by Chris Strogilis

 

PREFACE

 

 

You can follow the hereunder mentioned fitness tips and secrets to:

 

 

* maximize the benefits from your physical exercise and supportive nutrition

 

* to avoid possible dangers/traps which will signal painful recoils and regressions.

 

 

TIP / SECRET no 1

 

 

Try to find the golden mean between overtraining and concrete, tangible physical benefits.

 

Calculate attentively the intensity, frequency and duration of your workouts.

 

You need results but a burnout would prove disastrous.

 

 

TIP / SECRET no 2

 

 

No program, no diet will bring long-term results if you don’t make a serious commitment.

 

Feed your self motivation and self discipline.

 

Look into the mirror: if your eyes spark, go on.

 

 

TIP / SECRET no 3

 

 

Before you embark on your long and difficult trip to physical perfection, please read about the 12 myths of fitness and their debunkment. You can find the relevant articles on articlesbase.com

 

TIP / SECRET no 4

 

 

Integrate the warm up ritual into your workout routines

 

Prepare your body for the hard exercise that is going to follow and considerably reduce the possibilities for a painful injury.

 

Warm up relates both quantitavely and qualitavely to the kind, duration and intensity of the main workout.

 

It’s very true that lots of people omit this phase because it lacks the glamour of tough exercise. Huge mistake!

 

About stretching: After general warm-up you can do some active or passive static stretching.

 

Avoid any type of dynamic/ballistic stretching. This is a game for big boys!

 

 

TIP / SECRET no 5

 

 

Also: don’t overlook the cool down procedure. After the intensity of the main workout we need an adjustement period. Body temperature has to decrease and waste products to be removed from the muscles.

 

After 5 minutes of relaxed jogging you can devote 5-10 minutes to active or passive stretching exercises.

 

Cooling down is critical for a quick recovery and it should be adjusted to the main workout.

 

 

TIP / SECRET no 6

 

 

Every fitness program should comprise in its exercise part:

 

 

a) aerobic activities: to improve the cardiovascular system.

 

 

b) strength or resistance training: to maintain/increase muscle mass, improve strength and protect bones.

 

 

c) stretching: to increase range of motion of the joints and muscles’ flexibility. To prevent injuries and relieve from pain.

 

 

TIP / SECRET no 7

 

 

Share your objectives and vision with positive-minded people of your close environment.

 

They will support you morally. Additionally, sharing of your goals make commitment easier and giving up not an option.

 

2nd part: on articlesbase.com

 

Chris Strogilis

 

http://totalfitness-christos.blogspot/

 

 

 

 

 

by Brad Mccleary

Is it possible to feel fit and attractive during your pregnancy, or are you doomed to feel fat, unattractive, and uncomfortable for the next nine months? The answer is…yes! You can feel fit and fabulous during pregnancy! Follow these pregnancy fitness tips and you and your baby will not only survive, but both make it out happy, and healthy. Now let’s talk about how to make and keep you a hot mama all throughout your pregnancy.

The number one pregnancy fitness tip that I can give you is to stay active. Believe it or not it’s that’s simple. The weight loss rule still applies, even with this baby that’s bound and determined to make you gain. The idea that pregnancy will leave you confined to your couch with fifteen movies and a giant bag of M&M’s is a fallacy! It is however a fact, that most activities that you were doing before pregnancy, you can participate in during pregnancy.

Check with your doctor first, but for most people it is a great idea to interact in aerobic exercise and even weight lifting during your pregnancy. Pilates and yoga are excellent choices for pregnancy activities. By having a strong, toned body during pregnancy, you will have an easier pregnancy, labor, delivery, and get your pre-baby body back in no time.

The other most important aspect of pregnancy fitness is diet. Just because you are pregnant, you do not get to use that as an excuse to pig out for the next nine months. If you do that, you will gain weight and you will spend the next several months trying to get back.

It is much more beneficial for you and your baby to choose healthful food options. If you are craving ice cream, skip the Ben and Jerry’s and reach for low fat frozen yogurt. This tastes great and gives you a serving of much needed calcium for you and your baby.

If you are craving something sweet, have some fresh fruit. This will satisfy your sweet tooth, and once again, give you and your baby much needed vitamins, minerals, and antioxidants.

Get with your doctor and figure out how many calories a day you should be consuming. Then make sure that you get your caloric intake from healthy, low fat foods. Filling up on empty calories is unhealthy for you and your baby.