Winston Salem Fitness

This might seem like bad news, but it simply is not possible for every human being to have a stomach as flat as some models we see in magazine and newspaper ads, on the sides of buses, and, well, just about everywhere.

The fact of the matter is that a really flat stomach may not be in the genes!

Among numerous other physical traits, a person’s genetic makeup decides the shape of internal organs (e.g., stomach, intestines, liver, kidneys).

Depending on these organs’ shapes and sizes, they might or may not contribute to a slight roundedness of our stomachs. Another aspect of body shape under genetic control is body fat distribution.

Your body may naturally store more fat around your waist than in other areas of your body.

When done correctly, crunches may be a good way to strengthen abdominal muscles and the lower back. However, ab work alone won’t burn fat of the stomach region in particular.

It’s a myth that a rigorous sit-up routine will guarantee a flat tummy. Instead of concentrating so much on your stomach, why not attempt a fitness programthat works out a greater range of muscle groups and involves some cardiovascular fitness?

If there really is fat to be lost around your stomach, running, swimming, or riding a bike regularly will be more effective at burning it than only doing sit-ups.

You could also want to examine your eating plan; a healthy diet is a good idea for anyone. and finally, rememberthat a flat stomach isn’t necessarily the essence of beauty or an indicator of good health.

You may find that consuming nutritiously, exercising regularly, and accepting your body’s natural shape and size will help you feel good about yourself and your stomach.

Exercising has countless benefits for health, happiness, and when it matters to you, appearance. It sounds as though you know what you need to do, but want some suggestions on where to do it.

It’s true, some fitness center can feel intimidating. However, most everyone at the fitness center has had that same feeling at one time or another; it’s common to feel nervous about joining a new fitness center regardless of body size.

In reality, fitness center users come in all shapes, sizes, and ages.

If you’ve already found a facility, know that a lot of health club offer a complimentary training session or two to show you how to use the machines and help you devise an exercise program.

A quality facility hires employees with a full understanding of “gymphobia.”

Investing some time to get oriented can help relieve some of the anxiety you experience during future visits as you will be able to strut right in and jump into your workout.

If you are still searching for a fitness home, consider that the YMCA, local community centers, and independent gym often feel more down to earth and less intimidating than many larger, chain gym.

As you’re considering which facility to join, it’s definitely fair to ask for a tour and a trial membership.

Visit the location at different times of the day as early morning exercisers may seem very different than a mid-afternoon or late evening crowd. Be sure to look around for members who you feel are similar to you and ask them about their experience.

Don’t forget about exercising outside – running, riding a bike, hiking, and walking immediately come to mind. Fresh air does the soul good.

When you have ever played a sport or wanted to learn a new one, consider joining a team or a league. There are a wide range of choices, from dodge ball or softball to tennis and bowling.

Leagues often offer options for beginners and seasoned athletes alike with the added bonus of meeting some new friends.

Just like with your first day of a new job or school, you begin out not knowing many individuals and not being sure of what to do, but, within a short time, all that changes. Going to a health club a team practice, or to the park to run won’t be too much different.

Think of your “gymtimidation” reduction efforts as a part of your entire workout – the more you stick with it, the easier it will get.

And remember, gym’s are places to get and stay healthy – not beauty pageants or Olympic competitions. Health Club’s who disagree may consider shaving a few pounds off their egos.

In conclusion, remind yourself that working out is something you’ve committed to do. Schedule it on your calendar and grab a partner – you are able to encourage and motivate each other.

It is not necessarily “good” or “bad” to eat before practice or a game – it really depends on what and when you have eaten that day.

Ideally you wish to eat so you have energy, but you don’t want to eat so that you feel too full and/or experience discomfort. It is a matter of balance.

Research studies show that consuming before exercise, as opposed to exercising on an empty stomach, improves athletic performance.

Normally, a snack taken before an activity will help fuel you for that practice or game (dependant upon how long the sport lasts), also help you from becoming over hungry after the workout.

That being said, consider the following

• It generally takes our bodies about three or four hours to digest a moderate sized meal and about one or two hours to process a light snack (these numbers depend a lot on the kind of food you are eating, not to mention your very own metabolic rate).

It’s a good idea to allow some time for digestion prior to any strenuous activity.

• When you have practice or a game late in the afternoon, eat breakfast and lunch. Include plenty of complex carbohydrates, like whole grain cereals, fruit, and vegetables.

These replace muscle glycogen (our bodies’ storage form of carbohydrates), and are important, namely when you exercise every day.

Without replacing glycogen, your muscles will feel weak and performance may suffer.

• Do not forget to keep well hydrated. Our muscles are approximately 70 percent water and dehydrated muscles perform poorly, too. Drink water throughout the day.

• One meal or one snack isn’t going to make up for a normally unhealthful lifestyle. Eating well assists contribute nutrients your body needs on a continual basis. Apply some of these suggestions regularly.

Select mostly whole grains, fruit, veggies, lean meats, and low-fat dairy. Drink plenty of fluids all the time – it is really important to replace losses from exercise.

Do not go longer than 4 hours without consuming, and plan healthy or energy boosting snacks in-between larger meals.

Snack ideas for pre-game or pre-practice

• fruit (e.g., bananas, oranges, apples, or grapes)

• fruit juices

• unsalted crackers

• graham crackers

• bagels

• non- or low-fat yogurt

• pretzels (preferably with little or no salt)

• low-fat soup, such as vegetable

High in carbohydrates, these foods are rapidly digested and absorbed. Finish eating at least one hour before your practice. Foods high in fat, protein, and fiber take longer to digest and can cause discomfort.

Experiment with various choices. and avoid trying a new food before a competitive event… just in case.

Although it might seem like perfect bodies are everywhere, what you see is not always what you get. Many  ads featuring toned supermodels with flawless skin are the work of talented artists using computer technology to alter and reshape bodies to an unrealistic ideal.

This airbrushed body type may realistically be achievable for a fragment of the population. In reality, a “perfect body” is merely a technological illusion for most of us.

Before making a decision about getting liposuction, you could also want to peruse Liposuction – Permanent fat removal?

Have you spent time thinking about what keeps you from accepting your body the way it currently looks?

Is your envisioned shape and size realistic? Do you have family members with similar body shapes? When you find this to be the case, it may be easier to accept your body as a part of who you are.

Try to shift the focus from the shape of your thighs to what they can do for you respecting strength, movement, flexibility, pleasure, and other invaluable functions and sensations.

Women typically carry their weight in their hips and thighs and for many; it’s challenging to lose weight in these areas.

Although resistance training exercises will help tone and shape your legs, spot decreasing fat just is not physiologically possible.

An increase in exercise combined with a decrease in calories consumed should help you gradually lose some fat and build muscle tone.

Yes, the old standbys – consuming well and exercising – are two ways to help stay healthy and feel good about ourselves. Mypyramid.gov provides some useful resources on both sound nutrition and physical activity.

Consider consulting with a registered dietitian or nutritionist for a “nutritional check-up” to make sure you’re getting all the necessary nutrients in the proper amounts.

Next, consider including cardiovascular and resistance exercise in the fitness plan.

Resistance training needs to incorporate all muscle groups for the development and maintenance of lean body tissue.

These exercises assists strengthen bones and muscles, and keeps your metabolism hummin’.

Cardiovascular exercise provides numerous health benefits, including an increase in energy expenditure.

A certified trainer, available in most campus and community fitness facilities, may assist you with proper techniques for both kinds of activity.

Realistic objectives, some self-acceptance, and a little guidance might keep you moving in the right direction to becoming a superstar in the swimsuit and your own skin!

Staying hydrated is extremelyimportant for an active athlete.

It is excellent that you want to make staying hydrated as easy and healthful for your body as possible. In this case though, you are in luck – health and preference coincide!

In a happy coincidence of what feels good and what has good for you, it is actually cold water that is advised when exercising vigorously.

During intense physical activity, the body’s core temperature rises above the normal 98.6.F (37.C). Drinking cool water lowers the body’s temperature and helps it settle back to its normal range.

Studies have also shown that cold water 41.F (5.C) is absorbed more rapidly from the stomach than warm, abating dehydration and allowing you to play harder and enjoy your game of soccer even more.

Sweating also assists to lower the body’s temperature, but through sweating we lose a lot of water, so it is important to keep drinking.

The body is smart and often craves what it needs. That does not mean you should have an ice cream sundae every time you get a hankering, but in this case, cold water is what you want and cold water is what your body uses best.

That said, when the only water around is warm, or when some prefer it warm, that is ok too. the main point is – listen to your body, stay hydrated, and have fun!

There are plenty of things you are able to do to help reduce unwanted flabbiness and be on your way to stronger, well-toned arms. First and foremost, a sound, well balanced consuming plan is a excellent first step toward trimming body fat.

When you are uncertain about what to eat, consider meeting with a registered dietitian to find out about proper nutrition and create your own food plan.

Once you’ve planned your eating routine, the next step is to coordinate your exercise. It’s usually advised to have some activity in the life most days of the week.

Aim for at least thirty minutes of moderate intensity exercise at least three times a week. When you are not at this level yet, start slowly and work up to it gradually.

Examples of moderate intensity cardiovascular exercise include walking at a brisk pace, rollerblading, jogging, cycling, etc. You should break a sweat and be able to reasonably hold a conversation.

Both resistance training and cardiovascular exercise are recommended to improve yourlevel of fitness. Positive results are best seen when both are included in training.

Don’t forget, though, that strength training will help you tone, but it won’t rid your body of excess fat in a specific area, for example, on your arms.

For strengthening and toning your arms, there are lots of exercises you can do. If you don’t have access to a gym you may do the following exercises just about anywhere

Pushups are a classic exercise which work the triceps (back of the arm which often jiggles when we wave to someone), chest, and shoulders.

You could modify the customary push up by putting one or both knees on the floor rather than straightening them behind you. This exercise might also be performed against a wall. Place your hands on a wall and push your upper body away.

Be sure to work up to three sets of fifteen repetitions. Challenge yourself, but do only what you can to start.

Bicep curls can strengthen the biceps (front muscle of the upper arm which is the opposing muscle to the triceps). If you are at home, take two 32-ounce bottles (filled with water) and place one in each hand.

With your knees slightly bent, tummy tucked, back straight, and elbows kept close to your sides, raise and lower the bottles at a moderate pace.

Do three sets of fifteen repetitions, or what you can. Do not forget to progress slowly and gradually, because you do not want to stress your joints or injure your muscles.

Another way to tone arms and build strength is to participate in arm-specific sports, like rowing, racquetball, tennis, or boxing. These activities incorporate cardiovascular work and weight training.

There are a number of other exercises and activities you can do. A varied routine constantly challenges the body. For additional arm-specific exercises, consult with a licensed personal trainer.

Regardless of your approach, it is always a good idea to consult with your healthcare provider before beginning a new exercise and/or eating plan.

The relationship you have with your provider can bring insight into any issues that might impact the ability to reach your goals.

The best time to workout is any time that is best for you. Early morning workout routines really get some individuals going, release endorphins, and also enhance mood.

When you like beginning your day with a workout, or find that it is the only time you are able to fit it into your schedule, stick with it. Others find afternoon or evening workouts productive and stress-relieving.

When we wake up, our body temperature and blood sugar levels are low, so our muscles aren’t as “loose” as later in the day.

In a perfect world, our muscles are warmer and fueled by a few meals (hopefully) later, well after we awake.

There is not really a “simple” answer to your second query. It’ll be helpful, though, to ask yourself the following questions – How hard do you workout (intensity)?

How long are your sessions (duration)? What are your exercise activities? How soon after you awake do you begin exercising? Your answers are important in deciding what may enhance your performance.

For most people , exercising with no fuel (food) beforehand may cause lightheadedness, dizziness, and early fatigue. Research studies show that consuming before exercise, as opposed to exercising on an empty stomach, improves athletic performance.

If you’ve three hours until your workout, have a normal breakfast. However, when you’re going straight to a workout after waking up, here are several suggestions

• When your exercise session is less than an hour, just snack on any foods that are easy to digest, such as bread, crackers, or a banana.

• If your session is one hour or longer, get up a little earlier and have something small to eat – perhaps around 250 to 300 calories – like toast and fruit or a small bowl of cereal and skim milk.

• Drinking some water before and during exercise is important for hydration.

When you eat before exercising, make sure you allow your body some time to digest and absorb the food. During digestion, our bodies send blood to the stomach to help out with this process.

When we exercise, our muscles need the blood flow, so our stomach becomes a second class citizen and digestion is slowed. If too much food is in the stomach while we are exercising, we could be uncomfortable.

Additionally take into account the kind of food you eat and the activities you do. A few individuals tolerate liquids more easily because they leave the stomach more rapidly than solid food.

Some exercisers, like runners, for example, would prefer not to have the internal “sloshing” around that liquids may cause.

General recommendations for eating before exercising are

• Three or four hours before exercising, a large meal is fine (600 calories or more).

• Two or three hours beforehand, a smaller meal is suitable (400 to 500 calories).

• One or two hours before, a liquid meal is appropriate (300 to 400 calories).

• With less than one hour, a small snack will do (200 to 300 calories).

In addition, people tolerate foods differently, and the composition of the food matters.

Fats stay in the stomach longest, followed by protein and high fiber carbohydrate, then low fiber complex carbohydrates, and in conclusion simple sugars, which are absorbed fastest.

Sugary foods, such as sodas and candy, are absorbed quickly by the body and produce a sugar high within an hour of a workout. Along with a quick “sugar high” comes a quick “sugar low.”

People who eat sugar 15 to 30 minutes before exercising may experience a “low,” with lightheadedness and fatigue, during their workout.

When you feel that you  must have juice or some sugary snack before exercising, have it only five or ten minutes before you decide to begin.

This way, there isn’t enough time for your body to secrete insulin, a hormone which lowers blood sugar, causing fatiguing signs.

Since everybody reacts differently, try various strategies to determine what helps you the most. Whatever, drink water before, during, and after exercise.

And, have breakfast afterwards, especially if you haven’t had anything to eat earlier, since this will replace glycogen stores and will keep you going all morning long.

According to scientists at the Mayo Clinic, social dancing provides the body with quite a few health benefits.

It might help reduce stress, increase energy, and improve strength, muscle tone, and coordination.

Dancing can also burn as many calories as walking or riding a bicycle. One factor that decides how many calories you’ll use is the distance you travel while grooving to the beat.

In one study, scientists found that square dancers covered five miles in a single evening. That’s a lot of do-si-doing!

Other aspects of dance that contribute to your cardiovascular conditioning depend on how long, how often, and how intensely or vigorously you boogie and get down.

The National Heart, Lung, and Blood Institute (NHLBI) recognizes the benefits of dance in lowering coronary heart illness risk, decling blood pressure, and managing weight.

Another plus of dancing is that the weight bearing movements of your steps can strengthen the bones of your legs and hips, important for maintaining bone health as you age.

As a result, dancing may be used as part of a rehabilitation program, of course with appropriate supervision.

While we may not all be hip-hopping into our nineties, dancing is one activity we can (hopefully) do for the rest of our lives… and the sociability it provides is part of its allure.

It’s a great way to make new friends, be creative and expressive, and just plain old enjoy life. And, the best part of dancing is the fun you are able to have while you’re doing something great for your body.

Whatever your preference, there’s sure to be a style to get your toes tappin’! Whether it is belly dancing, funk, swing, ballet, jazz, tap, square, hip-hop, the hustle, the tango, or modern dance, classes are popping up all over.

Contact your local health club YWCA/YMCA, recreation/community center, or dance studio to see what they offer.

Well, now that you know that dancing is good for you, put on your dancin’ shoes and cut a rug!

Lots of sports and activities help to strengthen and tone legs. Some of these include running, swimming, cycling, blading, ice skating, skiing, and jumping rope, just to name a few.

Specific resistance exercises can help strengthen and shape specific muscles in the leg.

You might wish to start by doing exercises that use your own body weight and require no special equipment. Here are several

Lunge This exercise works the quadriceps (muscle of the front upper thigh).

(1) Stand with your feet together, keeping your head up and looking straight ahead.

(2) Be sure to take a long step forward with one foot, making sure this leg is at a right angle (don’t let your knee bend in front of your toes), and bend the knee of your back leg until it is as close to the floor as possible.

(3) Hold this position for a second or two and then slowly push back to a standing position.

(4) Repeat with the alternate leg going forward.

(5) Be sure that your movements are slow and controlled.

(6) Build up your repetitions over time.

(7) to elevate resistance, you could hold hand weights alongside your body.

Heel raise

This exercise works your calf muscle (official term – gastrocnemius).

(1)Stand with the balls of your feet on a step — hold onto a wall or handrail for balance.

(2) Gradually rise up on your toes, pause for a second or two, and then decline.

(3) Progress slowly — do not overdo it at first.

(4) Increase repetitions as you become stronger.

Toe raise

This exercise for your shin is namely useful if you are a runner.

(1)Sit on a stool, bench, or chair with feet flat on the floor.

(2) Raise your toes toward the ceiling while keeping your heels on the floor.

(3) Hold this position for a second or two and then little by little reduce your toes.

(4) Raise repetitions as you become stronger.

Squat

This works the hamstrings, located in the back of your upper thighs. This exercise is difficult for beginners.

It is best to do this in front of a mirror to check your form.

(1)Position your feet shoulder width apart, with your hands on your hips or the front of your thighs.

(2) Gradually reduce your body until you’re in a “sitting” position. Your front thighs must be parallel with the floor. You may also feel muscle contraction in the rear end (you’re working these muscles as well!).

(3) Hold this position for a second or two and then slowly stand up straight.

(4) Raise repetitions as you become stronger.

(5) With increasing strength, you may also wish to add resistance by using a barbell, held behind your neck, that’s resting on your upper back.

Lying side lift

To work the outside muscle of your leg called the abductors

(1)Lying on your side, slowly and gradually lift your top leg as high as you can while keeping it straight, and then slowly and gradually lower it.

(2) Repeat as many times as comfortable.

(3) Lie on your opposite side to work the other leg in the same manner.

To work the inner thigh muscle (adductor)

(1)Lie on your side, crossing and slightly bending your top leg over your bottom one. Make certain not to let your hips roll back — stay exactly on your side.

(2) Gradually lift your bottom leg as high as you can and then lower it gradually.

(3) Do this as many times as possible (without extreme pain).

(4) Repeat with your other leg.

(5) A number of individuals like to use ankle weights for these exercises as they become stronger.

If you’ve access to a health club you might wish to use machines to accomplish the same exercises.

Particularly useful ones are the leg extension (for quadriceps) and leg curl (for hamstrings). A seated leg press is also beneficial for quads and gluteal muscles.

If you use weights, do not increase the load too quickly because you may injure joints and connective tissue.

Consult with an individual trainer to determine proper beginning weights, correct form, and seat height before using any gym equipment.

Make certain to allow at least a day or two between weight training sessions that focus on/use the same muscle (i.e., do not workout your legs two days in a row).

The reliability of these calculations in figuring out the volume of calories you expend during a workout depends on your size, body composition, workout intensity, and level of fitness.

When the machine does not ask for your body weight, you can be certain the calorie count is not accurate.

People who weigh less burn fewer calories than individuals who weigh more when doing otherwise equivalent workouts.

If the machine does ask for your weight, it’s giving you an approximate count of calories burned. the reliability of the numbers varies by manufacturer and depends on what formula the machine uses.

Excercise machines, like a number of website calorie calculators, use various formulas to calculate the approximate number of calories burned.  

A number of are more valid than others – a number of sites have you plug in the weight, exercise mode, and time to calculate your caloric expenditure.    

For a rough estimate, this is fine. Nevertheless, you might also be interested in calculating more a more exact picture of calories burnes; here’s a partial listing from a well-respected text, Exercise Physiology, by McArdle, Katch, and Katch   

Activity    Calories/lb/minute

Aerobics    

Moderate    0.065

Vigorous    0.095

Step    0.07

Cycling    

5.5 mph    0.033

10 mph    0.05

13 mph    0.071

Jump rope    0.06

Running    

11 min/mile    0.07

8.5 min/mile    0.09

7 min/mile    0.102

6 min/mile    0.114

Stairclimber    

Moderate    0.07

Vigorous    0.09

Stationary Cycling    

Moderate    0.055

Vigorous    0.09

Note – “Moderate” and “vigorous” are not specific terms. But normally “moderate” means you will notice some increase in the breathing or heart rate, and “vigorous” means you will notice a big increase in the breathing and heart rate.    

For  instance, moderate activity might include brisk walking, playing catch, or yoga.

Vigorous activity might include running, swimming, basketball, or soccer.

Also consider that a person who has a high percentage of lean body mass will spend more calories than a person with a greater fat mass, because lean tissue is more metabolically active.

In addition, as an athlete adapts to a certain mode of exercise, the muscles become more efficient and work becomes easier, causing slightly fewer calories to be used up.

Additionally, you are able to keep your muscles guessing by cross-training or switching activities.

Technique also matters – for instance, when you are leaning on an elliptical machine (putting your weight on your arms), you are decreasing your body weight load and burning far fewer calories than the machine says. the same holds true for a treadmill.

You’re better off setting the machine at a lower intensity and swinging your arms at your sides (touching the side bars occasionally for balance).

If you would prefer to put energy your into working out, rather than mastering the myriad ways of calculate calories burned, you can simply keep some general physical activity guidelines in mind

• Participate in moderate physical activity for at least 30 minutes, five or more days each week

• Participate in vigorous exercise for at least 20 minutes, three or more days per week