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Kettlebell Exercises

Kettlebell Exercises: Effective Types and Practical Evidence-based Benefits   Are you searching for the most effective kind of exercise or workout tool that you can use? If yes, then the answer might depend on what your body specifically needs. Nevertheless, it is good to look into pieces of evidence first before concluding that an instrument or type of exercise would be genuinely effective to your or not.   In this regard, among the most recommended types of workouts are those that use kettlebell. The following sections will explain to you some of the benefits of using this tool on your workout, according to evidence-based literature. Also, the specific types of exercises that you can do will be shared here as well.   Benefits according to Studies   There are already studies supporting and proving the benefits of using kettlebell in exercises. One of these is the research in 2011 of Jonathan Asher Falatic of San Jose State University entitled “The Effects of Kettlebell Training on Aerobic Capacity.” This study performed circuit workouts that consist free and body weight exercises for three (3) sessions in a week, for a total duration of four (4) weeks. The participants were divided into two (2) groups, namely: circuit weight training (CWT) control group and kettlebell (KB) intervention group. After the sessions, the following are the main findings:   –       Higher aerobic capacity: the increase in the maximal aerobic capacity of those in the KB group was higher by 6.4 percent compared with those in the CWT group; –       Weight loss: those in KB group lost 0.9 kilograms (kgs), on the average, from their...

Gaining Through Pain – Crossfit Workouts and Benefits

 You most likely already have heard about the intense but popular full-body workout called CrossFit; a coming together of  core training and gymnastics, cardio and weight lifting in one, developed to prepare the body through and through “not only for the unknown, but for the unknowable”.  Needless to say, it is a very tough workout that has to be taken seriously.   Not only the highly professional athletes in the world employ the CrossFit training but other institutions like police and military academies because of the principal strengthening that can be gained from the powerful program.   It a completely diverse kind of workout that helps you get the most out of every training because each is highly intense although short. The typical course is one commanding exercise followed by another with very little rest in between.   Each workout session is about 45 minutes to 1 hour in length; the routines take somewhere form 5 to 15 minutes to complete. The program necessitates a 3-5 days per week schedule but the same routine is not likely repeated in 1 week.   Because it is to a great extent rigorous, the workouts effect is that you become fit in every part as it involves your whole body requiring it to push, pull, run, row and squat among others.   Most CrossFit coaches develop an individual WOD (Workout of the Day) exercise, each with a main goal of making you healthy, strong and in shape to the maximum but fully functional.   WOD exercises are published on the official site and below are some of the extreme exercises which mostly...

Why Does Your Body Need Pilates

The charm of Pilates has now rubbed off to almost every fitness enthusiast. We wanted to just lay out facts in front of you and let you decide whether Pilates is for you or not. Pilates creator Joseph Pilates mentions the effect of Pilates on his life as “I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They’d be happier.” When Joseph Pilates gave this statement in 1965, he was 86 years of age. It might seem a little unbelievable to you. How can a man that old claim to have never been in pain or injured? Is Pilates really that good? It might very well be. Pilates training helps to improve their overall health by stabilizing their key muscles. It is all about balanced development of our bodies by strengthening our core muscles. Core is the large group of muscles that form the center of our body. These muscles include abdomen, lower back, hips and buttocks muscles. When Joseph Pilates moved to America, he introduced Pilates to New York. Initially dancers started practicing as it helped them to perform better. This lead people to believe that this exercise form is meant only for dancers. Slowly but steadily, people started accepting Pilates as they realized how it changed their own bodies as well. Pilates is Safe and Sequential Pilates exercises are sequential and it is designed so that the users move through the entire program safely. There is no isolation of exercises here. One exercise prepares you for the next one. The exercises always...

Health Benefits of an Active Lifestyle

Health Benefits of an Active Lifestyle Do you want to know the secret to good health and longevity? Well, the secret is really simple. You just have to adopt an active lifestyle. Now you might be wondering what an active lifestyle is? For most of us being active means hitting the gym and sweating hard but that’s not it. Well yes, going to gym is a good thing but an active lifestyle goes beyond that.   How Can You Make Your Lifestyle Active? Before you can know the health benefits of an active lifestyle, you first need to know how to turn your routine way of living into something active and dynamic. Here are some ways through which you can change your boring life into something active and fun! Outdoors are great for exercise because the air tastes fresher and nature lightens the mood. The exercises with the most health benefits are aerobic exercises. A simple game with some light jogging for example a family soccer game or going for a river paddle in a kayak or a walk along the beach are all forms of aerobic exercise. You can also perform a number of activities of the evening whilst at home. For example when lying around watching television, you can perform different exercises during the intervals, commercials. Some of the exercises for you to try are crunches, ab wheel rolls, knee lifts, thigh master squeezes and pushups using the perfect pushup for perfect form. The above mentioned ways are some of the ways you can adopt to change your life style. Here are some tips to reap the...

Tips from Personal Trainer James Zach

Hi this is Personal Trainer James and welcome to Apollo Health, here is a few health tips to point you in the right direction for your active lifestyle progression on the path to a happier healthier you. Let me Inspire you to get fit! Get in touch and let me become your Personal Trainer. Servicing Metro Sydney.   1) HITT: High Intensity Interval Training consists of altering the intensity of exercise between high and low, eg. Sprint then walk. It works so well because you are working in the anaerobic training zone and your oxygen consumption will increase with your VO 2 max. After anaerobic exercise your rate of metabolism will increase for 15 hours as your body will utilize calories to repair muscle. So instead of a 45 min walk. Try run, sprint, run for 20 mins.   2) Green Tea: Look at any expensive weight loss supplement, they will mostly utilize a green tea extract. Besides the antioxidants green tea can increase thermogenesis, the bodies own rate of burning calories, from 8-10% of daily expenditure to 35-43%. Matcha Green Tea is the best for this and is very potent!   3) High Protein Diet: It is essential for healthy bodies as it repairs our muscles as well as our skin, organs hair and nails. A diet rich in protein will reduce your appetite and keep your blood sugar levels stable! Egg is the perfect protein with the highest biological value of any food, often referred to as natures multivitamin. Eggs also contain small amounts of almost every vitamin and mineral required by the human body however it is important...

Dominate Fitness- Abdominal Workout

  The Benefits of Abdominal Workout and Tips to Maximize the Results   Do you know that excessive abdominal fats are dangerous? If you are among those people who do not care much about their figure, then this article is for you. Let us go straight ahead with the dangers of having excessive abdominal fats, which include:   Decrease in Lung Function   There are studies establishing the correlation between the circumference of the waist and the function and volume of the lungs. Specifically, the research showed that a person with a larger waist circumference tends to have a decreased lung function and volume. Hence, those with more belly fats are likely to perform poorly when it comes to spirometry tests.   Arterial Degeneration   In 2012, Researchers from the Primary Care Research Unit of the La Alamedilla Health Center in Spain compared abdominal and general obesity in order to identify arterial stiffness. It was found out that there is a significant relationship between abdominal obesity and having a high incidence of arterial stiffness.   Poor Regulation of Blood Sugar   Visceral fats are commonly found among people with abdominal obesity. These fats produce hormones that affect a person’s metabolic system. These hormones can change the insulin receptors, which means that insulin begins to be less effective when it comes to regulating a person’s blood sugar level. Hence, this may eventually develop into diabetes.   Dementia   Having a low brain volume could be because of a person’s high waist to hip ratio, combined with abdominal visceral fats. This is the relationship established by a research published in the...