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Monday, December 10, 2007
The 7 Most Common Mistakes Made When Exercising
As a North London Personal Trainer I spend around 1000 hours a year training my clients and have discovered that 7 reoccurring mistakes are made on a frequent basis. Just by taking note and correcting these 7 issues will dramatically improve your results and prevent injury.
1. Learn to breathe. Breathing correctly is vital when exercising. Deep breaths provide more oxygen to the body and in turn provide you with the ability to work harder; they also prevent you from becoming dizzy or light headed. Breaths should be taken deeply and from the pit of the stomach or diaphragm. Get into a good habit of breathing out during the hardest part of the exercise and in during the easiest. For example, when performing a push up breathe in on the way down and out on the way up. Never hold your breath, even when stretching!
2. Take your time. This is one of the most common mistakes I see and the harder the exercise becomes the more tempted you are to rush through it. Muscles need time to work and be stimulated, unless you are training for speed. A good test is to ask yourself whether you would be able to pause at any part during the exercise movement, if not then you are moving too fast. Chances are no matter how slow you think you are moving, you are probably moving too fast. A squat should take around 5 seconds, 2 seconds down, pause for a second and 2 seconds up.
3. Think technique. Concentrating on your technique and good form will ensure that you target the correct muscles and don't develop bad habits. Bad technique is a sure fire way to get injured, if your technique starts to fail then stop the exercise. The last thing you want to do is develop a motor pattern for an incorrect movement. Start off with the correct movement and concentrate on that movement the whole time, think about what muscles are working and how it feels.
4. Tighten your core. If you want to develop 6 pack abs, a strong core and prevent injury then you must switch on your core. By switch on I mean brace your stomach as if you were about to take a punch ' pull your navel in towards your spine and squeeze. Performing this action not only protects your spine but also gives your stomach muscles a thorough workout. If you switch on your core during every exercise the chances are you won't need to do many individual core exercises to develop your stomach. The fact is that your core is working hard during most exercises (providing you are not lazy and using machines) and so the need for targeted stomach muscle exercises should be at a minimum.
5. Reduce your rest periods. I don't believe in long cardio sessions, in fact research has shown that they don't work anyway. If you want to get a good cardio workout then reduce the rest periods between your exercises. I see too many people at gyms idly standing around talking or reading magazines. To get the most out of your workouts reduce your resting times and increase the intensity. I like to put 2 or 3 exercises back to back with no rest periods to really get the heart rate up and lungs working.
Greg is a health and fitness professional based in Hampstead, North London. He achieves fantastic results for his clients by using his indepth knowledge and the most up to date techniques. http://www.gbpersonaltraining.com
By: Greg Brookes
1. Learn to breathe. Breathing correctly is vital when exercising. Deep breaths provide more oxygen to the body and in turn provide you with the ability to work harder; they also prevent you from becoming dizzy or light headed. Breaths should be taken deeply and from the pit of the stomach or diaphragm. Get into a good habit of breathing out during the hardest part of the exercise and in during the easiest. For example, when performing a push up breathe in on the way down and out on the way up. Never hold your breath, even when stretching!
2. Take your time. This is one of the most common mistakes I see and the harder the exercise becomes the more tempted you are to rush through it. Muscles need time to work and be stimulated, unless you are training for speed. A good test is to ask yourself whether you would be able to pause at any part during the exercise movement, if not then you are moving too fast. Chances are no matter how slow you think you are moving, you are probably moving too fast. A squat should take around 5 seconds, 2 seconds down, pause for a second and 2 seconds up.
3. Think technique. Concentrating on your technique and good form will ensure that you target the correct muscles and don't develop bad habits. Bad technique is a sure fire way to get injured, if your technique starts to fail then stop the exercise. The last thing you want to do is develop a motor pattern for an incorrect movement. Start off with the correct movement and concentrate on that movement the whole time, think about what muscles are working and how it feels.
4. Tighten your core. If you want to develop 6 pack abs, a strong core and prevent injury then you must switch on your core. By switch on I mean brace your stomach as if you were about to take a punch ' pull your navel in towards your spine and squeeze. Performing this action not only protects your spine but also gives your stomach muscles a thorough workout. If you switch on your core during every exercise the chances are you won't need to do many individual core exercises to develop your stomach. The fact is that your core is working hard during most exercises (providing you are not lazy and using machines) and so the need for targeted stomach muscle exercises should be at a minimum.
5. Reduce your rest periods. I don't believe in long cardio sessions, in fact research has shown that they don't work anyway. If you want to get a good cardio workout then reduce the rest periods between your exercises. I see too many people at gyms idly standing around talking or reading magazines. To get the most out of your workouts reduce your resting times and increase the intensity. I like to put 2 or 3 exercises back to back with no rest periods to really get the heart rate up and lungs working.
Greg is a health and fitness professional based in Hampstead, North London. He achieves fantastic results for his clients by using his indepth knowledge and the most up to date techniques. http://www.gbpersonaltraining.com
By: Greg Brookes
Monday, August 13, 2007
Zinc Supplements For Your Body
Zinc supplements provide a much needed mineral that is needed by each and every cell in your body. The body is unable to produce zinc on it’s own, which is why we need to makes sure we eat enough food that contains the mineral, drink enough water, or use the proper supplements that will give our cells the zinc they need.
Zinc is very important, as it plays a crucial role with hundreds of processes in the human body. The most prominent functions include support of the immune system, joints, tissues, along with aiding in cell growth. Zinc supplements have also been proven to eliminate sexual dysfunction, boost sexual function, aid in the health of the hair, and help with skin wound healing.
No matter how you look at it, zinc plays an important role in the function of most of our senses, which includes the ability to taste, smell, and also sight. Research has indicated that zinc can counter vision loss in the event of macular degeneration. A deficiency of zinc on the other hand can lead to dulling of the taste buds, along with the ability to detect scent.
Although zinc is an essential vitamin for our bodies, taking too much of it can be a bad thing. Research has proven that taking more than 100 mg daily for an extended period can cause damage in the immune system. Older folks on the other hand, can benefit from taking zinc if they have a deficiency. The supplement can actually help older people bring their intake back up to the levels they should be at.
When taking zinc supplements, you should always remember that zinc can indeed interfere with your absorption of copper. For this reason, a lot of experts recommend that they should be taken together. Anyone who takes a zinc supplement should take it as part of a well balanced diet, to ensure that other vitamins and minerals work together with the zinc.
With most dietary supplements in the U.S. being unregulated, you should always choose a manufacturer who is GMP compliant. Manufacturers that are GMP compliant will always follow the manufacturing standards of zinc, in order to minimize and quite possibly eliminate the risk of contaminants that you could be getting from the supplement.
If you choose your supplement wisely, you shouldn’t have to worry about any problems. You can buy zinc supplements at GNC, online, or other nutrition stores. It isn’t expensive either, which makes it a welcome edition to your diet. You should always consult with your doctor if you suspect that you have a zinc deficiency, so that he or she can tell you exactly how much zinc you need on a daily basis. This way, if you aren’t getting enough in your normal diet - you can get the supplements you need.
Roger
Zinc is very important, as it plays a crucial role with hundreds of processes in the human body. The most prominent functions include support of the immune system, joints, tissues, along with aiding in cell growth. Zinc supplements have also been proven to eliminate sexual dysfunction, boost sexual function, aid in the health of the hair, and help with skin wound healing.
No matter how you look at it, zinc plays an important role in the function of most of our senses, which includes the ability to taste, smell, and also sight. Research has indicated that zinc can counter vision loss in the event of macular degeneration. A deficiency of zinc on the other hand can lead to dulling of the taste buds, along with the ability to detect scent.
Although zinc is an essential vitamin for our bodies, taking too much of it can be a bad thing. Research has proven that taking more than 100 mg daily for an extended period can cause damage in the immune system. Older folks on the other hand, can benefit from taking zinc if they have a deficiency. The supplement can actually help older people bring their intake back up to the levels they should be at.
When taking zinc supplements, you should always remember that zinc can indeed interfere with your absorption of copper. For this reason, a lot of experts recommend that they should be taken together. Anyone who takes a zinc supplement should take it as part of a well balanced diet, to ensure that other vitamins and minerals work together with the zinc.
With most dietary supplements in the U.S. being unregulated, you should always choose a manufacturer who is GMP compliant. Manufacturers that are GMP compliant will always follow the manufacturing standards of zinc, in order to minimize and quite possibly eliminate the risk of contaminants that you could be getting from the supplement.
If you choose your supplement wisely, you shouldn’t have to worry about any problems. You can buy zinc supplements at GNC, online, or other nutrition stores. It isn’t expensive either, which makes it a welcome edition to your diet. You should always consult with your doctor if you suspect that you have a zinc deficiency, so that he or she can tell you exactly how much zinc you need on a daily basis. This way, if you aren’t getting enough in your normal diet - you can get the supplements you need.
Roger
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