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Exercise Variety
Exercise VarietyBy Ellen Miller
How many of you use variety or diversity with your fitness programs?
When the human body performs one type of exercise on an on going basis the muscles have something called muscle memory. That is when the human body repeats the same type of movement time after time your muscles do get used to the movement. For athletes trying to perform and perfect one movement that is great...but for the rest of us non athletes trying to lose weight or strengthen muscle variety or diversity is the key.
Personally I get bored very quickly and love (not the same as infatuation) using variety. I find that when variety or diversity is added to your workouts... your muscles are not sure what is coming next and you can take and keep your body constantly challenged and continue to lose weight and gain strength.
I have heard from many clients who walk miles per day tell me that when they first started walking they did lose weight and after a while they stopped losing.. After a while your muscles are just going through the motion. EXAMPLE - take an individual walking on the treadmill at 3.5 miles per hour every day. After a few weeks this does get easier however you continue to walk the same 3.5 day after day. Your body will get used to this and then the weight loss will stop. Just a small change will assist and help you get off your plateau. You could add in intervals of a quicker pace for 30-60 seconds every couple of minutes or add in an incline. That small change will assist and help you get right back on track to achieve the results you are looking for which is your weight loss.
Withexercise variety or diversity also helps you to challenge your muscles. If you belong to a gym and just use the machines... change it up and perform some floor exercise using ankle weights for the legs and hand weights for the upper body. You can also change up a full range of motion to an isometric exercise.
There are lots of programs on the market that will challenge the human body with different intensity and movements. You can also start your program with an isometric exercise until your muscles become fatigued and then challenge your muscles with full range of motion.
The few points that I am always make are first proper body positioning with any exercise you are going to perform and second listen to your body. It is great to challenge yourself however don't over do it unless you enjoy waking up sore and Charlie horse, and lastly add in lots of variety. Challenge yourself and your muscles.
Article by Ellen Miller the originator of the IsoBreathing program. Ellen is a certified fitness practitioner and personal trainer changing individuals lives one day at a time. She has been teaching for over 20 years. Ellen can be reached at Ellen@isobreathing.com and her website is http://www.isobreathing.com Don't forget to sign up for her monthly newsletter.
,Free Weights Vs Machines
Free Weights Vs MachinesBy Ryan Kelly
There are many hotly debated questions in the world of physical fitness, however perhaps none is more contentious than the age old question of whether it is better to do strength training with free weights or exercise machines. In this article I will address the strengths and weaknesses of free weights and exercise machines and give my recommendation as to which one is better.
With free weights you can determine the exact path of motion of an exercise. This particularly benefits people with curious proportions who do not fit in weight lifting machines. Free weights work the stabilizer muscles in a way that machines cannot. For example, a free weight bench press works the stabilizer muscles in the shoulders and a machine bench press does not. Also, studies have shown that exercise with free weights leads to a greater natural release of human growth hormone during the workout. This is probably due to the fact that free weight exercises recruit more muscles than machine workouts. Free weights take up less space than machines, however it is also harder to change the weight with free weights as opposed to machines. It is, however, easier to hurt yourself with free weights because you can drop them on yourself in ways you cannot with a machine. Also, there are some movements you simply cannot do with free weights that you can do with an exercise or workout machine. Free weights are harder than machines, so it is easier for beginners to use machines.
With exercise machines,you can learn a movement without potentially hurting yourself, and you can do movements that you cannot do with free weights. Also, it is very easy to change the weight on an exercise or workout machine. However, with exercise machines you do not work stabilizer muscles since you do not have to balance the weight. Your body will release a bit less human growth hormone since you recruit less muscle than you do with free weights. Finally, the machine dictates your range of motion, so you have less freedom to do the movement as you see fit.
My recommendation is to do both, however do the free weight exercises first in your workout. This will exhaust your stabilizer muscles however leave a bit of strength left in your major muscle groups. Then, you can use machines to exhaust your larger muscles.
Neither free weights or machines is "better" than the other, they are just different. Use both in your workouts for max muscle gains!
Ryan is a 275 pound natural bodybuilder from Arizona. He runs the Muscle Building Section of Good E-Books.com, where he lists his favorite books for building muscle mass. Visit http://www.goode-books.com/gainmuscle.html today to see Ryan's picks!
,Lose Belly Fat With These 7 Changes in Your Workout
Lose Belly Fat With These 7 Changes in Your WorkoutBy Scott Colby
Variety is the spice of life. You wouldn't want to eat the same foods every day, so why settle for the same exercises ever day. After awhile those same old exercises just won't get the job done. They will not boost your metabolism, they won't build lean muscle and they won't help you lose belly fat. When you are using the same exercises without variety or diversity you eventually hit a plateau and your body quits changing. With these seven tips you can take and keep some of your favorite exercises however make simple changes to your workout that are effective at adding variety, reshaping your body, boosting your metabolism (how fast your body burns calories) and melting away belly fat.
Seven Variety Adding Tips to Your Workout
1. Change the number of repetitions. This is easy, in place of 50 push- ups do 75.
2. Change the order of your workout. Keep those favorite exercises that you enjoy, however change the order in which you do them.
3. Increase or decrease the rest period between exercises. If you are currently taking a 90 second rest, increase it to 2 minutes or decrease it to one minute before moving onto the next exercise.
4. Change or begin using equipment. If you have not been using equipment, then try adding weights to your hands or ankles. Or change the amount of weight that you are using.
5. Try using a super set or a quad set in your exercise routine to lose belly fat. For example do back to back exercises, moving immediately from one to the next. A quad set of exercises would include upper, lower, abdominal and core movement exercises.
6. Invest in a stop watch; don't have "time" to find one? Try an egg timer, set the timer on the microwave. Complete a circuit of three or four exercises completing as many as you can within a set amount of time.
7. Do the one minute exercise. Challenge yourself to see how many repetitions of an exercise or workout you can complete in one minute. The next time you exercise try again, if you did 50 push-ups, try for 55, then 58, pushing yourself further each time.
Many of these ideas to encourage variety or diversity in your work out and increase your body's ability to eliminate belly fat or adipose tissue you may have already thought of, some may be new to you. No matter which one you try each of them offer you new opportunities to add variety or diversity to your exercise routine, reshaping your body, and eliminating unattractive belly fat.
Scott Colby is an internationally known fitness professional, speaker and is author of the internationally chic / stylish / trendy / hip / cool Abs Uncrunched. In addition, Scott is the owner of AbsUncrunched and The AbsExpert.com and is the creator of the online teleseminar series My Ultimate Body Makeover and Amazing Abs Formula, which have helped tens of thousands of people in over 100 countries around the world.