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Aerobics Exercise And Setting Goals

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If you have started an aerobic exercise program to start off 2008, congratulations, you are on your way to a healthier and happier you. Aerobics will assist in helping you feel more energetic and, if needed, missing some of those unwanted pounds you earned in the last year. Remember aerobics exercise like most other good things in life, is a process that takes time. You will not see results right away. Setting reasonable goals for yourself will help you to not get discouraged during your journey.

Start out nice and easy, being to over zealous can lead to major problems and can put you out of action very quickly. Trying to do things that are too difficult in the beginning can cause major injuries and set you back a long time. Fitness is a slow and steady process and it is completed in stages. Try stretching lightly, and walking to begin with and gradually work up to more intense forms of exercise.

Always remember, you did not get in the condition you are in overnight so you will not get into good shape overnight. Make exercising a lifestyle and long term goal and try not to get discouraged. The end result will be a happier, more productive and a healthier you that will carry over into every part of your life. Here are some goals you may want to set for yourself:

1.Walk at least three times a week for thirty to forty minutes each day. When you feel ready, try to walk a little faster and a little farther each time you go out. Make sure you are not working too hard. This will defeat your purpose and may reverse what you have already completed.

2.After a few weeks, you should start to feel better and have more energy. At this point you may want to reassess and graduate to another form of aerobic exercise like rowing, or an elliptical machine. Be sure you are physically ready for this change. These types of exercise are more intense and will work muscle groups you may not have used for a long time. As always start out slow.

3.After a few more weeks and as you feel ready, you will want to start to work hard. Work for at least thirty minutes four or five times a week. Work up a good sweat and remember you should not get out of breath while working out. If you are getting out of breath, you are working to hard and not staying in your appropriate heart rate range of seventy to eighty per cent.

4.After a total of three to four months from the beginning of your exercising, you should be feeling great and starting to look like a leaner person. Your clothes should be a little baggier and sometimes it will be time to go shopping for new cloths.

Remember the importance of eating properly and staying upbeat about your current condition and that it will take will-power to continue with your … Read More

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Weight Training Exercises For Women

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Using weight training exercises for women has become a popular weight loss tool. In addition to the obvious result of leaving women with a more defined look, weight lifting increases muscle efficiency, which in turn results in a higher level of calorie burning. Here are a few simple weight training exercises for women that can be performed almost anywhere:

Dumbbell Press; This is a great chest exercise. All you need are a light set of hand held dumbbells. Simply lie on a flat surface that is raised off the floor, push your elbows outwards and push the weights into the air. Repeat for 10 reps, and then take a minute long break. 30 reps in total is the goal for the beginner.

Dumbbell Squats: A great exercise for the thigh and bun area. Hold your dumbbells at your sides, then while keeping your back straight, lower yourself as if you were going to sit in a chair. This should be repeated for a total of 30 reps, with a minute break between every set of ten for maximum effectiveness.

Dumbbell Sit Ups: This one will target your abs and core. Using just one of your set of weights, and lie down on the floor or a gym mat. Hold the weight with both hands at chest level, then pull up slowly, performing a regular sit up. Move your shoulders straight up; Do not point them toward your knees. Again, 30 reps should be more than sufficient.

These are just a few very simple weight training exercises for women to get you started. … Read More

JOLY Aurélie (FRA) — 2014 Aerobic Worlds, Cancun (MEX), Qualifications — We are Gymnastics !

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FIG Official – 13th Aerobic Gymnastics World Championships, Cancun (MEX), June 27 – 29, 2014. Aurélie Joly (FRA), Individual Women Qualifications : 21.350 (Difficulty : 3.300, Artistic : 9.150, Execution : 8.900). Winner of the qualifications (1st).
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