Calisthenics And Stretching Guide
CONTENTS
Different Types of Fitness Training
Cardiorespiratory Fitness
Muscular Fitness
Flexibility
Evaluating Lifestyle
Nutrition
The Role of Supplements in Fitness Training
Basic Circuit Training
Advanced Circuit Training
Fine Tuning Programs
Stretching Exercises at Work and Travelling
Calisthenics and Stretching For the Elderly
Calisthenics and Stretching for Teens
Workout Do's and Don'ts
Different Types of Fitness Training
Improve Your Fitness Level Through Calisthenics
How Do You Know if You’re Physically Fit?
Yes you do regular morning exercises like a 20-minute walk in the park, jumping
jacks and jogging. But how can you be sure if you are really considered as a
physically fit person?
Physical fitness in broad terms is determined by a good condition in your bodily
functions including the muscles. If your body is performing well then you can
consider yourself in good shape and a certified physically fit human being.
Is Physical Fitness Obtained Only in the Gym?
In this modern world, exercises can already be performed without the help of a
gym or aerobic instructor. There are lots of fitness programs already available
in videos. You can browse and purchase some of the popular ones in the Internet.
Why is Exercise Essential?
A healthy body is determined by being free from any kinds of illnesses. However,
it does not mean that when you’re not ill, you should just let your body
disintegrate, as you grow old.
The best thing to do in order to maintain a healthy you is to have a proper
balanced diet and regular exercise. Working out even for just ten minutes helps
your blood to circulate properly, as it also promotes the building of muscles.
What are the Different Types of Fitness Training?
There are lots of different exercises especially made for body building, shaping
and promoting a healthy body. Some of the exercises include weight lifting,
while others do not. Some include choreography with music, while others are just
plain exercises. With the many forms of fitness training, which one will you
explore?
All kinds of fitness training are essential especially when done regularly.
Exercises may vary from the simplest way of walking towards a more active
workout like aerobics. All of these exercises are performed using muscles. Thus,
they are intended to further enhance muscle strength, size, stamina and
endurance.
Calisthenics and Stretching
Calisthenics and stretching are just some of the many forms of exercises
fashioned by some of the known fitness gurus of today. These two were known to
be partners in the fitness world. Besides, you cannot do any exercise without
doing initial stretching.
Stretching prepares your muscles for more serious muscular movements. It helps
elongate, build up and lubricate muscles by the steady application of force. It
is regularly done before any other exercise to intensify the series of
activities in the joints. It also helps prevent muscle cramps. It can be done
before and after an exercise.
Calisthenics on the other hand, is a kind of fitness training or exercise used
to boost the body’s strength, stamina and flexibility. Normally, you don’t need
to have weights or any other equipment to perform this kind of exercise.
There are many benefits that accompany this kind of training. Some of which are:
it helps strengthen several muscles particularly the skeletal and the cardiac
muscles; it also helps increase the rate of heart beat such that by doing so,
facilitates a healthy heart.
Calisthenics is also a form of dance carried out on-stage. Doing such exercises
will target problematic regions of the body like large bellies and thighs. The
normal workouts are: sit-ups, jumping jacks, leg lifts and gymnastics. However,
there are still a lot of exercises you can perform using calisthenics.
Here are some of the calisthenics exercises you can perform:
DUMBBELL CALF RAISES are done using a dumbbell held on one hand. Movements
included here are calf bending, body raising/lifting and balancing which is
usually done on top of a box.
HYPER-EXTENSIONS are done usually on a bench or any other elevated object and
require the help of another person. This kind of exercise is primarily focused
on the torso and legs.
GRIP EXERCISE builds ultimate strength on the hands and forearms. As the word
grip describes, it implies a certain amount of force with the intense gripping
of a rubber ball on the hands.
PUSH-UPS are one of the normal exercises known to target the abdominal muscles
as well as build triceps, shoulders and chest.
SHRUG is one form of calisthenics exercise that targets the torso, shoulders and
legs. It is similar to dumbbell calf raises such that it also uses dumbbells as
props.
Cardiorespiratory Fitness
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Fitness Inside and Out!
What is Cardiorespiratory Fitness Training?
Cardiorespiratory fitness training is a kind of exercise that enhances the
capacity of both the circulatory and respiratory systems to provide adequate
amounts of oxygen to the skeletal muscles. In the process, a healthy heart is
produced as oxygen is sufficiently circulated all throughout the body.
What is Cardiorespiratory Fitness?
Cardiorespiratory fitness on the other hand is a condition by which the muscles
of the body performs its work by circulating blood reaching the heart and thus
supplements sufficient amount of oxygen through normalized breathing. It is also
known as CR endurance or aerobic fitness.
This condition is required to sustain the regular utilization of large groups of
muscles. It is also needed at elevated levels to allow constant and
uninterrupted bodily functions. High levels would also permit a fast recovery
from fatigue.
What is the Importance of Cardiorespiratory Fitness?
CR fitness is said to be responsible for the prolonged use of large muscles of
the body. It is expected to be at its peak, but it would depend on the state and
ability of the cardiovascular, respiratory systems and the muscles as well.
It is very essential such that it is the determining factor by which a body can
be considered healthy or not. It also determines the lifespan of a person
suffering from certain heart disease. If it can be heightened at some particular
level, the risks of dying from cardiovascular disease will be reduced.
How to Test Your Cardiorespiratory Fitness?
If you are a person born with a heart problem, then you should be aware of your
CR fitness level. Regular monitoring is very important.
Boost your level of cardiorespiratory fitness by engaging in specific exercises.
There are three tests by which CR fitness is known; these are: One-mile walk
assessment, Treadmill test, and the three-minute step assessment. Take your pick
and proceed with a healthy fitness program.
How to Improve Cardiorespiratory Fitness?
Cardiorespiratory fitness can be further enhanced by doing a controlled healthy
physical activity such as: walking, running, cycling, swimming, rowing, jumping
rope, skiing and calisthenics exercises. These kinds of activities would further
increase you pulse rate and thus helps you to sweat out all those unwanted
toxins present in the body. However, before doing such vigorous workouts, it is
always important to consult a physician before doing so.
What are Safe Exercises for CR Fitness?
AEROBIC EXERCISE is a type of CR fitness training. Oxygen is greatly used for
the sufficient production the body’s needed energy requirements.
As oxygen is amply supplied to the muscles there is an efficient transfer of air
in the lungs continuing to the blood vessels. The oxygenated blood is then
transported to the muscles by the fast pumping action of the heart. In this
manner, the size of the blood vessels are regulated as the blood is dispersed at
a distance from a stationary muscle to a working one. Thus, blood is efficiently
circulated into the bloodstream to the heart.
When this exercise is properly and regularly worked out, it would surely incur
positive changes in the cardiorespiratory system. Thus, this will increase the
body’s resistance against cardiac arrests. Increased fitness due to aerobic
exercises can improve the muscle’s working capacity and intensity.
RUNNING functions as part and can is considered as one form of aerobic exercise
such that it facilitates normal movement of oxygen and blood to large groups of
equipped muscles. It also produces sufficient amount of energy.
Running can be done three times a week, 20 minutes per workout, and can be
increased to about 5 to 6 times a week if the body is conditioned accordingly.
There are also some variations of running. These are: Interval training, Fartlek
training and Cross-country running.
ALTERNATIVE FORMS OF AEROBIC EXERCISE
There are a variety of aerobic exercises to choose from. By far, running is the
most effective and therefore considered the easiest way of exercise since it
doesn’t require any equipment and facilities.
However, there are still some alternative forms of aerobic exercise that will
best suit your preferences especially when you don’t like to run. These are:
swimming, cycling, walking, cross-country skiing, jumping rope, racket sports,
and dancing.
Remember: Before doing any physical activity don’t forget to condition your
body. Do stretching prior to any exercises and consult your doctor.
Muscular Fitness
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Learning the ABC's of Muscular Fitness
Few people ensure that their workouts include all essential components of
physical fitness: flexibility, body composition, aerobics, and of course
muscular fitness. Men generally concentrate on muscular fitness and flexibility
while women focus more on aerobics and body composition. If you want to be truly
healthy, you need to ensure that your workout includes on all these areas and
you’re exercising properly and effectively.
In this chapter, the main focus shall be on muscular training. Exercising your
muscles regularly will enable you not only to improve your looks and effectively
control weight but also reduce the chances of gaining injury and fortify your
bones as well. Muscular training can also make you feel better of yourself.
The following tips will help you get started on the right track in developing
and strengthening your muscles.
The Major Muscle Groups
It’s important that your muscular training contains exercise routines for each
major group of muscle then simply increase the number of repetitions or time
spent on muscle groups that you wish to focus on more.
Abdominals – This is one of the most popular muscle groups, and crunches and
curls are common exercises for the abs.
Biceps – Another popular group of muscles, biceps and be found on your arms and
can be developed with the help of weights like dumbbells or barbells, if that’s
what you wish.
Calf – All sorts of calf raises can be used to strengthen calf muscles and help
people develop physical strength.
Deltoids – These can also be found on your shoulders and are commonly exercised
with the use of dumbbells.
Gluteals – These muscles are found in your buttocks, and exercising them will
ensure that you don’t have a drooping behind, which is a growing danger, as you
get old. Squatting and leg presses are some of the common exercises for glutes.
Hamstrings – These are found on the back of your thighs, and must also be
exercised regularly as they are the muscles commonly affected in muscle strains.
Hip Abductors and Adductors – Both these muscles are also found on your thighs
and can be exercised using leg lifts and other exercise machines with similar
focuses.
Lower Back – Exercising your lower back muscles will help you maintain proper
posture.
Pectoralis Major – These muscles can be found on the upper chest area and can be
exercised through bench presses and push-ups.
Quadriceps – These muscles are found on the front of your thighs. Squatting,
lunging, and other leg exercise machines will keep your quadriceps in good form
and ensure that you have powerful legs to depend on.
Rhomboids - This group of muscles will give you powerful shoulders if you
exercise them regularly.
Trapezius – These are also known as upper back muscles, and can increase your
endurance.
Mid-Back Muscles – Make sure to focus on these muscles as they can give you the
illusion of having an exceptionally well-formed back and a tinier waistline.
Triceps – This group of muscles can also be found on your arms and can be kept
in shape with push-ups, extensions, and even bench presses.
Start with the Hard Ones
While some forms of exercise allow you to start with something easy – in some
cases, it’s better that way even – muscular training makes it necessary to begin
your routine by focusing on the larger muscle groups and spending as much time
as necessary on them. Afterwards, you gradually move on to smaller muscle
groups.
Take It Easy
Muscular training is not like joining a marathon; there’s no hurry as you from
Step 1 to so on in your workout. Rapid unbalanced movements may just cause you
to injure yourself!
Don’t Cheat on Yourself
Start with 8 or 12 repetitions and no less than that. Deliberately miscounting
repetitions will just backfire, and you’ll soon realize that muscular training
has gained you nothing but lots of money! Take a rest whenever necessary just as
long as you complete your routine.
While life is easier for men when it comes to muscular training, most women feel
apprehensive about this particular type of exercise because they don’t wish to
end up looking like a female version of Hulk Hogan. If this your problem as
well, simply consult a fitness trainer and he or she will be immediately able to
advise what routine you should follow.
Flexibility
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Flex and Stretch Your Way to Physical Fitness
Flexibility is one of the core exercises that make up a total body workout.
Unfortunately, it is often overshadowed by exercises dedicated to muscular
strength and weight loss because of the latter’s more visible benefits.
Nevertheless, focus should still be given to flexibility exercises as it yields
a number of advantages to people who perform them regularly.
Benefits of Flexibility Exercises
Better Posture – Like muscle training, flexibility exercises can also help your
body maintain god posture since stretching your muscles will ensure that they’re
properly aligned.
Move Faster and Better – Flexibility exercises can also readily improve your
body’s performance and complement whatever benefits your body has gained from
aerobics and muscle training.
Lessened Physical Injury – Just like other exercises, flexibility can also
significantly reduce the chances and the seriousness of suffering from physical
injuries.
Effective Preparation for Strength Training – Before you can get down to
exercising your muscles and make them look bigger and feel stronger, you need to
perform the necessary flexibility exercises first. Flexibility exercises will
prepare your muscles for the workout you intend to accomplish and lessen the
chances of having strained or sore muscles.
Warming Up and Cooling Down
These two exercises should always be part of any exercise workout you’re
following.
Warm Up – This form of exercises effectively relaxes muscles and consequently
makes your workout easier to accomplish and obtain quicker results. It also
prepares your body by making sure that all of the important functions –
circulation of blood, breathing, and nerve transmission – will adjust
effortlessly to whatever workout you have in mind.
Cool Down – At the end of your workout, you will once again have to relax your
muscles and cooling down is the best way to achieve this. Cooling down exercises
can also make you feel less dizzy or nauseous after a demanding workout. It also
allows all important body functions to resume a normal state in a gradual
process.
Tips to Have Efficient Results from Flexibility Exercises
Take It Seriously – Flexibility is just as good as any other exercise so prepare
your body the way you would before doing aerobics, weights, or even belly
dancing. Allocate the required time and effort for flexibility exercises.
Choose a Flexibility Exercise that Matches Your Capabilities and Preferences –
Flexibility exercises doesn’t have to be relegated to warm-ups and cooling down
exercises alone. If you can’t work up any interest for those two then look for
other avenues to explore. You can integrate flexibility exercises, for instance,
with your favorite sports or use props to make it more interesting.
Don’t Push Yourself! – Many make the mistake of going for the gold at their
first attempt of stretching. If you’re new to flexibility exercises, start from
the beginning instead of skipping levels to avoid injuring yourself.
Combine It with Mental Exercises – Your body will be more receptive to
flexibility exercises if you’re able to relax your mind as well. As such, a good
warming up to flexibility exercises would be spending a few minutes meditating
or visualizing in silence.
Getting the Wrong Idea about Flexibility Exercises – Men are generally resistant
to the idea of flexibility exercises because they feel that it’s only for women
or sissies. Thinking this way will naturally affect your performance, and yes,
it is an erroneous impression because all the greatest athletes of the world can
easily vouch for the necessity of stretching exercises.
An Example of a Flexibility Exercise
Lower Back – Stretch the muscles on your hip until you feel that they’re
effectively strained while simultaneously doing the same to your abdominal
muscles. Maintain this position for five seconds before slowly releasing them.
Repeat this routine thrice.
Afterwards, lie on your back then stretch your right leg and keep it as close as
you can to your chest. Do your best to keep your head and back flat on the
ground while doing this. Maintain this position for at least half a minute.
While you certainly don’t need to spend too much time on flexibility exercises,
you should definitely include them in your regular exercise routine. At the very
least, make sure that your routine begins with a proper warming-up and ends with
a cooling-down exercise. Lastly, keep in mind that enhanced flexibility is just
as impressive as physical strength and agility!
Evaluating Lifestyle
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Evaluating Lifestyle: Are you Living Healthy?
Everyone is so busy fulfilling his or her everyday jobs and commitments. People
are working extra just to make both ends meet. Their schedules are so
pre-occupied that they cannot squeeze in even a single activity in their
organizer anymore. The big question arising is that are you living a healthy
lifestyle?
There are some studies with evidence that shows some lifestyle behaviors can
actually improve the health and wellness of an individual, thus prolonging life.
The only problem nowadays is that people tend to lose track from what we call a
"healthy" lifestyle.
With all the stress and problems that people are encountering daily, the value
for maintaining a healthy lifestyle is sometimes being neglected already.
Nowadays the number of people who are getting addictive to smoking and even
alcohol is increasing every year. These substances are the main cause of
different chronic diseases that are mostly fatal.
The increasing number of individuals who are classified as obese is also another
alarming factor in the current lifestyle of the society. Many of us enjoy eating
foods from fast food chains such the Mc Donald's. These foods may satisfy you
from hunger but the consequence of eating it is quite scary. Not only it will
bring a lot weight in our body, but it may also cause different kinds of
physiologic problems such as kidney and heart problems.
So how can you evaluate yourself in order for you to identify whether or not you
are living a healthy lifestyle. You can do that by asking yourself these simple
questions:
1. Are you exercising regularly like three to five times a week?
2. Do you often consume caffeine everyday like 3 to five times daily?
3. Do you sleep 7 hours or more every night?
4. Do you eat a balanced and healthy diet?
If your answer to all of these questions is yes, then I congratulate you because
you are living a healthy lifestyle. If your yes-answers only applies to some of
the questions above then you are probably losing out of track in living healthy.
If you'll try to analyze it, these are just some simple questions yet it affects
your lifestyle so much. So how do the questions apply to your health?
The first question about exercise is very important to every human being. Daily
exercise will make your body system stronger which in turn prevents you from
contacting illnesses and life longevity. It is also a good form of reducing
stress for those who are frequently exposed to stressors.
Caffeine is known for their energy-giving function. Adults consume a minimum of
2 to 3 cups of coffee everyday. The caffeine can cause heart problems and even
make a person moody. It also interrupts one's sleeping, which will further
create stress to an individual.
Having proper rest and sleep and as well as eating a healthy diet plays an
important role in one's health. If one has good sleep and at the same time
consumes nutritious meals he or she increases her protection against various
diseases.
Knowing all these things is just the start of renewing your lifestyle. It is
very easy to learn and gain information but quite hard to live it out. So how
can you actually incorporate these things to your everyday lifestyle?
1. Do not or as much as possible avoid eating from fast food chains. Prepare
your own meals for the whole every morning to help yourself avoid being tempted
from going to fast food restaurants. Include a piece or two of fruits and
vegetable with plenty of water in your everyday eating habit.
2. Exercise, exercise and exercise. No matter how busy your life is, never ever
neglect to exercise everyday. You can do this without disrupting your work
through walking short distance places instead of driving. Taking the stair
instead of the elevators is another option.
3. Start aiming for cessation of smoking and alcohol intake. You can help
yourself stop smoking or drinking by gradually decreasing its consumption.
4. Instead of taking caffeine every morning, try replacing it an apple. The
apple can offer three times the effect of energy boosting that caffeine gives
without the bad effects of course.
Living a healthy lifestyle in spite of the fast paced world is still not
impossible to attain. All it take is some discipline, determination and as well
as responsibility in order for you to achieve it.
Nutrition
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A Guide to Proper Nutrition in Achieving a Healthy Body
A healthy body will lead you to different success in the future. This is because
being healthy means being mentally and emotionally fit as well. Even though the
word healthy is easy to understand, it is quite difficult to attain especially
in this fast paced world.
Nutrition plays a vital role in achieving a healthy body. Calisthenics and other
exercises should go together with proper nutrition or diet in order to be called
holistically healthy. So what exactly is proper nutrition and what is the basic
diet that goes perfectly with simple stretches or exercises.
Proper nutrition deals with consuming the right kinds of foods and at the same
time attaining the recommended caloric intake everyday. This includes a mixed of
everything in the daily total meal of an individual. A mixed of everything means
eating all sorts of foods like fruits, vegetables, proteins, carbohydrates, and
even fats and so on.
With all the hectic schedules, attaining proper nutrition is quite hard to
achieve. We tend to get tempted eating all the wrong stuffs because of the same
old reason, which is lack of time. So how can we effectively maintain and
achieve a healthy diet? Here are the simple guidelines:
1. Eat sufficient amount of vegetables and fruits everyday. Fruits measuring 2
cups and 2 ½ cups for vegetables are needed to attain an intake of 2,000
calories, which is recommended by dieticians.
2. There are five sub-groupings of vegetables, which are the orange, legumes,
dark green, starchy and others. Make sure to select a variety of it everyday.
3. Whole grain is an important type of food to be consumed. At least 3-ounces of
it or more is the recommended intake.
4. Milk is still the best so never forget to drink it at least 3 cups a day.
Choose milks that are low in fat or even fat-free.
5. Fats are also essential in everyone’s diet. Lots of people hate it thinking
that it may lead to excess baggage in their bodies. The truth about it is that
everyone should take at least 10 percent of it from the total calorie intake
daily. As much as possible avoid the saturated fats.
6. Choose foods enriched in carbohydrates. They are known for giving energy.
Carbohydrates also have fibers which function as the body’s natural cleansers.
7. Another important factor in the diet of an individual is the water intake.
Being well hydrated is included in the fitness routine. Did you know that about
75% of our body is made up of water? So imagine yourself working out all day
without drinking enough water to replace the lost fluids. Lack of fluids may
lead to improper blood flow which can make your work out a total waste of time.
8. Avoid too much salt in your diet. The maximum amount of salt intake for a day
is about 6 grams per day. You should also remember that this includes the added
salts on your frequent meals.
9. Don’t forget to eat your breakfast too since you are fasting the entire time
you are sleeping at night.
10. Food supplements are also included in one’s diet. Our body has the natural
functioning of desiring to eat various kinds of foods. But through consuming too
much junk food, our body gets used in craving too much junk food and interferes
with the natural craving for healthy foods. Food supplements aid in giving the
nutrients that our body needs in which we fail to eat.
11. Eat in small amounts but frequently. If you will keep food sizes in small
amounts, it would be easier to consume the desired foods and remain healthy. The
recommended intake of meat that is cooked is about 3 ounces. It is similar in to
a deck size of cards.
Of course diet is not the only factor you need to consider in attaining a
healthy body. Proper exercise even simple stretches should also be considered if
you want to be holistically healthy. There are so many exercises or fitness
routines that you can do even in amidst of a busy schedule. So if you feel like
you’re losing out of track, there’s no better day to reform your eating habits
than today.
The Role of Supplements in Fitness Training
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Supplements: Their Role in Fitness Training
Supplements are the extra source of nutrients which are consumed other than the
usual foods. If you are a fitness buff or an athlete, improvement in the
performance is what you’re dreaming for quite some time. In relation to this,
you will spend most of your time at the gym trying to build up your muscles but
it takes a lot of time before you’ll see drastic results. With your busy
lifestyle, what you need is the fast solution for it.
There are people who think that that drinking certain drugs can solve their
problems easily without working out too much. The questions now is it really
effective and most of all safe to use?
The main function of these supplements is to enhance the body physique of an
individual. There are different kinds of supplements such as synthetic drugs and
most of the times you can buy it without prescription at any drugstores.
Let us try to identify some of the supplements and how does it affect one’s
body. First is the anabolic steroid which helps build muscle and increase its
mass. These steroids are similar to the testosterone, male hormone, which is
produced naturally in man’s body.
Though the effect of steroids is beautiful on one’s body, it also has its side
effects. This substance can cause elevated blood pressure and other heart or
cardiac problems, cancer, liver damage, strokes, and so on. It can cause flare
ups in skin like acnes and even alopecia or baldness. Guys are also at risk of
being infertile, erectile dysfunction and breast enlargement
Other famous supplements are the Andro and DHEA. These substances are natural
broken down to testosterone. The downside of these substances is like the
anabolic steroids with hormonal imbalances.
Creatine which normally secreted by our liver, pancreas and kidneys is also now
being used as supplements. It gives an effect of energy-boosting. The bad effect
of it is muscle tear and cramps.
These supplements are out in the market to aid in fitness training of an
individual which is useful to athletes. Will these substances make you a better
athlete or individual in the end? Based on some studies, most of these
substances have little to no effect at all when it comes to endurance and
strength. What is indeed sure about these things is the side effect it causes in
one’s body.
So instead of risking your health just for the sake of developing big muscles
and gaining enough strength needed, why don’t you do it the natural way is
guaranteed effective and very safe to use? Here are some tips in helping you
attain the body you want to achieve:
1. Manage your time properly. In order for you to achieve your dream body,
giving enough time to training and the likes is a must.
2. Eat the right kind of foods. Too much sugar or fats will hinder you to
achieve the body you want. Concentrate on foods which are high in protein such
as lean meats, fruits and vegetables and low in fat dairies.
3. Never skip a meal especially breakfast. Follow your mother’s advice which is
breakfast is the most important meal of the day. How can you build up your
muscles if you don’t have enough energy to do so and enough nutrients to build?
4. Avoid substances that are harmful such as alcohol, smoking, drugs and others.
These things will just make your body weak which is in contradiction to what you
want to achieve.
5. Train yourself harder and even smarter. If big muscles are what you want,
then keep working out until you reached your goal. It may take some time so a
little dose of patience is also important.
6. If you're weight and diet in improving your performance is your main concern,
talk to a professional or certified dietitian who is best in evaluating your
nutrition and the likes. And if supplements are still your favorite option,
doctor or any medicine specialist will help you a lot.
Fitness training is not an easy task. A lot of things are needed like
determination, discipline and patience are needed to be successful in achieving
your desired goal. So the next time you want to consider the supplements for an
easy solution, better think again before doing so.
Basic Circuit Training
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The Things You Need to Know on Basic Circuit Training
What exactly is circuit training? It is the best way to continuously enhance the
mobility, stamina and strength. The format of circuit training uses exercises of
group 6 to 10 strength that are done in one exercise after the other. Every
exercise is done for specific repetitions or prescribed period of time before
going to the next form of exercise.
The exercises on each circuit are divided by short and timed intervals of rest.
Each circuit is divided by a rest period that is quite longer. The sum total of
circuits done during training sessions may differ from about two to six,
actually it depends upon your level of training (whether you are a beginner,
intermediate, or even advanced), the length of your training and training goal
or objective.
The first thing you need to consider in circuit training is the planning.
Identify the exercises that can be done using the equipments that are available.
Think of three to four circuits of about six to ten various exercises. Try to
ensure in every circuit that there should be no two simultaneous exercises
should be done at the similar muscle group.
Set up each circuit so that you can work each part of the body as upper-body,
total-body, core, lower-body, and trunk and so on. Bear in mind that a warm up
and cool down is essential. You can perform easy jogging, stretching and the
likes.
Here are some examples of different exercises that can be performed in sessions
of circuit training:
* For upper-body exercises you do bench dips, press-ups, bench lift, medicine
ball chest pass and inclined press up.
* The core & trunk consists of stomach crunch exercise, sit ups, back extension
chest raise
* For the lower-body, you can do compass jumps, step-ups, squat jumps, astride
jumps, bench squat, hopping shuttles and shuttle run
* In total-body exercises, treadmills, burpees, skipping and squat thrusts are
your options.
What are the sample exercises for circuit training? The six exercises circuit
training is made up of press-ups, treadmills, squat Jumps, bench dips, sit-ups
and squat thrusts. For the eight exercises, you can perform the press ups, squat
jumps, treadmills, squat thrusts, sit ups, shuttle run, bench dips, and back
extension chest raise. The length for these exercises should be around twenty to
thirty seconds for every exercise with thirty seconds rest or recovery in
between exercises.
The duration or length can either be based on time or even set of exercise
repetitions that can be completed in about sixty seconds of 100% effort. If the
training is based on a number of repetitions, regular testing is needed to
identify the maximum repetitions that can be performed in sixty seconds for
every exercise.
There are good things and as well as bad things when it comes to circuit
training. Some of its benefits are:
1. It develops one’s strength and as well as endurance.
2. It is considered to be an appropriate exercise for training different sports.
3. Circuit training can suit any age, health and fitness of most athletes by
adjustment.
4. It is very simple to do.
5. You can select various exercises to motivate you in performing these
exercises.
The downsides of circuit training are as follows:
1. Most of the exercises need specific equipment like in the gym in order to
perform it.
2. Large space is needed for the equipments and performing the circuit training
exercises.
3. Adding of equipments need specific monitoring on one’s health and safety.
An example of exercise that you can is warming up for ten to fifteen minutes
with swimming, easy jogging, or even cycling and then does the exercises below
in proper order. Move fast from one exercise to another, but do not perform the
exact exercises too fast.
1. Run a 400-meter at a race pace of 5k
2. Perform five chin-ups
3. Finish thirty-six abdominal crunches
4. Fifteen squat thrusts together with jumps
5. Perform fifteen press-ups
6. Finish the squat of 30 body-weight
7. Repeat exercise number one
8. Perform the squat and ten pound dumbbell presses
9. Complete ten-foot (elevated) press-ups
10. Do a thirty-six low-back extensions
11. Perform fifteen bench dips
12. Finish fifteen lunges on each leg
13. Again, repeat exercise number 1
14. Repeat exercises two and thirteen once only
Advanced Circuit Training
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An Introduction to Advanced Circuit Training
Let’s pursue our study of circuit training. As discussed previously, basically,
circuit training is a new addition in the Physical Training field, appearing
first in 1950 with new additions like the Boxercise and as well as Body Pump
which will make wave real soon.
The Circuit Training’s goal is to continuously develop the muscular respiratory
systems. Throughout the training, the participants are considered as sole
individuals and not as a whole mass. Each will push themselves up to their
limits receiving minimum instructions from the trainer.
The improvement on the cardiovascular system that circuit training contributes
should be stressed out. Then a considerable application is required both in
administration and as well as execution.
Circuit training also improves the holistic physical fitness, in contrary to
fitness made specifically for specific sports. You should also recognize that a
muscular as well as respiratory system could be improved through work. The
training of endurance training, firm basic work of circuit training, must be
kept regularly and maintained for a long duration.
You should begin at the basic level, which is the standard or basic of the
individual or class, the level of intensity should be increased gradually. The
cardiovascular system should place a progressing load.
There are some basic guides you can follow when you want to plan your circuit
training:
1. Warm-up is their standard fitness.
2. Consider the number of individuals that you will take.
3. Know your aim for circuit training
4. 45 - 60 minutes is the normal available allotted time
5. Consider the equipment and space available.
6. Motivating music and proper sound system is also part of circuit training.
7. Clear and easy to be understood and follow exercises.
You should have an objective or aim when doing planning for circuit training.
Keep your objectives attainable. Your exercises must be arranged and selected in
order for you to consider all factors in fitness and as well as overload
principle. Circuit training is not similar to weight training, wherein the
trainer is working at a maximum level of weight than to the weight that they can
handle successfully for specific repetitions, and then rest, before attempting
to make their second exercise. In circuit training, the participant works at
below maximum level for a period of time in which he or she can have a rest or
none.
With regards to suitability, as stated already, the whole muscles of your body
must be exercised but no same muscle group should be consecutively exercised,
and all through out the training, the exercises must be different enough to
shadow the full-range-movement for that of particular muscle group. However, you
should never forget your overload principle and aim as to the quantity of
repetitions and to determine whether they are for power, strength, or endurance.
Generally, the circuit layout must follow a sequence with a plan that is easy to
follow; this will become more obvious when the circuit exercises become
complicated in its structure. Careful preparation and planning, identifying the
limitations in advance, equipment available, and class size will all contribute
in setting up your circuit layout.
The factor on controlling the circuit will be done on the stage of planning. You
can do this in numerous ways such as:
1. You should have an instructor with whistle equipment that will trigger the
start and stop of exercise for desired time.
2. Know your specific length of sprint like for example a 30-meter sprint which
will be repeated for about ten times and then go the next exercise. Be reminded
that there must be someone doing the sprinting or else use a stopwatch.
Your success in doing the circuit will greatly depend on the personality of your
instructor and the ability of the classes. Accurate performance of the given
exercises should be strictly done. If there is cheating in performing the
exercises, the benefits that you will gain will be greatly reduced.
The safety and equipment is always a priority in performing the exercises,
especially when you are improvising and unusual equipment is being utilized.
Prior to the exercise, you should check all the equipments like whether the step
boxes are strong and firm and the weights are all secured to use.
The advanced circuit is done and will take effect just like the format in a
beginner's circuit. However you should note the following:
1. If possible, harder exercises must have a version that is easier to perform
like for individuals who are not properly fit.
2. Your goal is to work out at least forty minutes to an hour.
3. There should be a minimal to zero rest periods in between the exercises or
even sets.
4. Encourage and motivate the class.
Fine Tuning Programs
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Give Me 10 Minutes a Day – and I’ll Give You a Fine-Tuned Body
We have to accept it, even with so many diet fads these days; obesity is still a
great problem. Our forefathers had calorie-rich diets yet they were much fitter
than we are today. This just proves that the sedentary lifestyle that we lead
today is the main culprit to our weight problems. Our ancestors were very much
into physical activity, there were still no gadgets or equipment to help them
with their daily chores, and they had to do everything manually.
Statistics on obesity seems to grow with every advance in technology. Intense
physical activity is a rare part of our day-to-day lives. Accompanying obesity
are a lot of diseases like diabetes, hypertension, heart disease and even some
forms of cancer.
With all these in mind, we know that we need exercise to fine-tune the different
parts of the body. People who exercise regularly have a lower risk for a lot of
chronic diseases as mentioned above. Cardiovascular training is still the way to
go. There are many ways to do this type of aerobic exercise – we have brisk
walking, jogging, bicycling, swimming, and dancing – mainly to prevent risks for
disease. There are also specific weight-training exercises designed to sculpt
particular parts of the body.
Calisthenics and stretching are also some mild exercises that prove to be
beneficial to most. Stretching is mostly done before and after vigorous exercise
to prevent any injury to muscles.
When stretching, you have to remember some important tips. A stretch should be
maintained for at least 30 seconds to lengthen the muscle safely. Don’t bounce
while stretching since this could cause small tears in the muscles that could
later tighten the muscle even more.
It is also very important that you aim for pain-free! If you feel pain, injury
might be occurring. Hold the stretch at the point right before the pain. Never
hold your breath while stretching, do slow, deep breathing. Do stretches on one
side of the body first, then the next. Stretches should serve as warm-up before
exercise and as slow-down after exercise. Or for individuals who can’t be
involved in strenuous exercise, stretching several times a day could improve
blood circulation and prevent muscle tightness.
There are different stretching exercises for the different body parts:
1. Calves. With the rear foot back and pointing forward, heel flat or slightly
raised, front foot is bent. Lean forward with an imaginary straight line from
your heel to the hip to the head.
2. Hamstrings. Front foot is half-step forward and straightened at the knee.
Bend the rear leg with both hands on the bent thigh. Exhale slowly and tilt
buttocks upward with front leg still straight and feet flat and pointing
forward. Inhale, relax and repeat with the same front foot raised up but heels
still on the floor.
3. Quadriceps. Hold on to something secure. Raise your right heel to your
buttocks. Hold your raised foot with your free hand and sustain the stretch.
Inhale and slowly push your hips forward while still holding the foot. Keep the
other leg slightly bent. Repeat with other foot.
4. Back Muscles. With your head down, lie on your back. Pull both legs slowly to
your chest and keep them there by folding both arms around the back of both
knees. Exhale while pulling your legs closer, raising your buttocks away from
the floor. Neck muscles can, likewise, be stretched by lifting your head slowly.
5. Waist Muscles. With both feet forward, legs apart and slightly bent, hold a
bar on your shoulders behind your neck with both hands. Twist slowly to both
sides with your elbows up. Hold each twist.
6. Chest Muscles. With your back chest and facing forward, bring both hands to
the back with elbows out. Exhale while attempting to bring both elbows together.
Hold the stretch.
7. Shoulder Muscles. Bring one arm horizontally over the chest. Grasp arm above
the elbow with opposite hand and pull arm. Exhale while keeping hips and
shoulders steady in a forward position.
Make sure you include all these simple stretching exercises in your routine
aerobic or other exercises. This will be of great benefit to you to avoid any
injury on your muscles. Remember, any injury will set you back in your goal to
getting that body in great shape.
Stretching Exercises at Work and Travelling
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Exercise While Working or Travelling
Lack the time to exercise because of your very busy schedules? Don’t have the
right equipment? New in the area and still don’t know where you can go for a
quick workout at the gym? Don’t fret! You still have a chance at doing some
stretching exercises even while you’re traveling to and from work or at work.
These exercises can also work while traveling away from home.
Being fit does not necessarily mean that you have to go to a gym regularly.
Crazy schedules are just so common especially among 9-5 workers. Stretching is a
form of non-strenuous exercise that you could practically do anywhere. It can be
done to maintain the good health of your entire well being. It is not difficult
to do; it is relaxing and improves your over-all health.
The benefits of stretching are endless. It improves circulation while keeping
the different muscles of the body supple and stretched. Different stretching
exercises are described below that you can do while at work. For sure you can
spare a few minutes to do some of these stretches.
• Arm Stretch. This is easy to do even while sitting in front of your computer.
Raise your arm above your head and elbow bent. With the opposite hand, hold the
elbow and give a slow pull. Hold each stretch for at least 30 seconds and repeat
on the opposite arm.
• Squat Press. Stand away from your desk with legs apart. Raise and lower your
body slowly while your heels are stable on the floor. This is to keep your legs
and low back tight. Do a few sets of 50.
• Calf Raises. Raise heels off the ground and hold for 2 seconds. Lower both
heels for 2 seconds. Do sets of 20 for your claves.
• Waist Bends. While standing, bend your waist with arms dangling. Hold for 30
seconds and do on both sides. Repeat procedure several times.
• Seated Twist. To make your back and hip flexible especially when you have to
sit on your chair for hours on end, and follow the following easy steps. Sit
tall in your chair and place the right hand on the outer part of the left knee.
Slowly twist your waist to the left with your body initiating the twist. Do
slow, deep breathing while doing the stretch. Hold for 10 seconds and repeat
with the other direction. You may even hold on to the back of the chair to give
a better stretch.
• Additional tips. Make it a habit to move around every 30-45 minutes. This is
to allow the oxygen to circulate around the body especially to areas deprived of
oxygen when sitting for long periods of time. Take short, frequent breaks by
taking brisk walks and taking sips of water.
While travelling, you can still do some stretching exercises to maintain a fit
body. You are bound to stay in a hotel room. Make use of your spare time to do
some stretches.
• Hamstring stretch. Lie on the floor with one knee bent and the other stretched
above. Hold a towel at the sole of your upper foot and pull the leg toward your
chest. Do this slowly with sets of 10 for each leg.
• Neck Stretch. This is a good way to relieve a stiff neck or a headache while
travelling. It’s as simple as tucking in your chin with your head tall like in
military attention. Hold the position for 10 seconds and repeat several times.
• Backward bending. This is perfect when taking that stopover during a long
drive. Stand with your feet apart and hands on the hips. Lean back as far as you
can go without tilting your head back. Hold this position for a few seconds and
repeat several times. This feels really good!
• Chest and Shoulder Stretch. Clasp hands together at the small of your back
with your arms really straight. Now move your arms slowly away from your back,
going up as far as possible. Hold the position for 6 seconds and repeat the same
procedure several times.
Now that you have an idea on some stretching exercises while at work or even
while on the go, you will surely feel more relaxed. You will actually feel more
energized the whole day because of the increased oxygen in your system.
Calisthenics and Stretching For the Elderly
(Back to Top of Page)
How to Stay Young through Calisthenics and Stretching Exercises
Our health does not only depend on the food we eat, it is also dependent on our
movements. Without actions, our body would deteriorate and die. Bodily actions
maintain the blood flow, food digestion, etc. Just think about people who get
bed ridden for a long time, they grow pale and several complications arise to
their bodies.
Muscles must move continuously to maintain healthy and efficient. When you don’t
use your muscles they lose the ability to contract and they become weak. This
explains the muscle pain we are experiencing when we are subjected to rigorous
physical activities after a long time of rest. Controlled exercises such as
stretching and calisthenics are needed to remove muscle tightness and pain.
Calisthenics comes from the Greek words “kalos” meaning beauty and “sthenos”
meaning strength. Execution and description of calisthenics differ from
different countries.
In Australia, calisthenics started on year 1890. It is a competitive form of
sports for women. Participants, starting from three years old can already engage
in this kind of sport. In the United States, calisthenics is a form of exercise
with various simple movements that is performed to increase the strength of the
body and improve body resistance. This exercise is done not through weights or
other equipment but merely through body activities.
Stretching on the other hand can be dynamic which involves motion; or static
that doesn’t need any movements. Dynamic stretches can affect static stretches;
static stretches can also affect dynamic stretches but only to some degree.
Due to a higher demand to achieve a healthy body, calisthenics and stretching
have grown rapidly known to all age groups. This article will tackle
calisthenics and stretching among elderly.
The fitness instructor nowadays are informed and trained on comprehensive
exercises that should be given to elderly. Older groups have special needs
especially those with illness, inactive lifestyle, chronic disorders and frail
bones. The program has certain limitations but needs to be purposive of
attaining a well-restored and rehabilitated health among oldies.
There are certain methods of stretching for elderly and it all depends on how
strong the muscles are and how long can they stay in a stretched position.
Flexibility can only be improved if you can improve and strengthen your muscles.
Proper strength training can increase the mass and strength of muscles. Elderly
can also perform the training. Even a 90 year old can exercise but not too fast
compared to younger people.
The responsiveness of oldies to strength training can determine their capability
to undergo stretches. Certain tests to check joints structure are conducted to
know which kind of stretches can work for a person. If soreness of muscles, pain
and weakness occurs, stretching should be stopped.
On another side, there is a program in calisthenics that can be combined with
dancing. This enables you to exercise and have fun through the accompaniment of
music. The program can develop muscle strength and longer body stamina. Videos
that present these kinds of exercises are available for rent and for sale; you
can also join calisthenics classes.
Important information should be kept in mind before engaging in calisthenics or
stretching:
1. If you are confused of what exercise to do at your age, ask the advice of
your doctor. This will avoid accidents or over exertion. Ask a qualified
instructor to assist you. He should let you know the do’s and don’t in these
physical activities.
2. Take it easy; exercise gradually and rest from time to time. Over exertion
can be harmful and can result to nausea, chest pains, dizziness and inability to
talk. Call your physician once you experienced these warning signs.
3. Sustain your exercises. When you feel muscle pain, do not stop your work out.
The pain will subside after some time.
4. To prevent muscle injury or heart strain, do some five-minute warm-ups before
stretching or engaging in calisthenics.
Your looks are highly dependent on your lifestyle. Staying fit through exercises
such as stretching and calisthenics can let you look younger than your normal
age. A study in Utah revealed that active elderly had lower palpitation during
their exercises. They also have higher uptake of oxygen during maximum exercises
and slower palpitations after the exercise. Being old doesn’t mean inactivity
and idleness of the body. Elders can condition their bodies by eating right
foods and having proper exercise.
Calisthenics and Stretching for Teens
(Back to Top of Page)
Stay Active! Stay Young! Do some Calisthenics and Stretching Exercises!
Teens can be associated with hip, class and active lifestyle. Teens can go wild
because of their confusions and desire to explore new things and new
possibilities. There are also those that succumb in foods and unhealthy stuff
thus become obese and unhealthy. Obesity can lead to diseases like hypertension
and other diseases.
Educating your child about health options can lead to a healthy, satisfying
life. A good exercise can be a good alternative that they can follow. Although
physical education is learned at school, sustaining the physical activities and
exercises at home, during weekends or holidays can be advantageous. There are
available exercises for varying age. Calisthenics and stretching are good for
people at young ages because their bones are still growing and flexible.
Calisthenics can be performed through different exercises like:
1. Crunches or sit-ups. You will lie on your back on the floor; your knees bent
and feet bottoms are against the floor. Start lifting your shoulders up off the
floor by keeping your abdominal muscles tight. Bring your chest close to your
knees. Slowly lay your back to the floor again.
2. Squat. Stand with your feet width apart. Squat and bring your arms forward;
stay in this position as long as you can. Return to your original standing
position when you’re tired. Repeat over again. There are other forms of squats
which you can choose from. There are some people though who deemed squats as
unsafe due to the stress it brings on the joints of knees.
3. Push- ups. Initial position is face down; toes are curled up against the
floor and palms also on the floor under your shoulders. Push your body up using
your arms. Keep a straight line from toes through head. Lower your body inches
on the floor and off. Repeat the process but be sure to keep your back straight
and your head tilted upward.
With the different calisthenics come different forms of stretching for youth.
These are:
• Active Isolated or (AIS). AIS is a kind of natural stretching that uses body
movements to accomplish unique results. It is gentle but highly effective and is
suited for all fitness levels and ages. The forms of Active Isolated Stretching
are Pump and STAR Tech Stretching.
• Pump stretching. This is a process which involves active and continuous body
movements. Joints are taken in its full range by pumping. This is less clinical
and technical than AIS, although both encourage muscles to restore their
strength. Pump stretches are simple and can have good results.
• Breath stretching. This is a kind of stretching which is a combination of
different yoga. It’s not done with movements rather; it uses breath to discharge
tensions in muscles.
• STAR which means Soft Tissue Active Recovery. This kind of exercise is
revitalization and healing method. This helps accelerate healing and recovery
with a muscle area. STAR is used generally in massage treatment.
Workout Do's and Don'ts
(Back to Top of Page)
The 10 Things You should know when working out
Nowadays, all of us are paranoid with our health. There are those hypochondriacs
that feel sick whenever they feel something irregular in their body. Let me tell
you this, with the fast phase of the world today, health is also in a speed up
level. The result? A shorter life span! Health regime can take into many forms;
they altogether promote ideal body and a healthier life corresponding to longer
life span.
A chosen exercise regime should not only be healthy but safe as well. Workout
sessions required effort and self-discipline. An adage that goes with workout is
“75% determination and 25% perspiration”. Once you have started, it will be easy
gradually.
What then are the benefits of working out? It is a wise use of your time. It
relaxes the mind, toughens the spirit and strengthens the body. Working out can
soar your confidence! It makes you a better person day by day.
Because there is a tendency for people to over exert in physical workout, there
are certain measures to observe before, during and after exercising. These are
the ten tips you can follow:
1. Warm up! Before starting any exercise sessions, you have to prepare your
whole body first. Even if your body is on top physical condition, some stretches
and light exercises are required to adjust your joints and muscles. Stretching
can also induce additional flow of blood into the muscles.
2. Wear proper exercise outfits. You should choose the proper athletic shoes,
which offers comfort and support during workouts. Use leg or arm pads to act as
protection for your body. If you are engaged in workout such as boxing or
cycling, use helmets that fit properly.
3. Cross train. Repetitive work out can add stress to bones and muscles and can
cause stress or other injuries. To prevent this from happening, cross training
or having different exercises in your workout routine is helpful.
4. Know and feel your body. Pains and body aches should not be ignored. The
pains and aches can be symptoms of health problems. Over exertion can also cause
body aches. If the physical symptoms continue and intensify in a number of days,
consult your physician immediately.
5. Study what you are doing. You can easily get adjusted on your daily exercise
routines but additions to this regime should also be learned. Having proper
information on what you are doing can make any workouts safer.
6. Do not exercise on an empty stomach. Meals can make you tired and sleepy;
thus many people skip meals before working out. Like machines, our bodies need
fuel to start up; the foods act as fuel to let the body perform at its peak.
Eating a light snack before exercising is fine and drink lots of water before,
during and after working out to avoid dehydration.
7. Stick on the 10% rule. 10% rule states that you should only increase the
intensity, length and workout frequency by ten percent every week. This
percentage of workout is just sufficient for your muscle performance and body
strength to improve gradually. Higher percentage of work out per week can lead
to muscle injury.
8. Have a balanced exercise and rest. Fatigue can struck you when working out
excessively. Your body being worn out can be fragile and thus susceptible to
more injuries and diseases. A balance between rest and exercise is essential to
achieve the healthier body you are craving. Take short periods of rest after
each strenuous exercise session.
9. Find a qualified trainer for your training. There are workouts that require
using weights. Nonetheless, proper methods should be followed because heavy
weights can cause serious injuries. The trainer can teach you proper techniques
in weight lifting.
10. Eat right and healthy foods. Eat a balanced diet composed of minerals and
vitamins. Vitamin C can help in repairing body tissues. Calcium can help in
maintaining strong bones.
Aside from the ten tips enumerated above, there are certain limitations of
working out for pregnant women, elderly, children and other people with known
illnesses. Proper identification of work out and exercises that will fit these
people is needed.
According to health experts, you can improve your whole body condition by
performing at least 30 minutes of moderate exercises regularly every week.
Working out can give healthy results to your body but precautions should be
observed alongside.
*********
DISCLAIMER: This information is not
presented as being from a medical practitioner and is for educational and
informational purposes only. The content is not intended to be a substitute for
professional medical advice, diagnosis, or treatment. Always seek the advice of
your physician or other qualified health provider with any questions you may
have regarding a medical condition. Never disregard professional medical advice
or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not
FDA approved they must be accompanied by a two-part disclaimer on the product
label: that the statement has not been evaluated by FDA and that the product is
not intended to "diagnose, treat, cure or prevent any disease."
*********
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