Archive for March, 2010
There are still leaves to be swept, borders to clear and trees to prune. Laying the ground work for this year’s planting such as digging new beds and borders, re-laying turf, spreading and digging in manure and laying paving are all good jobs for this time of year.
Most of these tasks will make you break into a sweat and at this time of the year when we’re trying to catch up with our resolutions to loose a few pounds that’s no bad thing. Gardening can help supplement the gym and a bit of fresh air after a cold wet winter will do us all a bit of good.
In fact there’s even some good advice from fitness experts showing us that regular gardening can help reduce the risk of heart disease and suffering a stroke. It can reduce high blood pressure, keep muscles, joints and heart in good working order and reduce the risk of both osteoporosis and diabetes in middle age. Did you know that for an average person 30 minutes of digging can burn off about 250 calories and even light weeding can melt off 140. But for me the real benefit of gardening is probably just that when you’re out there digging a border all the stress of the working week just melts away.
But there’s another side to working in the garden that we need to remember if these positive benefits are going to work on us and that’s gardening in the right way. Why? Well don’t get too carried away with your enthusiasm, you need to garden safely as well! In 2003 lawn mowers were responsible for 7133 accidents which is a fair indicator that not everyone is doing the gardening in a sensible way. So what can we do to make sure that we do reap the benefits from digging and weeding?
- Warm up first – and you can do this quite easily. Take a walk around the garden, gently stretch muscles especially in the back and arms and start with some light work such as pruning to get started. And at the end of the day do the same again, warm down and stretch muscles especially those that feel overworked.
- Don’t try to last a whole day in the garden without food, eat little and often to keep your energy going.
- Take regular breaks and make sure you drink regularly – water to keep you hydrated is essential but you can also reward yourself with a cuppa and a Belgium bun!
- Use tools that are the right size for you. You’ll be amazed how much easier it is to plant with a smaller spade even if you are 6 foot tall.
- Needless to say you’ll have some lifting and digging to do so make sure you lift safely. Always bend your knees and not your back.
- Dress appropriately – wear gloves to protect hands, use sunscreen if you’re lucky to get a hot sunny day and protect your feet (the lawnmower remember?).
- Make sure tools are in good working order. Get frayed cable replaced professionally, keep petrol cans safe and out of reach of small hands.
This might all seem a bit obvious but if the A&E statistics are anything to go by then I’m pretty sure that most of us are not too thoughtful when we head out into the garden. Just take it slowly, warm up to it and have a good hot bath to unwind at the end of a calorie busting day.
Garden designer Andrew Fisher Tomlin designs and constructs London gardens, UK and overseas projects. For a chat about your garden project call Andrew on 020 8542 0683
Andrew Fisher Tomlin
http://www.articlesbase.com/gardening-articles/garden-keep-fit-755799.html
It seems like the most talked about aspect of the 300 movie was the actor’s bodies. Every Spartan solider looked ripped with their chisled abs and strong chest and shoulders. So how exactly do you get a group of actors to look like one of the greatest armies in history and legend?
Well Mark Twight, an exercise expert and avid mountain climber developed what he calls the 300 workout. He trained the cast for 8-12 weeks, with the 300 workout being the final test. I’ve been giving this workout to clients once in a while (and myself) and it’s a definite “feel the next day” routine.
The 300 Workout
25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 “floor wipers” (a core and shoulders exercise at 135 pounds)
50 “clean and press” at 36 pounds (a weight-lifting exercise)
25 more pull-ups
For a total of 300 reps
Routine progress is suppose to be measured by the time it takes to complete the routine. Try to rest for as little time possible in between exercises. It may take multiple sets to get through an exercise and that’s perfectly fine. The fastest in Twight’s group was a speedy 18 minutes! Consider yourself in great shape if you can finish in 30-45.
This routine is not for beginners. However it can be modified to suit different fitness levels.
Variations for the 300 Workout
-Pull Ups can be performed assisted by using a stability ball or stepping stool under the pull up bar. Or by using an assisted pull up machine, like the Gravitron.
-Deadlift, floor wiper and clean and press weight amounts can be reduced.
-For deadlifts I prefer Romanian deadlifts for less work on the low back and more focus on the legs and glutes. 50 stiff legged deadlifts is a lot for anyone that does not regularly practice them.
-Push ups can be modified.
-Box jumps can be substituted for step ups if you don’t have a 2 foot box. You can also use an aerobic step or the first step on the staircase for less height.
This workout is great for anybody that loves a challenge and loves to sweat. Even though I don’t want to look like a Spartan warrior I love this workout because it forces me to be tough on myself. I am being timed and all!
This is SPARTA!”
HA-OOH! HA-OOH! HA-OOH!
vishal
http://www.articlesbase.com/wellness-articles/300-workout-variations-671752.html
Its official that “The Bench Press” is the most popular exercis of all time. It’s also a head turner, who doesn’t notice the guy benching 2 or 3 plates on each side. To lift those kind of weights, it all depends on the genetic structure you were given, your training experience and your strength levels. Yet here are some secrets to a big bench that wil help you lift so heavy your friends will wish they could be you.
· Push the bar in a straight line so it shortens the distance the weight has to travel resulting in less work and more weight.
· Lower the bar to your lower chest or lower ribs to put more tension on the chest.
· Push your feet into the floor, and make sure your knees are are bent at about 90 degrees. This allows you to lift your lower body slightly and shift the load from the weighted barbell onto your upper back and traps.
· Inhale when lowering and exhale when pushing
· Make sure to train your shoulders, back and triceps as they are the secondary muscles being used in the bench press movement
· Make sure your are taking in quality protein and carbohydrates and healthy fats to ensure your chest muscles are getting stronger and bigger
- It is very important that you are in a caloric surplus if you really want to increase your bench and get stronger so the extra calories can help build the muscle faster
- Training the chest from many angles will also help with a higher bench press so try to include incline and decline presses into your chest routine
If all or most of these tips are used in your next chest session you should have noticed that you were able to do an extra rep or two
Anthony Follacchio
http://www.articlesbase.com/muscle-building-articles/secrets-to-a-powerful-bench-748844.html
There has been an increasing number of enthusiasts and apprentices all around the world. Body building is popular with men as young as 15 up to those who are more than 50 years of age. More women are also becoming bodybuilders. Learning body building is quite easy. Doing it is the harder part.
There is no definite age to start body building, especially if you just intend to make a hobby out of it. Beginners can start by following the steps provided here so that they can be well on their way to become bodybuilder certified.
Before starting each bodybuilding session, always remember to focus on one part of your body at a time. Since you are just feeling your way with bodybuilding, it is important that you start slow and concentrate on a single body part per week. Don’t be too eager and over-train yourself. You might lose muscles instead of gaining it. Train your body part in the order of largest down to the smallest.
1. Crunches, 3 sets, 10-20 repetitions. This will work your upper abdominals section.
Lie flatly on an exercise mat with knees bent and feet together. Cup your hand behind your ears and without moving from the hips down, curl up toward your knees. Make sure you use your shoulder blades to lift, and not your back. Do it for 10 to 20 times, depending on how much you can do.
2. Incline press, 3 sets, 12-15 repetitions. This workout is for your upper chest, as well as the shoulders and the triceps.
To do it, lie on an incline press. Make sure your back is flat against the bench. Hold the barbell and lift it off the rack. This is the starting position. Lower the barbell until it touches your chest. Raise the barbell again to starting position.
3. Barbell Squat, 3 sets, 12- 15 repetitions. The primary muscles worked by this exercise are the quadriceps. The hamstrings and the buttocks are benefited as well.
Grasp a barbell palms down. Stand before a rack as high as your chest. Lift the barbell below your neck and across your shoulders. Straight your back and point your toes forward. Knees should be bent slightly. Squat down until your thighs are parallel to the ground. Then stand up again to the starting position.
4. Lying leg curl, 3 sets, 10-12 repetitions. With this exercise, your hamstrings are being worked out.
Lie facing down on a leg curl device. Knees should be below the bench. Your heels should also be placed behind the roller pads. With toes pointing down, extend your legs at the knees. Keep your hips flat on the bench. Bring up your heels toward the buttocks. Slowly go back to starting position.
5. Standing calf raise, 1 set, 12-15 repetitions. Your calves will be worked out with this routine.
With a dumbbell on the left hand hanging down on your side, stretch down to let your heel extend off. Keep your back straight. Put your face up and lock your legs. Get on your toes, rising up as high as you can get and hold for a second. Flex your calf muscle while doing it.
Do these routines from Monday to Friday. Assign Saturdays and Sundays as your work-out day offs. It is also possible to take Wednesdays off your workout schedule. That should still be fine. You can also add in a variety of different exercises so as not to make each day the same as the day preceding it. Variation is also important.
It is also important to do some type of cardiovascular workouts for about 10 to 15 minutes before proceeding to a more rigid set. You can run in place, use the treadmill, or jump on the rope to put your body in good condition before a scheduled workout.
Dieting is also important. Take in protein-rich food and cut on cholesterol and calories. Protein-rich foods are dairy products, meat, fish, tofu, and dried beans like peanuts. The general nutrition guidelines should also be followed.
Bodybuilding requires having a positive mindset to succeed. Beginners should have the right amount of commitment before going ahead with it. There is a lot of work to do. There are a lot of steps to undergo. It will be a long process but the results will all be worth it. Start today. Go on and build that body.
Steve Hudson
http://www.articlesbase.com/non-fiction-articles/a-beginners-guide-to-body-building-93728.html
anyone remember what they’re called?
I saw what you are talking about but it didnt last long.
http://www.teamstrap.com/
What is the weight of the carrier roller of the belt conveyor B650?
It is about 2.7 kg.
I have a few questions. I’ve never boxed or anything before but I want to learn. I’m not quite ready to box with people but I just want to begin with my own boxing bag and get the hang of things to see if I really want to do it. So, here are my questions.
1. What are the things that are absolutely necessary to begin boxing? Like, gloves, hand wraps, etc. And also, how heavy would the bag need to be? Keep in mind, I’m a 15, almost 16 year old girl. So nothing too heavy.
2. Can anyone tell me how heavy the bag in this set is? As far as I can tell, it doesn’t say.
http://www.kmart.com/shc/s/p_10151_10104_080W014280110001P?vName=Fitness+%26+Sports&cName=Boxing+%26+Mixed+Martial+Arts&sName=Punching+Bags+%26+Racks
Sorry for all of the questions.
Thanks. 
First of all, don’t even think of buying a bag from K-Mart and getting quality, especially a nEverlast bag. It looks to be about a 50 pound bag.
Second of all, the things you will need for just training are a good set of bag gloves, a good set of Mexican-style handwraps, a good heavy bag, a good speed bag, and a good double-end bag. But since you’re new and probably aren’t up for buying all that, stick to the bag gloves, handwraps, and heavy bag. That being said, I will give you a run-down on brands so you don’t buy crap instead of quality.
Crap: Everlast, Title, TKO, Lonsdale, Combat Sports, Century, Top Contender.
Quality: Ringside, Cleto Reyes, Grant (Professional series only), and Rival.
That’s it. If you’re in the market for a heavy bag, get a Ringside heavy bag. Ringside’s company and shipping sucks but their products are the greatest on the affordability scale.
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Duration : 1 min 1 sec
http://www.walkingshoereviews.com/ When most people think about the latest technology, walking shoes is not what first comes to mind. However, many companies have realized that there are new scientific studies as well as new materials available that will allow them to make walking easier on the human body and less likely to cause injury. Do you want to know where you can find such shoes? Then visit our site!
Duration : 1 min 2 sec
Jeron Werner And Duncan Thorton's Black Belt Ceremony
on 2/23/08
at The Huntsville School Of Karate
Duration : 18 min 47 sec