Strength Training is Real Exercise

Somehow the notion that exercise should be either easy or only moderately difficult continues to be the most detrimental misunderstanding by many would be exercisers. People are being misled into believing that they only need to mildly exert themselves and they will reap dramatic benefits in the process.

This misguided assumption destroys the potential effectiveness of the exercise regime of every person who possesses this belief. You will be very disappointed with your lack of results if you let this belief interfere with your willingness to exert yourself during your workouts.

Let’s get thing straight – activities such walking, running, biking, swimming, etc are often construed as exercise by the media, general public and health/medical professionals. These activities qualify as recreational physical activities and do not satisfy the definition of exercise and are not a necessary component of a proper exercise program. There is only one form of exercise that properly satisfies the definition of exercise and that is strength training exercise.

It should be no surprise that many people are unwilling to exert themselves during an exercise session. Many have grown up pampered and soft and have never experienced hard physical work of any kind, let alone real exercise. After all how much effort goes into watching TV, playing video games or moving a mouse on a computer?

Modern technology continues to make manual work a thing of the past. To make matters worse, magazines, newspapers, books, and ill informed fitness instructors have for years been inappropriately lowering the standards of exercise and telling people to: “go at an easy pace”, “stop if you feel discomfort “, and of course ” do what you enjoy, as exercise should be fun!”.

Now they are even telling us that activities such as grocery shopping, gardening, walking, playing with the kids, all qualify as exercise. So, is it any wonder that when an attempt is made to teach people “real” exercise they have such a hard time coming to grips with the reality of hard work?

Though some of the basic physical activities previously mentioned may have a place in a healthy, active lifestyle, none of these activities can even come close to the large number of physical benefits stimulated by real exercise. An active lifestyle does not replace the need for a structured proper exercise program.

Recreational activity and an exercise program are two separate things. The benefits of proper exercise, and the stimuli necessary to produce beneficial health improvements, cannot be accomplished with recreational activities.

If we are to expect anything in the way of meaningful results from exercise, including noticeable visual changes in body shape and appearance etc., we must exercise in such a way that challenges our bodies beyond our already existing capabilities. Only then will the body adapt.

Go to your local gym and see a fitness professional about the design of your exercise program making sure it includes at least 50% – 60% strength training exercise. Be prepared to challenge yourself and put some effort into it. Your reward will be results and benefits that will surprise and delight you and will take your health, your body and your life to the next level!

Beginner?s Ab Workout ? Three Simple Exercises to Build Core Strength and Abs

Having a strong core is not only important in every day life, but is also the foundation of building a great looking body.  Six packs, washboard abs, and toned, flat stomachs are all the result of strengthening your core and shedding body fat.  Though there are expensive gym programs that promise to help you get ripped, there is an easier, free way to get the same great results in the comfort of your own home.

Below are three simple exercises that will help you build that core strength and that great strong stomach you’ve always wanted.

The Plank

The first exercise we’re going to explore is the plank.  It is a great exercise for building physical (abdominal) mental strength.  To perform a plank, get into a pushup position with your arms and toes the only things touching the ground.  Make sure your body is aligned – keep your buttocks, shoulders and ankles in a solid line.  Now, simply hold that position as long as you can.  At first, it will be difficult so try holding for 5 seconds.  Slowly build up the time you can hold this position.  30 seconds – 1 minute per round is excellent.  Repeat three or four times.

The Leg Lift

Lay on the floor looking at the ceiling with your arms by your side.  Place your hands underneath the small of your back.  Make sure you feel comfortable.  Keep your legs locked out in front of you and slowly raise them 6 – 8 inches off the floor.  Hold this position for 10 seconds and lower your legs down.  Repeat three to four times.

Knees to Elbows

Find a pull up bar or something equivalent (playgrounds are a great place or you can easily purchase or build something for your home).  Grab hold of the bar with your palms facing away from you and hang.  Your body should be completely still.  Slowly raise your knees towards your chest.  Contract your abdominals hard and squeeze your knees past your chest to your elbows.  When you make contract slowly release and lower your legs down.  This exercise will be difficult at first. If you cannot get your knees to your elbows, don’t worry!  You have two choices, get someone to spot you by placing their hand on the small of your back and helping you get your knees up or simply getting your knees as high as possible.  At first, two or three repetitions of this exercise will be sufficient.  As you get strong, increase the reps!

These three exercises are safe, fast, and effective.  They can be performed in the comfort of your own home with minimal equipment.  They will help you lose that weight around your waist and give you that flat, toned stomach you’ve always wanted.  Best of all, these exercises only involve moving your bodyweight, so you don’t need any weights or expensive exercise equipment.

Lastly, utilizing nutritional supplements, such as nitric oxide and l-arginine can help your body rapidly develop and build muscle in targeted areas. Nitric oxide can help you improve your stamina and strength, in addition to widening the blood vessels allowing for more oxygen to reach your muscles allowing faster muscle growth. Any good workout routine can be aided with the help of a nitric oxide supplement.

Free samples of a great nitric oxide supplement are currently available here!

Gain Muscle Strength Through Body Building Exercises

If you are considering adding some bulk to a thinner frame, and you wish to accomplish this through varied methods it takes some creative thinking on different ideas to start with. Because of this it is necessary for you to know the various advantages that bodybuilding in general has to offer.

Body Building Exercises Defined

Deciding what body building exercises to use can be somewhat challenging due to the fact that there are so many variations available. However, once you figure out which body parts you want to work on you can narrow down your choices quickly.

Numerous up and coming body builders are of the mindset that the only real way to build muscles on their arms is to lift weights. This is not exactly the case, since lifting weights is certainly a beneficial body building exercise, it is not a good idea for beginners to do that prior to getting some arm strength through other ways.

Specifically, an ideal exercise to build the back of your arms (triceps) is pushups. Depending on the physical condition of a person prior to starting exercise pushups may be difficult to do, but pushups are an excellent way to begin and at the same time it reduces the chance of injury.

Gradual Increases

Start with just a few pushups, and as soon as you feel your the muscles in your upper arm begin to burn, stop.

If you are not in shape it is wise to start with only two sets of 15 repetitions each. Some even advise starting with as little as 10 repetitions. Gradually you will you will gain strength in the back of your arms. Pushups also have a strengthening effect on your shoulders due to the movement of the exercise and because you are supporting your upper body weight with this exercise.

For strengthening and building your legs the exercises of squats and leg lunges are an effective option. For those just starting out it will tend to be uncomfortable until your body becomes accustomed to it.

For those who are looking for more information on the numerous exercises that can be utilized to build up your body, you can go to your local gym to sign up for a membership and enlist the help of a personal trainer.

Another avenue to get more information is to go onto the internet for advice on the various exercises for beginners. With the right research, you are certain to find some beneficial body building exercises.