Vision provides a fun and easy way to be part of a team that's raising funds to provide some of the world's most vulnerable people with vital food aid and relief essentials. And on race day World Vision will be there to cheer runners on and congratulate them at the finish line.
Through this appeal, every dollar you raise enables World Vision to deliver up to 10 times the value of your donation in food aid and relief essentials – so by raising $200 you can help provide up to $2,000 worth of life-saving food - enough to feed 42 families of six for one month. This workshop will provide an overview of the anatomy and physiology of the pelvic floor, and discuss the impact of certain exercises on this important group of muscles. This area is considered special populations, but in reality these conditions affect us all. They believe there is a fundamental misconception that psychology is a random performance factor.
They are: Motivation, Self Confidence, Anxiety, Mood and Emotion, Concentration, and Visualisation and hypnosis.
The other refreshing feature of this book is the way in which the authors cite international examples, anecdotes and cultural sports.
But what do you really know about aerobic exercise and how can it better improve your workout routine?What is Aerobic Exercise?Aerobic exercise, or cardio, is any physical activity of low to high intensity that can sustain for more than just a few minutes while your heart, lungs, and muscles work overtime.That’s a pretty simple way of putting it.
Of course, this means not only the fat just under the skin, but also the fat located deep in the abdominal cavity and covering internal organs.
Then the following week, you do the aerobic workouts for 40 minutes twice a week, and do weight-training once. If you run all the time, your body gets used to the motion and energy efficiency goes up, which means that you won’t use as much energy as you did when you first began running. And every day and even at this moment, people are still consuming processed foods which contain preservatives ,stripped off nutrients and fiber, and individual still wonder why they are facing lots of healthy problem. Remember whole grain and least processed foods are available in our local stores and its a matter of making the right choice when buying these items. Try to get 7 to 8 hours of sleep per night as this will really help in getting in shape , feel more relaxed and help your body rejuvenate. For Group Ex Instructors, it's an opportunity to gather all regular class participants, new members and also club staff for a group fitness workout experience. And what better way to motivate people in a group class setting than a circuit workout? It is also important to encourage safe and correct performance of each exercise, particularly where equipment is involved (e.g. Muscle strength doesn't just happen on its own – our muscles need to be both encouraged (as happens via exercise) and nourished (as happens when we eat well). There is also mounting evidence that higher levels of engagement correlate with lower turnover and less absenteeism. So if you have a business in 2011, then a Facebook page must be part of your marketing platform.
Learn how to identify a high risk client, how to modify exercises to make them pelvic floor-safe and much more. Thankfully, there are no outrageous claims spewed by pop psychology: You too can be a champion! Now that we know what aerobic exercise is, it is important to know how it can benefit you.How Can Aerobics Benefit You?Aerobic exercise can benefit your health in a number of ways, but perhaps one of the best ways it can help is with your heart. Further, if you do intensive interval-training (see article about intensive cardio workout), you can cut this to 20 minutes 3 times a week. If you replace interval- training for cardio and then add weight-training, you can fit everything (including locker-room time) in less than an hour.
During the third week, you do one 40-minute cardio workout, then two weight-training sessions. The obstacles to success must be identified and countered or the destination is never reached. By skipping a certain workout here and there and replacing it with another, you are keeping your body always on high alert and from getting used to the same workout. He has worked extensively in Britain and his international consultancy has stretched from eight Olympics and nine Wimbledon finals to 30 World Cup competitions – he must be tired by now!
Rhythm is pleasurable and the beat replicates natural forms of running, cycling, and rowing.
Studies show that elite athletes can have stroke volumes more than twice as high as the average individual. That is why it is always recommended to use different cardio machines at a gym so that your body won’t get used to one particular motion. Music may also be used as dissociation: by focusing on the music, the pain of exertion is distracted.
He maintained behaviour is determined by how people view critical aspects of themselves in relation to their specific circumstances: that is, their view of reality. It also affects emotion, acting as a legal stimulant to stir and stimulate as well as sedate, depending upon what you are listening to and its purpose. Finally, music is ideal for many sports that require artistic expression – gymnastics and skill development.
This is good because it means that more blood fills the chambers of the heart before it pumps so that more blood gets pumped with each beat.Having greater stroke volume means that the heart does not have to pump as fast to meet the high demands of exercise. Many studies have shown the execution of skills responds favourably to musical accompaniment.
It has been proved that fewer beats and greater stroke volume will lead to higher efficiency. This pump works better and lasts longer if it can pump larger volumes of water with each cycle rather than if it has to pump faster and strain itself to get rid of the water.High stroke volume is the reasons why athletes’ hearts don’t pump as fast during exercise and why they have such a low resting heart rate. Sometimes their rate can be as low as 40 beats per minute, whereas the average rate is roughly is 60-80 beats per minutes.It has been proven that your muscles get more efficient at consuming oxygen when you do regular aerobic exercise. This is due to an increase in the activity and number of enzymes that transport oxygen out of the bloodstream and into the muscle.If 100 oxygen molecules circulate past a muscle, you’re twice as fit if the muscle can consume all 100 molecules than if it can only consume 50. In this situation, you will have more endurance because your muscles won’t run out of oxygen as quickly.Mitochondria inside the muscle increases in number and activity and mitochondria are the driving force of your cells. The good news is that they increase in number and activity, by as much as 50%, in just a matter of days to weeks in response to regular aerobic exercise in adults of all ages.Understanding what aerobic exercise is and how it can benefit your health is incredibly important. However, your aerobic exercise program should have four main goals that define your routine:It is aerobic. Energy Health Clubs has the answer.Contact us today at (707) 795-0400 or send us a message here.



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Comments »

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