A year ago, My wife and I attended a Marriage retreat weekend through our church. The theme was Gary Chapman's The 5 Languages of Love. A great book and conversation piece. If you just read the book, the insight you would gain is enormous. If you read the book and actually put into practice the principles contained within, the results could very well improve your love life and relationship to levels you never thought possible.
Two weekends ago, We attended another marriage weekend. This one was about intimacy, and communication. I wasn't really sure what to expect on this one, and as always when you attend a church weekend, you always worry about if its going to be all about the power of prayer in your marriage. Now don't get me wrong, I'm a firm believer in the power of prayer, but you also have to work at the prayer to make it come true. You can pray to be wealthy all you want, but if your don't change your income, and spending habits, its not going to happen. God helps those, who help themselves. So the seminar started out with a wonderful video of communication. It's always eye opening to me to see your issues and glitches portrayed by someone who has never met you, doesn't know you, and is presenting information to a large group. Its very similar to the feeling you get when the Pastor or Priest at your church talks about a issue during his sermon, and you feel like he\she is zeroing in on you. As the weekend progressed, my wife and I, Maryann, determined to put the work in required to get the maximum effect back, bared our souls, opened up our hearts and really poured out our feelings, good and bad to each other. What we found out at the end of the weekend was, we're pretty good together. Our Marriage is on a pretty good foundation. We have a strong belief in Christ as our savior, and because of that, we have a very strong commitment to each other. One of the facilitators, told a personal experience ,that at a very young age, when her children had witnessed them arguing , sat them down and said, We're never going to call it quits no matter how bad it gets. Great advice and I wish I had heard that advice when I was younger. My wife and I have had our troubles, and there were times when we both felt that might be the right answer. I thank God that we never took that step. It might be the right step for others, but never for us.
At the end of the weekend, we were exhausted and really re-connected. The one thing that stuck with us, was Marriage is work, hard work. But then again... isn't everything that's worth having, worth working for?
Wednesday, November 17, 2010
Sunday, November 7, 2010
The legends of the summer, a long time ago...
In my home town, there were a series of fields of battle, where ancient Gods battled in epic wars of speed, agility, strength and cunning. The Colosseum's were built by the Romans, Greeks or even Babylonians. These hollowed grounds were forged by fathers, who dreamed of fame and fortunes that the product of their loins would surely begin to forge on these platforms of grass and dirt.
The ball fields were protected by carefully manicured mounds of peanut butter and coca. They laid in waiting behind the massive steel structures of chain link and skyscraper sized poles.They seemed to tower forever allowing only the highest of clouds to pass unobstructed. They began an invisible barrier that would separate the mortals from the Gods. Looking through them onto the field showed a glimpse of a natural carpet which radiated so green that the City of Oz, would've wanted if such magnificent color ever existed outside the realm of battle standing before you. The grass was enclosed by the finest sand, top soil, sweat collected from exotic lands far beyond our borders. The sweat remnants of battles of Gods whose best days have since passed away.
You waited on the wood benches adoring the edges of the field with great anticipation to be invited to play. You leaped with joy inside when the long awaited hand motion or call were aimed in your direction. You trotted across the milky white lines and were instantly transformed from a young boy, into the hero's of your youth. We took the possession of locations assigned to us by the weathered seasoned dispatchers of knowledge. We prepared for battle, we nervously awaited the coming wave of carefully directed onslaught. We became one in a symbiotic relationship with the field of battle. We moved like panthers and cheetahs, stalking and attacking a prey, that lowly sphere, the magic contained could transform you from a mere mortal into a steely God of the ball diamond. After you won the battle, on the grass, you took conquest of the smallest part of the universe. The sphere of Gods is hurled at you, those who can stand against it earn respect, but only those who swing their massive weapons striking true, will earn the God title of Ballplayer.
The battles raged every day into the night, some soldiers were bestowed a victory,while others dreams of the perfect season were crushed, destroyed and dismissed, but fear not brave warrior, You still have next year to earn the legendary status.
The ball fields were protected by carefully manicured mounds of peanut butter and coca. They laid in waiting behind the massive steel structures of chain link and skyscraper sized poles.They seemed to tower forever allowing only the highest of clouds to pass unobstructed. They began an invisible barrier that would separate the mortals from the Gods. Looking through them onto the field showed a glimpse of a natural carpet which radiated so green that the City of Oz, would've wanted if such magnificent color ever existed outside the realm of battle standing before you. The grass was enclosed by the finest sand, top soil, sweat collected from exotic lands far beyond our borders. The sweat remnants of battles of Gods whose best days have since passed away.
You waited on the wood benches adoring the edges of the field with great anticipation to be invited to play. You leaped with joy inside when the long awaited hand motion or call were aimed in your direction. You trotted across the milky white lines and were instantly transformed from a young boy, into the hero's of your youth. We took the possession of locations assigned to us by the weathered seasoned dispatchers of knowledge. We prepared for battle, we nervously awaited the coming wave of carefully directed onslaught. We became one in a symbiotic relationship with the field of battle. We moved like panthers and cheetahs, stalking and attacking a prey, that lowly sphere, the magic contained could transform you from a mere mortal into a steely God of the ball diamond. After you won the battle, on the grass, you took conquest of the smallest part of the universe. The sphere of Gods is hurled at you, those who can stand against it earn respect, but only those who swing their massive weapons striking true, will earn the God title of Ballplayer.
The battles raged every day into the night, some soldiers were bestowed a victory,while others dreams of the perfect season were crushed, destroyed and dismissed, but fear not brave warrior, You still have next year to earn the legendary status.
Sunday afternoons...
I love my Sundays. I work for the weekends all week. I love the solace, I love the lack of structure. I awake on weekend, I often smell my wife's coffee brewing. The first few minutes I'm awake are the most important of my day. Its when I review my "schedule". Sometimes its a crowded abstract of events and happenings and travel. Then there are others that are clear and without structure. These are the ones that I treasure the most.
I love when a weekend exists only to exists. I love a weekend without substance, without plans, or agendas. I find myself on these weekends, I'm able to relax and not think of anything. My mind gets to rest, unwind and process life. I sit in a easy chair and barely move. All of my senses, take a rest. Given my own devices I will fall asleep in that chair and doze peacefully for hours. I can go for hours, without food, water even human contact. I can exist by simply not existing. I know at some point I must eat, and drink, and even seek out human contact. For now I am content to simply exist.
There are so many things, I could be doing, should be doing. Instead I sit here, watching movies. The leaves in the front yard pile up. The projects remain undone. The great American novel I wanted to write sits never started. The only thing, that will be accomplished today, is the preservation of energy. I'm going to kid myself and say that Im recovering from my weekend workout. but that is just a simple lie.
I think what makes weekends these weekends is that they don't require a specific location, time frames or even participants. They exist because I simply chose to exist. I wish I could bottle these weekends and store them away for those weekends that our so jam packed with event, participants and locations. Since that's not possible, I'll just enjoy the weekend.
shhhh hear that? exactly.
I love when a weekend exists only to exists. I love a weekend without substance, without plans, or agendas. I find myself on these weekends, I'm able to relax and not think of anything. My mind gets to rest, unwind and process life. I sit in a easy chair and barely move. All of my senses, take a rest. Given my own devices I will fall asleep in that chair and doze peacefully for hours. I can go for hours, without food, water even human contact. I can exist by simply not existing. I know at some point I must eat, and drink, and even seek out human contact. For now I am content to simply exist.
There are so many things, I could be doing, should be doing. Instead I sit here, watching movies. The leaves in the front yard pile up. The projects remain undone. The great American novel I wanted to write sits never started. The only thing, that will be accomplished today, is the preservation of energy. I'm going to kid myself and say that Im recovering from my weekend workout. but that is just a simple lie.
I think what makes weekends these weekends is that they don't require a specific location, time frames or even participants. They exist because I simply chose to exist. I wish I could bottle these weekends and store them away for those weekends that our so jam packed with event, participants and locations. Since that's not possible, I'll just enjoy the weekend.
shhhh hear that? exactly.
Tuesday, November 2, 2010
In the town where I was rasied...
with apologies to Kenny Chesney, I thought perhaps some insight as to where I came from, and how things were then might explain a lot about me , and why I am the way I am.
The town I grew up in was a very small town when I remember it first. We had some paved streets, but we had more that werent There was a fire road next to my house, that ran through some fields next to and behind my house. My back yard began a series of fields and vacant lots that stretched a half mile to the interstate. The adventures I had in those fields. They were baseball fields, battlefields, jungles and long lost excursions into the frozen tundra. Those fields were my home away from home. We dug foxholes, forts, tunnels and of course built the required tree house, many times. We had mini wars in them, we stole corn and hid in them, and we even raided trains from them.
Those fields effectively worked as the border of the world for us at that age. We were sometimes brave enough to venture to that edge. We'd take a bag lunch, because it was long walk. We'd bring flashlights and extra clothes for the weather. We'd be extra careful to avoid the wild animals that lived in the woods, we'd all heard tales of bears, and lions, but all we could ever catch a glimpse of were the extremely dangerous killer squirrels and possums. There were a line of trees, at the southern border of the world, it was there we made a tree forts. We were Sargent's , Lieutenants, Captains and Generals, Explorers and Indian Chiefs. We'd take pieces of wood, from nearby construction projects, there were no slabs in a tree. These were massive tree estates. We'd add on to each others elevated estates, a finished product would rival the Taj Mahal. We'd always identify which additions we were responsible for. You would write your name on the wall or ceiling you added. We spent the better part of the summers and falls in those estates. Oddly enough, Girls were never allowed in the field, weeds or woods. It wasnt their parents, it was the unwritten law of the men of battle.
The town I grew up in was a very small town when I remember it first. We had some paved streets, but we had more that werent There was a fire road next to my house, that ran through some fields next to and behind my house. My back yard began a series of fields and vacant lots that stretched a half mile to the interstate. The adventures I had in those fields. They were baseball fields, battlefields, jungles and long lost excursions into the frozen tundra. Those fields were my home away from home. We dug foxholes, forts, tunnels and of course built the required tree house, many times. We had mini wars in them, we stole corn and hid in them, and we even raided trains from them.
Those fields effectively worked as the border of the world for us at that age. We were sometimes brave enough to venture to that edge. We'd take a bag lunch, because it was long walk. We'd bring flashlights and extra clothes for the weather. We'd be extra careful to avoid the wild animals that lived in the woods, we'd all heard tales of bears, and lions, but all we could ever catch a glimpse of were the extremely dangerous killer squirrels and possums. There were a line of trees, at the southern border of the world, it was there we made a tree forts. We were Sargent's , Lieutenants, Captains and Generals, Explorers and Indian Chiefs. We'd take pieces of wood, from nearby construction projects, there were no slabs in a tree. These were massive tree estates. We'd add on to each others elevated estates, a finished product would rival the Taj Mahal. We'd always identify which additions we were responsible for. You would write your name on the wall or ceiling you added. We spent the better part of the summers and falls in those estates. Oddly enough, Girls were never allowed in the field, weeds or woods. It wasnt their parents, it was the unwritten law of the men of battle.
Thursday, August 12, 2010
Customer Service.
If you Own, manage, or work at an establishment that requires you to deal with customers, I have a tip for you. You can choose to follow it, or run the risk of going out of business. These rules are simple and apply to all businesses. Where they are specific to one type of business Ive indicated so.
When I walk in, at least make eye contact. If you want me to buy something say hello make me feel welcomed. You don't have to tell me your life story, or your business secrets, but don't treat me as an intrusion and expect me to buy anything.
When I ask you a question, don't roll your eyes, or give me a big sigh, that's why you have a job, if I could serve myself without talking to you at all, you wouldn't be there. one thing that pisses me off to no end, is to have to cough or say excuse me when you are reading the paper, magazine or watching the TV. If you are on your cell phone and not taking care of me, expect me to get pissed. If you don't like waiting on people go get a job where you wont have to. Remember you made a choice to work where you do. If you don't like that much that you spend your day being a miserable jerk, then quit.
When you see me standing and waiting, or I ask you if you work there?... don't tell me its not your job, department, shift, or area. If you work there, GO and get someone. If you were really smart, You'd be able to help me in any department. Why? Because that's how people move into management.
First impressions are lasting impressions. So comb or brush your hair, your teeth. Clean your nails, wear clean clothes. you know the basic hygiene your parents should have told you about? Yeah they weren't kidding. Do your self a favor, don't wear excessive jewelery, makeup, facial piercings, or other accessories that aren't appropriate for the work environment. Hey don't wear your perfume so heavy that we can smell you from a mile away.
When I walk in, at least make eye contact. If you want me to buy something say hello make me feel welcomed. You don't have to tell me your life story, or your business secrets, but don't treat me as an intrusion and expect me to buy anything.
When I ask you a question, don't roll your eyes, or give me a big sigh, that's why you have a job, if I could serve myself without talking to you at all, you wouldn't be there. one thing that pisses me off to no end, is to have to cough or say excuse me when you are reading the paper, magazine or watching the TV. If you are on your cell phone and not taking care of me, expect me to get pissed. If you don't like waiting on people go get a job where you wont have to. Remember you made a choice to work where you do. If you don't like that much that you spend your day being a miserable jerk, then quit.
When you see me standing and waiting, or I ask you if you work there?... don't tell me its not your job, department, shift, or area. If you work there, GO and get someone. If you were really smart, You'd be able to help me in any department. Why? Because that's how people move into management.
First impressions are lasting impressions. So comb or brush your hair, your teeth. Clean your nails, wear clean clothes. you know the basic hygiene your parents should have told you about? Yeah they weren't kidding. Do your self a favor, don't wear excessive jewelery, makeup, facial piercings, or other accessories that aren't appropriate for the work environment. Hey don't wear your perfume so heavy that we can smell you from a mile away.
Thursday, May 6, 2010
And what is working out good for?
Besides the fact that I love working out, and would do it for eight to ten hours a day if I could. Physical Fitness has many benefits. First is of course the increased physical condition. I also find that my mind is sharper, clearer and I am definitely less stressed.
Now any of you that know me, know that I love golfing, and recently hosted and played in the Links Fore Lupus outing. Well I will tell you that I hit the ball better than ever! Straighter longer and more accurately that ever before. Its totally because of working out. My core strength is the key. I have a workout developed for golf that works and works quickly.
If you're not working out, get working out, if you are, take a look at what muscles are in use for your favorite activity, and improve them. tell me if you don't see improvement.
Now any of you that know me, know that I love golfing, and recently hosted and played in the Links Fore Lupus outing. Well I will tell you that I hit the ball better than ever! Straighter longer and more accurately that ever before. Its totally because of working out. My core strength is the key. I have a workout developed for golf that works and works quickly.
If you're not working out, get working out, if you are, take a look at what muscles are in use for your favorite activity, and improve them. tell me if you don't see improvement.
Tuesday, March 2, 2010
other benefits of working out.
You know those days where you're really stressed out?, tired aggravated from work and don’t really want to go to work out? Well believe it or not, those are the days that the workout will do the most for you.
Daniel M. Landers,ARIZONA STATE UNIVERSITY wrote an article, that highlights the mental health benefits provided by physical exercise. He states that many mental disorders, can be helped by engaging in physical activity. for more read here. http://www.fitness.gov/mentalhealth.htm The Mayo Clinic also agrees. http://www.mayoclinic.com/health/depression-and-exercise/MH00043 In their piece they explain how exercise helps prevent and improve a number of health problems. C B Taylor, J F Sallis, and R Needle write in their article, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1424736/ "The strongest evidence suggests that physical activity and exercise probably alleviate some symptoms associated with mild to moderate depression."
So what are we saying. Mental health can be improved by physical activity. From my personal experience when I am working out, my mood goes through the roof. I feel euphoric. Why? well long ago I asked that same question. What I found out was, Endorphins, are released during stress and pain. they react in the body with Opiate receptors. They act like akin to drugs like morphine and codeine. The cool thing is medical science says, they wont lead to addiction. I have to question that being addicted to the euphoric feeling they produce. Another benefit is when the high levels endorphins are released, pain sensors are decreased and fewer negative effects of stress. cool huh? I've found that when I lift either heavy, or at a rapid pace, the Endorphins kick in. Once they kick in, my workout increases and at times can get very intense. The first thing I noticed when I actually noticed that it happened was the strength goes through the roof! I typically can lift on average 10 pounds heavier than I could before. It becomes a cycle, heavier workout = more endorphins= heavier workout. You can substitute heavier for more intense.. for those who are weight reduction or toning. Here’s an example I asked my friend, who I helped set up a workout , what goes through her head during and after she works out.
I asked her what are you thinking when you first started working out.
I mostly think about warmer weather, golfing with you and winning lots of prizes in tournaments.
now my friend is a golfer, a very good golfer, because she has very good visualization techniques and focus. Then I asked her what do you feel after?
After my workout my mind is clear, my thoughts are focused. My mind is not going a mile a minute thinking about 100 things all at once.
I asked her what do feel or think at the end of the workout.
It’s almost like a weight is lifted from me and I feel lighter. Does that make sense?
When I first started working out and especially during the weight training I probably wanted to hit you.. LOL
She is increasing her core strength and her limb strength, while cutting out excess body fat that is getting in her way. She doesn’t realize it yet, but she’s about to have her best year of golfing yet. She’s only been golfing a couple of years, and she breaks a hundred on a regular basis, and her scores get better every time out. She regularly beats others who are longer time golfers.
Now this is pretty cool in itself. However, its gets even better, I read how mental imaging of your goal, can help you achieve your goal. This is a technique that Anthony Robbins, teaches in his book Awaken the Giant within(http://www.amazon.com/Awaken-Giant-Within-Immediate-Emotional/dp/0671791540/ref=sr_1_1?ie=UTF8&s=books&qid=1267554798&sr=1-1) Tony says see the goal, you want to achieve, step into it, feel it, smell it. Visualize the work that is required for that goal, and follow them for each step until you reach the goal. I can tell you that my success in going from an overweight couch potato into what I am today came from this very technique. I employ visualization techniques in all phases of my workout. Before I life the bar off the bench I see myself doing the number of reps, I want and always correctly and crisply. I see the results of the exercise, be it to shrink or grow a muscle. I concentrate on that muscle during the exercise. In Tony Robbins book he will tell you that not only does this work, its done by pretty much every great athlete. Do a search on the web and you'll find some great information. Here is why it works.
Seeing it, sets up patterns or memory reflexes that prepare you to DO IT. By seeing it and seeing each step required to do the movement you're training yourself to do that movement. A perfect example is close your eyes, visualize and imagine how to shoot a jumper, imagine each muscle that must move. Go into great detail. visualize the ball rolling from your fingers in slow motion and into the net. You've just learned Michael Jordan’s secret to making the shots he did. Michael has been quoted a million times, I always see it going in. I'm shocked when it doesn’t. Read that last line again. Im shocked when it doesn’t. Be shocked when it doesn’t work. Remind yourself it always works, Your subconscious will try to fool you. Fight back. I have a friend who's a great golfer, when ever he wants to be. ... I say that because when he is on his game, He sees the ball leave his club, and take the exact path he wants, and land right where he wants, and then he steps up to the ball, and swings the exact same way, his head moves the exact same way, and more often than not, the ball goes the exact same way he imagined. He puts in a lot of work on the practice tees using that exact same swing. Now, if my friend increased his strength, and was in better core shape, He’d be imagining the ball going even farther. He’s held back by the physical limitations he put on himself. I have a friend/ mentor who was fantastic with a pistol in his hand regarding target practice. He never shot less than 99% since I knew him. He used to say he sees every shot hit the target before it does. He’s developed those shooting muscles over the years of visualization and practice.
To make this work for you, pick your goal, lets say get toned. With each repetition see the muscles you are working, melting away to pure muscle. For instance, you want those flappers under your arms, gone? with each kick back hold that weight at the stress point of the movement and visualize the fat, melting off, onto the floor with your sweat. You'll work out harder to make it happen, your movement will be crisp and snappy, and doing the exercise correctly with a PMA. ( Positive Mental Attitude ) will make it happen. I know because it’s the exact formula I used to completely change my body.
See it, Feel it, Do it , Achieve it
See you again soon.
Daniel M. Landers,ARIZONA STATE UNIVERSITY wrote an article, that highlights the mental health benefits provided by physical exercise. He states that many mental disorders, can be helped by engaging in physical activity. for more read here. http://www.fitness.gov/mentalhealth.htm The Mayo Clinic also agrees. http://www.mayoclinic.com/health/depression-and-exercise/MH00043 In their piece they explain how exercise helps prevent and improve a number of health problems. C B Taylor, J F Sallis, and R Needle write in their article, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1424736/ "The strongest evidence suggests that physical activity and exercise probably alleviate some symptoms associated with mild to moderate depression."
So what are we saying. Mental health can be improved by physical activity. From my personal experience when I am working out, my mood goes through the roof. I feel euphoric. Why? well long ago I asked that same question. What I found out was, Endorphins, are released during stress and pain. they react in the body with Opiate receptors. They act like akin to drugs like morphine and codeine. The cool thing is medical science says, they wont lead to addiction. I have to question that being addicted to the euphoric feeling they produce. Another benefit is when the high levels endorphins are released, pain sensors are decreased and fewer negative effects of stress. cool huh? I've found that when I lift either heavy, or at a rapid pace, the Endorphins kick in. Once they kick in, my workout increases and at times can get very intense. The first thing I noticed when I actually noticed that it happened was the strength goes through the roof! I typically can lift on average 10 pounds heavier than I could before. It becomes a cycle, heavier workout = more endorphins= heavier workout. You can substitute heavier for more intense.. for those who are weight reduction or toning. Here’s an example I asked my friend, who I helped set up a workout , what goes through her head during and after she works out.
I asked her what are you thinking when you first started working out.
I mostly think about warmer weather, golfing with you and winning lots of prizes in tournaments.
now my friend is a golfer, a very good golfer, because she has very good visualization techniques and focus. Then I asked her what do you feel after?
After my workout my mind is clear, my thoughts are focused. My mind is not going a mile a minute thinking about 100 things all at once.
I asked her what do feel or think at the end of the workout.
It’s almost like a weight is lifted from me and I feel lighter. Does that make sense?
When I first started working out and especially during the weight training I probably wanted to hit you.. LOL
She is increasing her core strength and her limb strength, while cutting out excess body fat that is getting in her way. She doesn’t realize it yet, but she’s about to have her best year of golfing yet. She’s only been golfing a couple of years, and she breaks a hundred on a regular basis, and her scores get better every time out. She regularly beats others who are longer time golfers.
Now this is pretty cool in itself. However, its gets even better, I read how mental imaging of your goal, can help you achieve your goal. This is a technique that Anthony Robbins, teaches in his book Awaken the Giant within(http://www.amazon.com/Awaken-Giant-Within-Immediate-Emotional/dp/0671791540/ref=sr_1_1?ie=UTF8&s=books&qid=1267554798&sr=1-1) Tony says see the goal, you want to achieve, step into it, feel it, smell it. Visualize the work that is required for that goal, and follow them for each step until you reach the goal. I can tell you that my success in going from an overweight couch potato into what I am today came from this very technique. I employ visualization techniques in all phases of my workout. Before I life the bar off the bench I see myself doing the number of reps, I want and always correctly and crisply. I see the results of the exercise, be it to shrink or grow a muscle. I concentrate on that muscle during the exercise. In Tony Robbins book he will tell you that not only does this work, its done by pretty much every great athlete. Do a search on the web and you'll find some great information. Here is why it works.
Seeing it, sets up patterns or memory reflexes that prepare you to DO IT. By seeing it and seeing each step required to do the movement you're training yourself to do that movement. A perfect example is close your eyes, visualize and imagine how to shoot a jumper, imagine each muscle that must move. Go into great detail. visualize the ball rolling from your fingers in slow motion and into the net. You've just learned Michael Jordan’s secret to making the shots he did. Michael has been quoted a million times, I always see it going in. I'm shocked when it doesn’t. Read that last line again. Im shocked when it doesn’t. Be shocked when it doesn’t work. Remind yourself it always works, Your subconscious will try to fool you. Fight back. I have a friend who's a great golfer, when ever he wants to be. ... I say that because when he is on his game, He sees the ball leave his club, and take the exact path he wants, and land right where he wants, and then he steps up to the ball, and swings the exact same way, his head moves the exact same way, and more often than not, the ball goes the exact same way he imagined. He puts in a lot of work on the practice tees using that exact same swing. Now, if my friend increased his strength, and was in better core shape, He’d be imagining the ball going even farther. He’s held back by the physical limitations he put on himself. I have a friend/ mentor who was fantastic with a pistol in his hand regarding target practice. He never shot less than 99% since I knew him. He used to say he sees every shot hit the target before it does. He’s developed those shooting muscles over the years of visualization and practice.
To make this work for you, pick your goal, lets say get toned. With each repetition see the muscles you are working, melting away to pure muscle. For instance, you want those flappers under your arms, gone? with each kick back hold that weight at the stress point of the movement and visualize the fat, melting off, onto the floor with your sweat. You'll work out harder to make it happen, your movement will be crisp and snappy, and doing the exercise correctly with a PMA. ( Positive Mental Attitude ) will make it happen. I know because it’s the exact formula I used to completely change my body.
See it, Feel it, Do it , Achieve it
See you again soon.
Sunday, February 28, 2010
Whats your workout doing for you?
When I work out, I have a couple of goals in mind. One of course is to build strength, which is a three pronged attack. The first goal of progressive resistance is to build strength and balance. The second should always be cardiovascular training. The third should be flexibility. Now if you're like me, when you first heard this you first question is why do I need flexibility, or balance and why do I need balance?
Well strength without flexibility is nothing. If you can’t stretch and extend your strength isn’t usable. Your workout should incorporate stretching. In order to build or tone your muscles you need to stretch them. All workouts should start with a stretching of the muscles you intend to work out, however they should also be stretched during the workout. This allows for more growth of those muscles.
In order to use strength, you need to have balance. A wrestler can be strong as an ox, but without balance, he would be as clumsy as one. An effective athlete will have the combination of both. After watching the Olympics these past couple of weeks, I’ve been reminded that best athlete is not necessarily the strongest, and not always the fastest, not always the smartest. However if you possess a good balance of all three, you're going to find that you’re going to have a fair level of success in your athletic endeavors.
Cardiovascular health is most possible the most important prong. If you have strength, without conditioning you may look in shape, but you aren’t. Again the strength isn’t usable. Your workout should always include improving your cardiovascular system and respiratory system. This can be done to a small degree during your workout, it’s also important to include a good portion of cardiovascular work either before or after your workout. The time that is best for cardio, depends on the goal you have for your workout.
So in your next workout, check yourself and make sure you're attacking them from all three fronts. Next we'll dicuss what your other goals of your workout should be. I think you'll be surprized.
Well strength without flexibility is nothing. If you can’t stretch and extend your strength isn’t usable. Your workout should incorporate stretching. In order to build or tone your muscles you need to stretch them. All workouts should start with a stretching of the muscles you intend to work out, however they should also be stretched during the workout. This allows for more growth of those muscles.
In order to use strength, you need to have balance. A wrestler can be strong as an ox, but without balance, he would be as clumsy as one. An effective athlete will have the combination of both. After watching the Olympics these past couple of weeks, I’ve been reminded that best athlete is not necessarily the strongest, and not always the fastest, not always the smartest. However if you possess a good balance of all three, you're going to find that you’re going to have a fair level of success in your athletic endeavors.
Cardiovascular health is most possible the most important prong. If you have strength, without conditioning you may look in shape, but you aren’t. Again the strength isn’t usable. Your workout should always include improving your cardiovascular system and respiratory system. This can be done to a small degree during your workout, it’s also important to include a good portion of cardiovascular work either before or after your workout. The time that is best for cardio, depends on the goal you have for your workout.
So in your next workout, check yourself and make sure you're attacking them from all three fronts. Next we'll dicuss what your other goals of your workout should be. I think you'll be surprized.
Thursday, February 25, 2010
I did my chest and tricep workout last night. I started off with dumbell presses with palms inward. Ive gone up ten pounds on this exercise in a month. I used the smith machine to do my flat bench, and personal prefence but I like to have my legs up at a 90 degree angle to keep from bridging. I always throw in my flys on the pec deck, and that went up in wight too. Lastly I do half presses with lighter wieght, to get a pump in the chest.
Then I move on to triceps, I started with behind the head tricep extenstions on the machine. I dont use dumbells for this cause when the tri's get exhausted, they collapse and I dont like getting hit in the head with the heavy wieghts. I go to high pulley machine next and do tricep extenstions, with a bar, then with a rope to work all the way into the elbow. I finish up with kickbacks, and then do my cardio.
Hoo Haaaaaaaaaaaaa
see you all sooon
Then I move on to triceps, I started with behind the head tricep extenstions on the machine. I dont use dumbells for this cause when the tri's get exhausted, they collapse and I dont like getting hit in the head with the heavy wieghts. I go to high pulley machine next and do tricep extenstions, with a bar, then with a rope to work all the way into the elbow. I finish up with kickbacks, and then do my cardio.
Hoo Haaaaaaaaaaaaa
see you all sooon
Tuesday, February 23, 2010
So hers my workout..
A lot of people somehow got locked in on doing chest and triceps on Monday. Its for this reason, and cause I hate waiting, that I start my day one or Monday off with back and biceps. The back will take a lot of work, so you can overload it. the biceps will take a good amount of work, but at some point they reach exhaustion and become noodles, so pace yourself.
I use this workout for Back and Biceps. It has been pretty good to me. I start off with cable pulldowns to the front, with a weight heavy enough to encourage growth, yet light enough to allow me to do the exercise properly. For me, I lower the bar to right in front of the top of my chest, Holding it here for a second puts a little extra zing into the muscle before returning in a controlled manner to arms fully extended over head. Currently Im doing 100 pounds for three sets of eight.
Next I want to do an exercise that stretches the lateral muscle and strengthens them as well. I like to do a bent over row on a rowing gig. I use a fairly wide grip and pulling somewhat slowly into the chest. I do this with 90 pounds three sets for 8.
Next is one arm bent over row, I perform these with 70 pound dumbbells, making sure the elbow rises straight above the back itself. three sets of 8.
Next is low pulley row, with 110 pounds. the focus here is to keep the back straight on completion. Knees slightly bent, to avoid putting stress on the joints.
Finishing up the back, more pulldowns, close grip this time. and since Im using a close grip, I can lean back and isolate the lateral muscles on this one. go as heavy as you can and still perform the exercise correctly. I do three sets with 100, for eight sets, then do a extra set at 70 of 20 just to pump it up a bump.
Now I move on to my arms. I like to start off with a fairly heavy preacher curl, three sets, then off to seated hammer curls, heavy and three sets of eight. Next I will work up a curl bar, for a total weight of 75. I do three sets of eight. next is a super set. I dont do these often, but his is one I enjoy. I do seven ups, ( a three part exercise consisting of seven lifts, from resting full arms extended to waist high, then seven lifts from waist height to shoulder height, and finally seven lifts from full rest to shoulder height.) and then between sets I use a low cable, set at its lowest position, and do curls with a low weight. This really pumps the bicep. Some days I feel like it is going to explode. I finish up with three sets of preacher curls, taking an extra beat during the exercise. going a little slower works the arm a little more intense.
I also do ab work on each days workout. I currently do 120 over the course of three sets. I do 10 with my legs bent at a 90 degree angle, then 10 with them slightly less bent, 10 with them straight up, and then ten bent below 90, I do three sets of this.
I finish up with my cardio. I used to do 30 minutes of cardio at a average or slower rate. Yesterday, I pushed harder, almost double for 15 minutes. The calorie level was about the same, and the sweat on my shirt seemed to indicate the 15 minutes of intense training, was just as good as 30 minutes, starting slow and working up to fast.
Ok hit the showers, and we'll discuss my second day workout next, Chest and triceps.
I use this workout for Back and Biceps. It has been pretty good to me. I start off with cable pulldowns to the front, with a weight heavy enough to encourage growth, yet light enough to allow me to do the exercise properly. For me, I lower the bar to right in front of the top of my chest, Holding it here for a second puts a little extra zing into the muscle before returning in a controlled manner to arms fully extended over head. Currently Im doing 100 pounds for three sets of eight.
Next I want to do an exercise that stretches the lateral muscle and strengthens them as well. I like to do a bent over row on a rowing gig. I use a fairly wide grip and pulling somewhat slowly into the chest. I do this with 90 pounds three sets for 8.
Next is one arm bent over row, I perform these with 70 pound dumbbells, making sure the elbow rises straight above the back itself. three sets of 8.
Next is low pulley row, with 110 pounds. the focus here is to keep the back straight on completion. Knees slightly bent, to avoid putting stress on the joints.
Finishing up the back, more pulldowns, close grip this time. and since Im using a close grip, I can lean back and isolate the lateral muscles on this one. go as heavy as you can and still perform the exercise correctly. I do three sets with 100, for eight sets, then do a extra set at 70 of 20 just to pump it up a bump.
Now I move on to my arms. I like to start off with a fairly heavy preacher curl, three sets, then off to seated hammer curls, heavy and three sets of eight. Next I will work up a curl bar, for a total weight of 75. I do three sets of eight. next is a super set. I dont do these often, but his is one I enjoy. I do seven ups, ( a three part exercise consisting of seven lifts, from resting full arms extended to waist high, then seven lifts from waist height to shoulder height, and finally seven lifts from full rest to shoulder height.) and then between sets I use a low cable, set at its lowest position, and do curls with a low weight. This really pumps the bicep. Some days I feel like it is going to explode. I finish up with three sets of preacher curls, taking an extra beat during the exercise. going a little slower works the arm a little more intense.
I also do ab work on each days workout. I currently do 120 over the course of three sets. I do 10 with my legs bent at a 90 degree angle, then 10 with them slightly less bent, 10 with them straight up, and then ten bent below 90, I do three sets of this.
I finish up with my cardio. I used to do 30 minutes of cardio at a average or slower rate. Yesterday, I pushed harder, almost double for 15 minutes. The calorie level was about the same, and the sweat on my shirt seemed to indicate the 15 minutes of intense training, was just as good as 30 minutes, starting slow and working up to fast.
Ok hit the showers, and we'll discuss my second day workout next, Chest and triceps.
Tuesday, February 16, 2010
So you're the new kid....
Hopefully you took my advice and you're scheduling your workouts like appointments. After a week or two, it becomes a habit, you'll know your routine, and you'll work hard to not ever miss them.
So here you are first day.. you walk in, and wow, look at everyone they are so much different than you huh? Nawwwww they all came in here,or some wheres as starters beginners or firsters ( that's what we call you who start the gym as a new year ). so relax, take a better look around. There are people of all shapes and sizes in the gym, and a variety of reasons why they are there. Here's a few tips to help you survive in the gym.
You're allowed to ask questions. really, its ok. If your unsure of something, track down a employee, or trainer. If you can't find one, grab someone who's working out near by. As a rule people in the gym are pretty friendly.
Go slow.. I tell everyone I set up a program for or train to take it easy, You don't want to try to ride the bull the full 8 seconds out of the shoot the first time.
Don't worry about piling on a ton of weight, its form not weight that counts. Doing a exercise with low weight correctly and safely is better than lifting a ton wrong. really pay attention to form.
Breathe... Breathe in when there is low Resistance, and out when there is. Example doing a curl, starting at the bottom, breathe in, then release as you raise your arms upward. Never hold your breath while working out. Its really BAD. It can cause a hiatal hernia.
Drink, and then drink some more. If your thirsty, take a sip of water. Notice I said water, and not a brand energy drink. Read your labels, a lot of those drinks contain sugar. a lot of sugar. long story short, that turns into fat. Stick with water at first, if your really sweating profusely, you might ...might need electrolytes, but most of the time, your body just needs water.
Take rest when appropriate and work when you're ready. Get your workout in and you'll feel so much better. Ok ready?... lets warm up...
So here you are first day.. you walk in, and wow, look at everyone they are so much different than you huh? Nawwwww they all came in here,or some wheres as starters beginners or firsters ( that's what we call you who start the gym as a new year ). so relax, take a better look around. There are people of all shapes and sizes in the gym, and a variety of reasons why they are there. Here's a few tips to help you survive in the gym.
You're allowed to ask questions. really, its ok. If your unsure of something, track down a employee, or trainer. If you can't find one, grab someone who's working out near by. As a rule people in the gym are pretty friendly.
Go slow.. I tell everyone I set up a program for or train to take it easy, You don't want to try to ride the bull the full 8 seconds out of the shoot the first time.
Don't worry about piling on a ton of weight, its form not weight that counts. Doing a exercise with low weight correctly and safely is better than lifting a ton wrong. really pay attention to form.
Breathe... Breathe in when there is low Resistance, and out when there is. Example doing a curl, starting at the bottom, breathe in, then release as you raise your arms upward. Never hold your breath while working out. Its really BAD. It can cause a hiatal hernia.
Drink, and then drink some more. If your thirsty, take a sip of water. Notice I said water, and not a brand energy drink. Read your labels, a lot of those drinks contain sugar. a lot of sugar. long story short, that turns into fat. Stick with water at first, if your really sweating profusely, you might ...might need electrolytes, but most of the time, your body just needs water.
Take rest when appropriate and work when you're ready. Get your workout in and you'll feel so much better. Ok ready?... lets warm up...
Monday, February 15, 2010
Packing that gym bag....
Fashion, believe it not shouldn’t be the first priority in the gym. Functionality, comfort and safety should always take preference. Not to say that fashionable gear isn’t available and not all are over priced. So lets pack your bag, for the gym… The first thing I always pack is a bottle of water. At least one 16oz bottle.
Let’s start with shoes. . Different activities may require different footwear. There is no one shoe that will cover all. I wish I could tell you what shoes would be best for you, but since everyone is different, alas so are the shoes, and no one shoe model will ever fit all. The best I can offer is advice. So follow some simple rules and you’ll be fine. First and most important, Don’t shop by price. If you find a great shoe at a great price, fantastic, but don’t settle for a off brand mediocre shoe that isn’t comfortable just because it appears to be a great price. My elders used to say all the time, don’t skimp on your shoes or your mattress. One you’re on all day, the other you’re on all night. Another reason to pick good shoes is poor fitting shoes can cause severe foot problems. Some of the more serious issues are Plantar Fasciitis, Bunions, corns and Calluses, hammertoes and claw toes, and something called Morton's Neuroma Metatarsalgia. None of these sound fun.
Take a good look at the activity you’ll be doing the most of. If you’re going to so aerobics, via a treadmill or running track, then you’ll want comfortable running shoes. If you’re workout is going to be more lifting than cardio, then Id look for cross training or training shoes. Make sure the soles are flat enough to provide adequate support and stability. If you plan on doing a lot of classes, then check with the instructor(s) ask them what kind of shoes they’d recommend. Most likely they will recommend a type, not a brand.
Socks at least two pair. Shoes are not made to be worn without socks. Doing so will curtail the life of the shoe. Not to mention as your foot sweats, it will slide and slip in the shoe, which is a quick recipe for blisters. Again the key here is comfort, and functionality. I prefer white because my feet really sweat, and I don’t like having them dyed by colored socks. I like ankle high or footie’s, as we used to call them. Depending on what I am doing that day. I find days where I am on my feet more; I like the footie’s.
Sweat pants or shorts. I like sweats. I don’t feel comfortable in shorts working out. Never have. It’s just a personal preference. I like cotton, soft and seamless. If you like shorts, be careful that the shorts aren’t tight around the thighs, and or waist. Check for seams that maybe rubbing on your skin. They should be loose and comfortable. But not so baggy that they could get caught on equipment or make you trip. You’ll find a variety of styles; closures snap buttons or the reliable tie at the waist ones. Colors are out there, in a literal rainbow of colors. You can obtain them in team’s logos and colors, locations, schools, and TV shows. You should have a different one for each day you intend on working out. You could wash the same one after you use it, each time, but that’s a lot of laundry…
Shirts, and or sweatshirts.
Again there are a million to choose from, the key is comfort. I’ve seen probably everything. I’ve seen women who enjoy just wearing a sports bra, covered with a halter or tank top, and I’ve seen others who like to wear a long sleeve tee shirt covered up with a sweatshirt.
I like to wear a ball cap when I work out, some do, and some don’t. I also like to listen to my IPOD as I workout. Somehow running on the treadmill doesn’t feel so bad when listening to Jackson Browne sing running on empty. If you mind calluses on your hands, wear gloves, or if your gym allows it gymnastic chalk. Or if you don’t mind then bring a moisturizer to soften the hands afterwards.
Lastly bring a towel, unless your gym provides them, and your shower goodies, soap, shampoo, etc, a pair of shower shoes and a lock for your locker, and your bag is complete.
Now for some stuff not to bring, and a work of caution..
Don’t overdress, unless you will remove items as you get heated. So don’t bring three sweatshirts to wear, or those damn plastic suits. The use of these while exercising can lead to Severe dehydration. Wearing plastic\rubber suits are dangerous! Although they were used in high school, by the football and wrestlers in my school, they have since been outlawed by the governing body of High School athletics. They cause over sweating and while you’ll lose weight at first, its going to be short lived, and could cause serious complications or death.. Working out when dehydrated can lead to heat exhaustion, heat stroke, brain damage and even death!! If you have one from your old days on the wrestling team, toss it in the garbage now. If you don’t have one, don’t buy one. It’s a waste of your money.
Don’t bring your medicine cabinet. I don’t believe in miracle cures, they don’t work. There’s no pill to make you lose so much weight so fast or it’d be all over the place and everyone would be taking it. There’s no pill without side effects, to make you bigger. Notice I said without side effects. We’ll discuss steroids at another time.
Ok looks like your all set. Next let’s discuss what you can expect on workout day and what to expect the day after.
Let’s start with shoes. . Different activities may require different footwear. There is no one shoe that will cover all. I wish I could tell you what shoes would be best for you, but since everyone is different, alas so are the shoes, and no one shoe model will ever fit all. The best I can offer is advice. So follow some simple rules and you’ll be fine. First and most important, Don’t shop by price. If you find a great shoe at a great price, fantastic, but don’t settle for a off brand mediocre shoe that isn’t comfortable just because it appears to be a great price. My elders used to say all the time, don’t skimp on your shoes or your mattress. One you’re on all day, the other you’re on all night. Another reason to pick good shoes is poor fitting shoes can cause severe foot problems. Some of the more serious issues are Plantar Fasciitis, Bunions, corns and Calluses, hammertoes and claw toes, and something called Morton's Neuroma Metatarsalgia. None of these sound fun.
Take a good look at the activity you’ll be doing the most of. If you’re going to so aerobics, via a treadmill or running track, then you’ll want comfortable running shoes. If you’re workout is going to be more lifting than cardio, then Id look for cross training or training shoes. Make sure the soles are flat enough to provide adequate support and stability. If you plan on doing a lot of classes, then check with the instructor(s) ask them what kind of shoes they’d recommend. Most likely they will recommend a type, not a brand.
Socks at least two pair. Shoes are not made to be worn without socks. Doing so will curtail the life of the shoe. Not to mention as your foot sweats, it will slide and slip in the shoe, which is a quick recipe for blisters. Again the key here is comfort, and functionality. I prefer white because my feet really sweat, and I don’t like having them dyed by colored socks. I like ankle high or footie’s, as we used to call them. Depending on what I am doing that day. I find days where I am on my feet more; I like the footie’s.
Sweat pants or shorts. I like sweats. I don’t feel comfortable in shorts working out. Never have. It’s just a personal preference. I like cotton, soft and seamless. If you like shorts, be careful that the shorts aren’t tight around the thighs, and or waist. Check for seams that maybe rubbing on your skin. They should be loose and comfortable. But not so baggy that they could get caught on equipment or make you trip. You’ll find a variety of styles; closures snap buttons or the reliable tie at the waist ones. Colors are out there, in a literal rainbow of colors. You can obtain them in team’s logos and colors, locations, schools, and TV shows. You should have a different one for each day you intend on working out. You could wash the same one after you use it, each time, but that’s a lot of laundry…
Shirts, and or sweatshirts.
Again there are a million to choose from, the key is comfort. I’ve seen probably everything. I’ve seen women who enjoy just wearing a sports bra, covered with a halter or tank top, and I’ve seen others who like to wear a long sleeve tee shirt covered up with a sweatshirt.
I like to wear a ball cap when I work out, some do, and some don’t. I also like to listen to my IPOD as I workout. Somehow running on the treadmill doesn’t feel so bad when listening to Jackson Browne sing running on empty. If you mind calluses on your hands, wear gloves, or if your gym allows it gymnastic chalk. Or if you don’t mind then bring a moisturizer to soften the hands afterwards.
Lastly bring a towel, unless your gym provides them, and your shower goodies, soap, shampoo, etc, a pair of shower shoes and a lock for your locker, and your bag is complete.
Now for some stuff not to bring, and a work of caution..
Don’t overdress, unless you will remove items as you get heated. So don’t bring three sweatshirts to wear, or those damn plastic suits. The use of these while exercising can lead to Severe dehydration. Wearing plastic\rubber suits are dangerous! Although they were used in high school, by the football and wrestlers in my school, they have since been outlawed by the governing body of High School athletics. They cause over sweating and while you’ll lose weight at first, its going to be short lived, and could cause serious complications or death.. Working out when dehydrated can lead to heat exhaustion, heat stroke, brain damage and even death!! If you have one from your old days on the wrestling team, toss it in the garbage now. If you don’t have one, don’t buy one. It’s a waste of your money.
Don’t bring your medicine cabinet. I don’t believe in miracle cures, they don’t work. There’s no pill to make you lose so much weight so fast or it’d be all over the place and everyone would be taking it. There’s no pill without side effects, to make you bigger. Notice I said without side effects. We’ll discuss steroids at another time.
Ok looks like your all set. Next let’s discuss what you can expect on workout day and what to expect the day after.
Thursday, February 11, 2010
What is exercise...
Wiki says, Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health. It is performed for many various reasons. These include strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance and for enjoyment. Frequent and regular physical exercise boosts the immune system, and helps prevent the "diseases of affluence" such as heart disease, cardiovascular disease, Type 2 diabetes and obesity It also improves mental health, helps prevent depression, helps to promote or maintain positive self-esteem, and can even augment an individual's sex appeal or body image
Webster.com defines it as ...
1 a : the act of bringing into play or realizing in action : use b : the discharge of an official function or professional occupation c : the act or an instance of carrying out the terms of an agreement (as an option) —often used attributively
2 a : regular or repeated use of a faculty or bodily organ b : bodily exertion for the sake of developing and maintaining physical fitness
3strong : something performed or practiced in order to develop, improve, or display a specific capability or skill >
So basically any activity can be exercise if done to a level that improves your overall health, but to me exercise is also an activity that you enjoy doing and thus aren't to adverse to doing it. We ran everywhere in the army, all the time, 24-7. That's serious physical activity. Since we all didn't really enjoy it, although some did, and thrived on it, I wouldn't call it exercise. When we were kids and there was no playstation3 or Wii, and we played baseball, basketball or football, jumped rope all day, or played tag, that's exercise! so while there are three main types of exercise... Aerobic exercise is one that works and improves the oxygen consumption in the body. These are normally activities that are going to require a exertion of near maximum effort for a extended period of time. To be done properly, you need a warm up, then the workout and then a cool down period. This allows the heart rate to reach optimal levels through out the workout. Some basic aerobic exercises would be biking, swimming, running (jogging) dancing..
The next type of exercise is anaerobic, as you might expect, its exactly what aerobic exercise is not. Its intense activity, for a short period of time, It puts demands on the body for more oxygen than it brings into the body. It requires energy stored in the muscles also known as ATP(Adenosine-5'-triphosphate ). some classic types of this exercise are Weight Lifting, sprints, and interval training. Isometrics also falls into this category this is when one body part is used to provide Resistance to another as in Pilate's.
Lastly and most certainly most important is stretching. Stretching increase flexibility, which increases range of motion, Increasing range of motion, gives you a broader range for doing Anaerobic exercise. If you re going to be sprinting and you don't warm up, your performance is going to be much less than desirable compared to the sprinter who stretches and warms up. Stretching is also a key way to avoid injuries. By stretching your warming up the muscles slightly but enough to stimulate them avoiding cold start injuries, such as pulls, or muscle cramps. Some classic stretching exercise programs would be Tai-Chi or Yoga.
The idea exercise routine will incorporate all three of these types of exercise in a mix that will help you reach the goals you've set for yourself.
The trick is to pick a routine that fits your personality. Someone who shuns away from physical contact may not want to take up wrestling in order to get fit. Someone who doesnt like to be alone shouldnt start self training for a marthon.
Heres a quiz I found on Prevention.com. Click here. The quiz nailed my prefences down pretty quick.
Once we figure out what we want... and will actually do, we can start looking for a place to start our journey. Next lets talk about what you should look for in a gym.
Exercise -http://en.wikipedia.org/wiki/Physical_exercise
http://websters.com
http://prevention.com
Webster.com defines it as ...
1 a : the act of bringing into play or realizing in action : use
2 a : regular or repeated use of a faculty or bodily organ b : bodily exertion for the sake of developing and maintaining physical fitness
3strong : something performed or practiced in order to develop, improve, or display a specific capability or skill
So basically any activity can be exercise if done to a level that improves your overall health, but to me exercise is also an activity that you enjoy doing and thus aren't to adverse to doing it. We ran everywhere in the army, all the time, 24-7. That's serious physical activity. Since we all didn't really enjoy it, although some did, and thrived on it, I wouldn't call it exercise. When we were kids and there was no playstation3 or Wii, and we played baseball, basketball or football, jumped rope all day, or played tag, that's exercise! so while there are three main types of exercise... Aerobic exercise is one that works and improves the oxygen consumption in the body. These are normally activities that are going to require a exertion of near maximum effort for a extended period of time. To be done properly, you need a warm up, then the workout and then a cool down period. This allows the heart rate to reach optimal levels through out the workout. Some basic aerobic exercises would be biking, swimming, running (jogging) dancing..
The next type of exercise is anaerobic, as you might expect, its exactly what aerobic exercise is not. Its intense activity, for a short period of time, It puts demands on the body for more oxygen than it brings into the body. It requires energy stored in the muscles also known as ATP(Adenosine-5'-triphosphate ). some classic types of this exercise are Weight Lifting, sprints, and interval training. Isometrics also falls into this category this is when one body part is used to provide Resistance to another as in Pilate's.
Lastly and most certainly most important is stretching. Stretching increase flexibility, which increases range of motion, Increasing range of motion, gives you a broader range for doing Anaerobic exercise. If you re going to be sprinting and you don't warm up, your performance is going to be much less than desirable compared to the sprinter who stretches and warms up. Stretching is also a key way to avoid injuries. By stretching your warming up the muscles slightly but enough to stimulate them avoiding cold start injuries, such as pulls, or muscle cramps. Some classic stretching exercise programs would be Tai-Chi or Yoga.
The idea exercise routine will incorporate all three of these types of exercise in a mix that will help you reach the goals you've set for yourself.
The trick is to pick a routine that fits your personality. Someone who shuns away from physical contact may not want to take up wrestling in order to get fit. Someone who doesnt like to be alone shouldnt start self training for a marthon.
Heres a quiz I found on Prevention.com. Click here. The quiz nailed my prefences down pretty quick.
Once we figure out what we want... and will actually do, we can start looking for a place to start our journey. Next lets talk about what you should look for in a gym.
Exercise -http://en.wikipedia.org/wiki/Physical_exercise
http://websters.com
http://prevention.com
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