Archive | Fitness

How to Prevent Snoring – 8 Tips to a Snore Free Night

We have all heard snoring from either ourselves or someone else. Having heard the rumblings we have all probably wanted to know how to prevent snoring. Here are some tips that will help relieve and or stop the problem.

Severity

Now there are mild and sever cases of snoring. Mild snoring that isn’t related to sleep apnea usually responds well to home remedies. Sleep apnea is more serious and something you should consider seeing a Doctor about. The following tips generally work well for mild cases. The last tip below has been known to help even serious cases.

The reason for snoring

Our breathing airways in the nose and throat are what not only let us stay alive but produce the snoring sound. When these airways get smaller the air passing through finds it more difficult to travel. The resistance the air runs into is the tissue in our airways. This resistance produces the vibrations we call snoring. The more tissue or the looser the tissue the more likely we are to snore. That is a pretty simple concept. Preventing the snoring can be more of a challenge.

Tips to Prevent Snoring

1. Okay, not all of us like to hear that one way to improve our snoring problem is to improve our fitness level. The reality is that the less fatty tissue we have the more room we will have in our airways. This results in better sleep. There are plenty of other benefits to improving our diet and getting some exercise.

2. If you smoke or are around a lot of secondhand smoke, reducing or eliminating the smoke from your environment will help keep your airways clean.

3. Get off your back. Yes, if you have not tried it yet, sleep on your side rather then your back. Sleeping on your back makes it easier for the tissue and tongue to slide backwards blocking the airway. If you are not a serious snorer then this may prevent your snoring. If you have trouble staying off you back then you might try sewing a pocket on the back of a tee shirt and putting a couple tennis balls inside. This will result in an uncomfortable feeling when you roll onto your back. After a while you will get out of the habit of sleeping on your back. This solution can totally prevent snoring in mild cases.

4. Try sleeping without a pillow. Sometimes the pillow will block your airway by bending your neck so that it is more difficult to breath.

5. Elevate your bed. Do what? Yes, elevating the head of your bed about 4 inches can help by causing your tongue and jaw to drop forward. By moving the jaw and tongue forward it helps to open the airway.

How do you elevate your bed? One way is to place some rolled up towels under the head of your bed so that the whole mattress is elevated at the head of your bed. You could also see about putting some wooden blocks under the bed frame feet. Some people say that simply raising the bed like this so you sleep at an angle gives you an overall much improved rest at night.

6. Reduce or stop your alcohol intake in the evening. Why? Well, the alcohol is a muscle relaxant which can cause the muscles in your airway to relax. Relaxing the muscles in your airway is not how to prevent snoring! The goal is to open up the airway.

7. Avoid fatty dairy food before bed. These food tend to produce mucus buildups in your throat. This will tend to reduce the pathway the air has to move in and increase the chances of snoring.

8. Special exercises designed to strengthen your throat muscles can put a halt to even severe snoring problems. Using easy exercises for the muscles of the airway passage has helped many people toned and tighten the tissue in their airways. Thousands of people have learn how to prevent snoring using simple exercises.

There you have eight tips that you can use to relieve the snoring in your life. Give them a try and and you too should see an improvement in the quality of your sleep. If the above tips don’t stop your snoring or you want to learn how to do the simple throat exercises that have helped thousands stop snoring permanently – just click the link below.

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Personal Trainer Business Values To Live By

As a fitness trainer there are 10 personal trainer business values you should live by. The most successful fitness pros master each of these 10. Therefore, I highly recommend you incorporate each of these into your fitness business.

When you conduct business with a new client you must talk about expectations. Not only expectations of them, but also for you the personal fitness trainer. Failure to do so will start the client-trainer relationship off on the wrong foot.

I highly recommend you instill 10 core values into your personal trainer business. Doing so will show not only greater professionalism, but also improve communication between you, and your personal training client.

10 Personal Trainer Rules To Live By

1. Be the best you can be.

Always strive to improve your fitness knowledge by investing both time, and money into additional personal fitness trainer knowledge.

2. Be accountable.

Hold your personal training clients accountable. Contact them regularly in order to help them stay focused on their goals.

3. Be kind to all of your personal trainer business clients.

It is important to treat each client fairly. Treat every client like they are your best client.

4. Be prompt.

As a professional you must be respectful of your clients time. Create certainty in the minds of your fitness clients by being prompt all the time. Show professionalism, and respect.

5. Be flexible.

Constantly strive to alter your personal training business clients program in order to yield the best results. Certain fitness programs may not work best for a particular client. It is your job to be flexible, and find out what does.

It is also important to be patient with each client. Be flexible!

6. Be present.

As a true fitness professional you must devote 100% attention, at all times, to your paying clients. The session is about them, and not you. Focus fully on the client.

7. Be fit.

You are an extension of your personal trainer business. It is your job to practice what you preach, and stay fit. Set a good example for your fitness business clients. Remember, you are your own walking billboard of health and fitness. Be your best.

8. Be fun.

Being fun means training personal training clients with energy. Bring your A -game to each session. Be motivating, and inspiring. Your enthusiasm is contagious!

9. Be fair.

Don’t show favoritism to certain clients. Treat all personal trainer business clients fairly.

10. Be creative.

Don’t give your clients the same workout over, and over again. Change things around. Be creative. Doing so will keep clients motivated, and interested.

If you are interested in running a highly profitable personal trainer business, then following all 10 of these core fitness trainer values is important. Doing so will separate your services from competitors, and help you profit. Follow the 10 be’s.

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Build Bigger Biceps – Run The Rack!

Everyone would agree that toned arms on a woman and well developed or down right big arms on a guy are sexy!  Biceps are one of the most commonly worked out muscle groups at the gym and there’s countless activities and exercises to target them.  However there’s no need to be doing 10 different bicep exercises, because they’re all doing the same thing.  The bicep is the muscle that flexes the arm at the elbow joint.  Biceps brachii is the latin word for it,  which means “two headed [muscle] of the arm.”

Want bigger arms?  My all time most favorite bicep exercise is called running the rack.  Give me any guy or girl that boasts about their guns, and I guarantee I could bring them to their knees with this bicep exercise.  Hardcore bodybuilders may refer to running the rack as a “monster set” or any exercise set where you don’t allow your muscle to relax or recuperate between repeated sets of the same exercise.  Rest assured, you don’t need to be a gym rat or even have a personal trainer or spotter to do this exercise;  anyone can run the rack and be on their way to sexy arms!

In this case, “running the rack” refers to a rack of dumbells, however you can also do it using cables, or even the preachers bench / curl machine.  Here’s how it works:

1. First you need to know what dumbbell weight you can effectively curl for one set of 10-12 repetitions before needing to rest ( where you can barely do one more repetition ).  If you don’t know this already, just grab a weight and try it out.

To begin your “run the rack exercise” you’re going to choose a start weight that’s about 75% of your max weight.  For example, if your max weight is 40 pounds, you’ll start with a 5 or 10 pound weight. The heaviness of the weight is not the important part of running the rack.

2. Grab your starting weight dumbbells, assume proper stance and form and do 5 repetitions of bicep curls. WITHOUT resting, put down the first set of dumbbells and immediately grab the next heavier weight and do another 5 repetitions. You’re not even close to being done yet!  As soon as you finish your second set of repetitions, you need to grab the next heavier weight and do 5 more reps, put those down grab the next heavier weight and perform yet 5 more reps!  After you’ve completed the 4th set of 5 repetitions, without rest, go back down the rack and do another 5 repetitions of each of the weights you just completed.

Example: Starting Weight 10lbs… 5 reps (10lbs) + 5 reps (15lbs) + 5 reps (20lbs) + 5 reps (25lbs) + 5 reps (20lbs) + 5 reps (15 lbs) + 5 reps (10lbs) then rest.  Congratulations, you’ve just run the rack!  This is by far one of the best tips to build your biceps!

After a couple minutes rest try running the rack one more time!  If you can make it all the way up the rack, and all the way down again I guarantee your biceps will be on fire and it’ll feel like your arms are about to fall off.  Not only that, but the tiny 5-10lb weight you started with will feel like you’re trying to lift a MAC truck!

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Athletes Use Portable Hyperbaric Oxygen Chambers For Fast Fitness Results

As portable hyperbaric oxygen chambers get a better reputation in the medical world, they also are becoming more widely used for those who simply want to be more healthy or fit. Athletes who have access to the chambers have made hyperbaric oxygen therapy (HBOT) a sort of trend.

Pro football star Darren Sharper has his own chamber and uses it in his own home. His is portable, so he is able to take it along when his teach travels. The set includes the foldable, zip-up chamber and an attached generator that pumps pure oxygen into it. Sharper has said that he uses it daily for between two and three hours and feels better because of it, more relaxed and more rested each morning. The athlete first used the hyperbaric chamber because of a knee injury, and has continued the HBOT ever since.

Hyperbaric therapy increases the ability of red blood cells and plasma to carry oxygen to the tissue in the body, healing any ruptures or tears and generally restoring the body to excellent condition very quickly. After time, muscle can be repaired and the brain will function better. Some athletes also use the hyperbaric chamber as an alternative to altitude training or blood replacement.

Lance Armstrong, the seven-time Tour de France winner who recently made a comeback and placed third in another Tour, has also used a portable hyperbaric oxygen chamber. Many cyclists train at higher altitudes, where there is less oxygen, so that the body feels like it has more than enough at regular elevations. Sometimes this makes an athlete’s lung capacity greater, as well as simply enabling the red blood cells to carry more oxygen. Other athletes get blood taken out of their body and train with this deficiency, so that the body is used to working with less blood and oxygen, then get the blood replaced before a race or game. There are medications that replenish the oxygen supply in the blood, but these drugs are banned from most events, and hyperbaric chambers remain one of the most effective and well-regarded methods for athletic training.

Armstrong’s career has been fraught with battles against cancer, but though doctors have experimented with hyperbaric chambers for cancer treatment, most experts agree that Armstrong was using the chamber for athletic reasons. HBOT has also delivered positive results for patients of strokes, autism, cerebral palsy, and many other diseases and afflictions. Not all doctors are ready to endorse HBOT in all cases, just because its effects could be different for any patient. But as its success rate climbs higher and higher, doctors are more readily recommending it for patients with diseases as well as athletes and anyone interested.

Do as much research as possible before investing in one of these. The hyperbaric chamber could be perfect for you as an athlete, or just as someone who wants to maximize healthiness.

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Legs, Legs, Legs – The 5 Best Exercises For Beautiful Sculpted Legs

While a lot of people dread leg day, I’ve always loved it! I look forward to the burning that I feel when I’m training my quads really hard and I love the look of strong, toned legs. Another benefit to leg day – if done right, it can double as cardio since training legs usually turns aerobic at some point.

There are so many great leg exercises to pick from too. That’s another great thing about leg day – you can use all kinds of variety to mix things up and keep your workouts interesting. Some of my favorite leg exercises are listed here…these aren’t all of them, just a few of the really good ones! Enjoy.

Leg Exercise #1 – The Squat

This classic leg builder is arguably one of the best weight lifting exercises ever…period. The squat is a compound exercise that can be done using several different techniques to train your muscles from different angles. Different variations of the squat include the back squat, the front squat, plie’ squats, sissy squats, close stance squats, wide stance squats, Smith Machine Squats and Hack Squats just to name a few (if you aren’t sure how to do some of these, please let me know – I’ll be happy to break it down for you). So, you see, squats alone can do a pretty thorough job of training your legs.

Leg Exercise #2 – Walking Lunges

Talk about a butt kicker…literally! Walking lunges are often overlooked by bodybuilders because they will wear you out. This exercise targets your glutes as well as your inner thighs and your quads. When I first started doing walking lunges I woke up the next day and I could barely stand up. My inner thighs and my glutes were more sore than they had been in a long, long time. While some people think I’m a little weird for loving this burn, those gym junkies out there will understand the love hate relationship you’ll develop with sore muscles.

Leg Exercise #3 – Stiff Leg Deadlifts

It’s so important to keep a good balance between training quads and hamstrings. One of the most common causes of knee injuries in athletes is an imbalance in these two muscle groups. That’s why I love a good hammy exercise! Stiff leg dead lifts, done correctly with the weight kept in close to your body, your back kept flat and soft (not bent) knees these babies will build a beautiful hammy – glute tie in and they’ll help keep you in balance and decrease your risk of injury.

Leg Exercise #4 – Extension Drop Sets

I’ve never done an exercise that made me want to cry like these ones. Leg extensions done in the traditional fashion, one set at a time hurt bad enough, but using a drop set absolutely burns out your quads, Which is excellent since you have to break ’em down to build ’em up. To do leg extension drop sets you start with a heavy weight. Before you begin you should know how many reps you’ll do and what increments you’ll decrease the weight by.

For example you may start with 100 pounds and work your way down to 10 pounds using 10 pound increments to decrease the weight. At each weight you’ll do five reps, rapidly decrease the weight, do five more reps, rapidly decrease the weight…you get the point, right? By the time you get to 10 pounds 5 reps will feel like you’re lifting the entire stack! If you want sleek, chiseled thighs, these are a great exercise to get you there.

Leg Exercise #5 – Lower Body Stretching

Okay, this isn’t a specific exercise, but I couldn’t let a leg article go by without talking about stretching. If you want to have lean, strong legs; if you want to lift hard and heavy; if you want to avoid injury while achieving these goals, you absolutely need to stretch your leg muscles. I’ve seen people tear their hamstring so badly that it balled up in the back of their leg – it’s not pretty, it will side line you for many months and it hurts…BAD! So, if you can, stretch your legs often.

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Taking A Closer Look At The LifeCore Fitness 1000RB Recumbent Bike

More and more often, people that are interested in a stationary bicycle are turning to the recumbent bike design rather than the more traditional upright bike design. The main reason for this trend is the fact that the recumbent bike is able to provide more back support and comfort throughout the workout. In addition, the recumbent bike helps to work the leg muscles in a different way. One recumbent bike design that has been particularly popular is the LifeCore Fitness 1000RB Recumbent Bike. With its many features and relatively low price, it is not difficult to understand why this particular model has become so popular.

The LifeCore Fitness 1000RB Recumbent Bike offers 12 Preset Programs as well as Polar Compatible Heart Rate Programs. Therefore, people of just about any ability level can choose a workout to suit their needs.

Although the LifeCore Fitness 1000RB Recumbent Bike has a compact 44″ step-through design, it still offers a number of extras that are not commonly found on stationary bikes. Many of these features place an emphasis on comfort. For example, the model includes Ergo-Mesh Seating as well as other creature comforts such as a towel rack, a water bottle holder, and even a Reading Rack for a book.

The seat on the LifeCore Fitness 1000RB Recumbent Bike can also be repositioned in a number of ways. The seat can be slid away from or closer to the pedals and then may be tilted with a seat adjustment knob. This model also has 5″ pedal spacing, which helps to reduce the amount of stress placed on the user’s joints.

Although the LifeCore Fitness 1000RB Recumbent Bike has a compact size, it is still a bit heavy at 120 pounds. It does feature oversized transport wheels, however, which makes it a bit easier to move back and forth. In addition, although the price is reasonable for what is included in the model, some users might be satisfied for a model without the “extras” that is available for a lower price.

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Horse Racing Betting Strategy – Tips to Win a Bet

Horse racing betting strategy is based on the betting system which is told by many that they have mastered them all. But for those who are passionate in horse betting a simple strategy or a single horse racing tip is of great value. During the initial stages of horse betting one has to have good number of grey cells and a lot of homework has to be done and analysis of the horse racing has to be done before entering into betting.

Other factor that has to be noted includes the fitness of the horse. Primary or general information on the fitness of the horse will help the bettor decide whether to bet on the horse or to try out different options. One also has to know about the training that the horse has undergone and one must also note the reason for not bringing the horse into the race for several months. It is also better to note the strengths of the horse, it would go vein if betting on a horse in a long distance race where as the horse has been trained for short distances.

Apart from the factors that is related to horse betting it is also better to relate them to the financial systems like hedging and arbitrage. Betting on multiple outcomes in a race is called as the Hedging and lying the horse to a lower price and backing the horse at higher rates is called as the arbitraging. These tips are very important while going in for a horse betting racing strategy.

There is however no universal fool proof horse racing strategy that could yield hundred percent results. It is after all a gambling risk and one cannot claim to have found a better horse racing betting strategy. It is all sheer luck that brings in the results

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Life Fitness X3-5 Elliptical Trainer Review

We reviewed and used the Life Fitness X3-5 elliptical trainer over a period of 3 weeks. We also interviewed Life Fitness X3-5 owners as well as several people who had used the elliptical trainer in the gym or fitness center. The X3-5 is a step up from the old X3-0 model and has many top of the line features. However for an MSRP of about $2900.00 it is beyond the budget of the average home fitness equipment buyer. We found that the Life Fitness elliptical trainers top feature was the very smooth ride comes from its rear flywheel that incorporates the Life Fitness “Link6” drive system.

The Life Fitness X3-5 elliptical trainers 19-inch stride fits most people. Our largest tester is a power lifter at 6’2″ and 285 lbs and he felt the trainer was relatively stable. Pedal placement is good and allows comfortable foot placement. X3-5 owners and users were pleasantly impressed with how quiet this elliptical trainer is even during an intensive workout it remained one of the quietist ellipticals that we have tested. One owner did complain that this model was hard to move.

There are many quality features on the Life Fitness X3-5 that we like including the wireless heart rate controlled workout system that allows you to target specific workout intensity. Basically your hearts response to the workout, controls the resistance levels you experience during the workout. Basically it is a plug and play workout program tailored to your specific body.

The Life Fitness X3-5 elliptical trainers console contains the My Personal Trainer software that allows you focus on lower body workouts or total body workouts. We heard several comments on these features with the most common being that it worked well once you spent the time to figure out the system. Most people were using one of the 12 standard workout programs to achieve the workout intensity they desired. We rated the upper body workout and the handlebars as just average on this elliptical.

Most of the Life Fitness X3-5 owners we interviewed purchased their elliptical trainers on-line. The units were delivered and set up by the owners with few problems. Damaged or non functioning consoles seem to be the biggest complaint we heard. Customer service was rated as fair in resolving setup and warranty issues. The Life Fitness warranty for cross traines includes a lifetime on the frame, 2-years on the electrical and mechanical parts, 1-year on labor. An extended warranty is recommended for all elliptical trainers.

We recommend the Life Fitness X3-5 elliptical trainer for home and light commercial use, however it is probably too expensive for most in home applications. It has many features that will satisfy the most dedicated cardio fitness buf. Due to the relatively high cost for an in home elliptical trainer, we recommend that you spend the time to physically test ride any fitness equipment at least once before you make your purchase. Find a dealer, fitness center or local Y that has the Life Fitness X3-5 set up and complete an intense workout. we also suggest that you question X3-5 users at these fitness centers as well. Only then will you know for sure that the Life Fitness X3-5 will meet your fitness needs.

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The Diversity of a Personal Trainer’s Work Environment

One of the great aspects of being a personal trainer is the variety in not only the people you get to work with, but also the settings you get to work within. Personal trainers are no longer just restricted to a gym setting. There is actually a wide variety of locations/settings trainers can work in these days. Generally personal trainers have the following as options for work location:

– Private Health Clubs

– Commercial Health Clubs

– Medically-Based Fitness Facilities

– Community Wellness Centers

– Personal Training Studios

– Physical Therapy Clinics

– Retirement/Senior Centers

– YMCAs/JCCs

– College/University Centers

– Recreational Settings

– Corporate Fitness Centers

– In-Home Training

Each of the above provides a trainer with various perks and benefits. As example, with Commercial Health Clubs you will probably be able to make a decent yearly salary as Commercial Health Clubs (especially franchises like Bally’s) market heavily. This is a plus for you as it helps to bring in a regular amount of potential clients. However the downside is you may feel at times like the company is more about the bottom dollar as opposed to the client and/or trainer.

Another example is Non-Profits such as YMCAs (Young Men’s Christian Association) and JCCs (Jewish Community Centers), which tend to be the opposite. You may find the pay is not comparable to Commercial Health Clubs, but they at times provide better benefits. In addition, the camaraderie is far more evident with non-profits. For some, working in the community for a real cause can be more fulfilling than receiving a big paycheck.

Another option for personal trainers that is somewhat of a balance between commercial health clubs and non-profits is In-Home Training. In home training is great as it provides complete job flexibility (as those who train in-home tend to be their own bosses), the money you collect per session is one hundred percent yours (as opposed to working for a facility and they take 40-60% of the session fee), and you can provide a great service that many people would love to participate in (as many do not go to fitness facilities due to feeling uncomfortable, lack of time, etc).

Overall personal training as a profession has a lot of perks. People can do it full time and make a great living. It is also flexible for those who need it. An example of this would be stay at home parents. By being a trainer, a stay at home mom/dad would be able to earn a small income on the side while still being able to take care of their children (if the gym they are employed at has day care). Finally it provides variety. You will be able to work in the setting of your choice with the type people you want to train. In the end, personal training is a great profession to get into. You will more than likely find exactly what you want and will as a result wake up everyday looking forward to work.

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Weighing The Pros And Cons Of The LifeCore Fitness 900RB Recumbent Bike

When it comes to exercise equipment, many people prefer the workout that a stationary recumbent bike can provide. Of course, there are many of these bikes to select from, which can make choosing the best one a challenge.

The LifeCore Fitness 900RB Recumbent Bike is one pieces of exercise equipment that has received a great deal of positive attention. One of the reasons for this attention is the fact that the model is very quiet, which makes it a good choice if you plan to watch television or listen to your radio during our workout.

The display screen on the LifeCore Fitnesss 900RB Recumbent Bike also sits low, which means it won’t get in your way as you try to watch television as you ride. According to a review in the Los Angeles Times written by Roy M. Wallack, the display console also offers “unusually crisp, bright, large, easy-to-read numbers.”

You can choose from among 12 preset programs with the LifeCore Fitness 900RB Recumbent Bike as well as four heart rate control programs. If you have problems with your joints, you will appreciate the five inch pedal spacing that is designed specifically to help reduce joint stress.

The LifeCore Fitness 900RB Recumbent Bike can also be used just about anywhere, even if you are far from a power source, because it can be powered by batteries or with the included AC adapter. It also has a very compact design, though it still weighs a hefty 108 pounds. While this is fairly light for a Recumbent Bike, it can make it difficult to move from place to place. Luckily, it has transportation wheels that assist with moving the 44 inch long bike.

The small design of the LifeCore Fitness 900RB Recumbent Bike may be great when it comes to finding a spot for it in your home, but may be a bit too small for those that are particularly tall. The seatback is adjustable, but may not be enough for some people. In addition, the weight capacity for the bike is only 300 pounds. Therefore, if you are particularly hefty, you might not be able to make use out of this bike.

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