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Fitness Equipment – Simple and Cheap

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If you want to lose weight, get fit, build muscle or do all three then you are going to have to use some kind of equipment at some point. Whether this is paying for a gym subscription in order to use an array of different machines and gadgets that will aid in helping you achieve what you want for your body or buying different weights and machines for your own home gym.

Whatever the choice is, it can be very expensive. Machines and weights and gym subscription do not come cheap. There is also the chance that you may not continue going to the gym or using the machines or weights you bought, so you are then paying for something that you are no longer using.

There are some cheap alternatives that really do the trick when it comes to fitness equipment, there is no real need to spend a fortune on expensive equipment. This is specifically true if you are just starting out on getting into shape or exercising. It is better to buy some simple cheap equipment that gets results and gets you used to exercise before you progress to anything that is going to cost a lot of money. This way you will know that you are going to carry on with exercise before you spend a fortune.

The good thing about the simple and cheap fitness equipment is that they do not take up a lot of room either, unlike bulky expensive machines. If you were thinking that these cheap alternatives will not give you the results that you are looking for then think again, you will find most of these in a professional gym or health spa, so you know they are great bits of kit.

There are many different types and some work better than others, here are some that I have tried and tested and have found to be very effective and cheap of course.

The first one, which is such an effective piece of kit is the exercise ball. You can do so many different muscle toning exercises with the ball and they are so cheap. Then something that I have found really effective is resistance bands, again very cheap and so versatile that you can take them with you when you travel. A pair of good running shoes are also cheap and running is great for a cardiovascular workout to keep that heart fit. … Read More

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Health Club Advertising For the Internet Age

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Any fitness center should know what it takes to have a successful program of health club advertising for the Internet Age. This advertising activity should be related to the business in the first place. It also needs to take advantage of the economies of scale related to Internet advertising and other factors. The goal should be to utilize all sorts of cost effective marketing techniques, in fact.

In the real world, a health club will succeed partly by making its brand consistently visible, regularly bringing it to the attention of people. This is both to actual club visitors and visitors to the club's website. Now, the website is probably the first thing most people looking for information on a health club will note. In that instance, the club's owners or operators need to make sure the site meets certain criteria.

For starters, it needs to be well-constructed. It must have no glaring or obvious mistakes when it comes to syntax or grammar. And the info it displays should be interesting and easily comprehended. More than a few marketing studies have shown that boring and confusing websites will actually convince people to avoid visiting the physical club, no matter how good the pictures of the facility may be.

The second thing – when it comes to websites – is that they need to be well-ranked when it comes to their position on major search engine (Google, Yahoo, Lycos, etc.) pages. Chances are the site will be viewed very little if it can not get itself positioned on the first three pages, usually. So, a part of the club's overall advertising efforts should focus on achieving that goal.

How a high page ranking is gotten is accomplished through a few techniques. First, a series of articles about fitness – to use a common theme – should be developed. These articles then need to be submitted to various Internet article directories. These directories accumulate large amounts of such things in various categories, and health and fitness are two big ones.

These articles will attract readers, who in turn may tend to then visit the club's website. The health facility's website will be listed at the bottom – or footer – of the article page, along with the name of the person who the article is attributed to. If nobody at the club is skilled in writing, just have the task farmed out to somebody who is. There are plenty of freelance writers who would be willing to do the job at a very reasonable cost.

A series of Internet marketing campaigns need to be run, and the club's marketing plan and activities should be reviewed on a regular basis. Most experts recommend a weekly schedule for campaigning and review of those programs. It's also a fact that advertising on the Internet can many times cost substantially less money than it would if it was done in a newspaper or magazine. … Read More

Nhảy AEROBIC học sinh THCS

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Nhảy AEROBIC học sinh THCS
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Aerobic Exercise and the FITT Principle

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Cardiorespiratory fitness best describes the health and function of the heart, lungs and circulatory system. Cardiorespiratory fitness also describes the capacity of the lungs to exchange oxygen and carbon dioxide with the blood, and the transportation of nutrients and waste products to and from the body’s active tissues. Other terms used and applied to the exercise environment are cardiovascular fitness, aerobic endurance and aerobic capacity. These terms are synonymous.

Cardiorespiratory exercise has proved to have many benefits, such as reducing cardiovascular disease by increasing fat utilization and therefore reducing obesity, and the reduction and management of hypertension and cholesterol. Other reported benefits include improved heart function and oxygen consumption, the ability to perform every day tasks more easily, decreased resting heart rate, body fat stores, anxiety and stress and management of diabetes.

A cardiorespiratory program needs to follow general guidelines to ensure maximum safety and effectiveness. These characteristics are essential for measurable improvements. We call this the FITT principle.

Frequency 3-5 times per week

Intensity 60-90% of predicted MHR

Time Duration 15-60 minutes of aerobic exercise

Type Activities; walking, cycling, jogging, swimming, roller blading, cross training, rowing etc.

Exercise FREQUENCY refers to the number of exercise sessions per week that are performed. The ACSM (American College of Sports Medicine) recommends 3-5 sessions per week to improve cardiorespiratory fitness and to achieve or maintain optimal body fat levels.

Exercise INTENSITY refers to the amount of effort you put into your training session. There are many methods for monitoring exercise intensity, some have been standardized, and are suitable for application to the general population and for those of different fitness levels.

Heart rate (MHR)

Rating of Perceived Exertion (RPE)

The ‘talk test’ method

Maximum Heart Rate (MHR) is determined by:

Men 220 – age

Women 226 – age

A 34 year old male, would therefore have a MHR of 186 beats per minute (bpm). Your exercise intensity is then put into the equation to give an exercise intensity that is specific to experience, fitness level, capabilities and relative to your fitness goals. Those just starting an exercise regime, or having a low level of fitness can benefit from intensities as low as 50-60% of MHR. Higher intensities as much as 90% of MHR are better suited to the more physically fit. As a general guideline, 60-80% of MHR is sufficient for the average population with no contra-indications to exercise.

RPE The ‘Rate of Perceived Exertion’ scale considers all factors that influence exercise intensity and how we perceive that exercise including fatigue and environmental conditions. A twenty-point scale has been devised that corresponds with Heart Rate intensities and allows the participant to determine their perceived effort. This method teaches us to listen to our bodies instead of ‘zoning out’ and can be used in conjunction with Heart Rate.

The ‘talk test’: This is an easy method that anyone can use. The talk test is based on the principle that if you cannot hold a regular conversation while exercising, your exercise intensity is too … Read More