by 24fit | Mar 30, 2013 | Cardiovascular, Flexibility, Strength Training, Stretching
There are a hundred ways to exercises but we can lump exercise into three broad categories: strength training (weightlifting, core training), cardiovascular conditioning (running, cycling, aerobics), and flexibility training (yoga, stretching). Let’s look at the specific ways in which each promotes optimal health and function:
Flexibility Training
- Improves range of motion
- Reduces risk of injury
- Reduces post-workout soreness
- Improves posture
- Improves circulation to muscles
- Enhances neuro-muscular coordination
- Improves balance
Cardiovascular Conditioning
- Increases oxygen intake
- Increases the body’s oxygen use efficiency
- Increases cardiac output and efficiency
- Increases blood volume
- Improves stamina
- Improves lung health and capacity
- Reduces blood pressure and lowers resting heart rate
- Improves cholesterol ratio (HDL/LDL)
- Increases insulin sensitivity
- Improves circulation to active muscles
- Decreases symptoms of anxiety and depression
Strength Training
- Maintains strength and power
- Increases lean body mass
- Greater core strength prevents back problems
- Boosts metabolic rate by up to 15%, aiding in weight control
- Prevents osteoporosis
- Increases ligament tensile strength
- Increases tendon tensile strength
The 24 Fit Programme, developed by Robert Forster in conjunction with Herbalife , includes stretching exercises, metabolic workouts and strength training. Forster of Santa Monica is a physical therapist and is Founder and CEO of Phase IV Scientific Health and Performance Center in Santa Monica California specializing in rehabilitation and health and fitness programs for athletes and the general public.
One key to exercises is to find something that you can do on regular basis that dosent take too long i.e. 30 minutes, thats habit forming. With 24Fit alternate daily between cardio and strength training exercises, and include flexibility /stretching exercises with every workout.
Take the 24 Fit Challenge
Thanks to Dr. Louis Ignarro and Dr. Andrew Myers for this list. Health Is Wealth
by 24fit | Mar 1, 2013 | Strength Training
If you are trying to lose weight or just wanting to maintain your body weight as you age, increasing your metabolic rate (the amount of energy expended per day) is the key to sustainable weight loss. There are many ways to give your metabolism a boost – including exercising at the right intensity, eating right, and putting on more muscle.
This includes aerobic workouts to burn more calories in the short term, and weight training to build the muscles that will boost your metabolism in the long run.
Strength training with weights or other forms of resistance,(like bands) will increase muscle mass. Muscle is more metabolically active than fat; therefore the more lean body mass you have the higher your metabolism will be. Incorporating a sound weight training plan to your routine will significantly speed up the weight loss process. Since muscle burns more calories than fat — even while at rest — the more muscles you have, the higher your resting metabolic rate, which means the more calories your body will be burning just to sustain you
Every pound of muscle in our bodies burns 7-10 calories a day, while each pound of fat burns just 2 calories per day. While 30 minutes of aerobic exercise may burn more calories than 30 minutes of weight training. In the hours following the cessation of exercise, the weight training has a longer-lasting effect on boosting metabolism.
Having extra muscle also means you can eat more and gain less. Some women fear they’ll “bulk up” with weight training. But women don’t have the hormones necessary to develop those huge muscles, so you can feel good about doing weight training.
Your best bet for keeping metabolism revved: Build muscles, snack on low-calorie, high-protein foods, and keep moving!
by 24fit | Jan 15, 2013 | Strength Training
This week, I’m sharing three reasons for you to pick up some weights and make yourself stronger. Skinny is out and a strong looking physique is definitely the new sexy. You just have pick up a magazine to see that having some meat on your bones is a good thing. Toned and muscular women are now gracing the covers of popular magazines and even celebrities are sporting a more toned appearance.
All joking aside, the media may continue to show us what they think is an acceptable body type for 2013, but a healthy body never goes out of fashion. Have you heard of the term skinny fat? This is when someone may look skinny but has an unhealthy internal body-fat ratio that is detrimental to his or her health. I know there are also many people who may look a little larger but are a picture of health internally.
If you have read any of my previous posts you will know by now that my focus with any exercise plan is to benefit the inside of your body as a priority. The bonus is that exercise changes both your internal health and your external appearance. Take a look at my top three reasons why you should add weight/strength training to your life. Making time to lift a weight correctly will help you gain a little muscle and positively impact your health.
Three reasons to get stronger now:
Burn more calories
By lifting weights and becoming strong you’ll be changing every aspect of your body. People with increased muscle-mass burn more calories at rest than those without. It takes more energy for your body to sustain lean muscle and, therefore, your resting metabolic rate may increase as a result of lifting weights.
Improved bone density
Weight-bearing exercise is very beneficial for bone health in people of all ages. The aging process is linked to a decrease in bone density and a greater risk of fractures. And, this New York Times article shows that lifting weights can increase your bone density by as much as 2-8% per year, so consider how you can add weights to your workout because your bones rely on resistance training to stay healthy and strong.
Improved performance
If your body gets used to lifting weights, imagine how much easier just lifting your own body weight will be! Improved strength means that your daily activities will become easier and, if you are training for a sport, an increase in muscular strength can drastically improve your performance.
Strength Training:
Becoming stronger has so many benefits and you don’t need to be worried about starting to look like an out-of-proportion body builder,. Trust me when I say that unless you are dedicating hundreds of hours to lifting serious weights, and following a very specific body-building nutrition plan, the chances of you getting bulky are slim. Adding weight-training to your routine two to three times a week and eating a protein-rich diet will have you well on your way toward achieving a healthy physique.
Don’t be afraid of lifting heavy weights but do make sure that you start out with manageable lighter weights, so that you can focus on technique for 12-15 reps and slowly work your way up to heavier weights. As you increase the weight you are using, decrease to 8-10 reps. Your body will start adapting to weight training right away, so get started today.
I hope I have convinced you to get strong and add some weight training to your life, and, if my health reasons aren’t enough to convince you to start reaching for that dumbbell… let fashion be your guide!
Written by Samantha Clayton. Samantha is a paid consultant for Herbalife.
by 24fit | Jan 3, 2013 | 24 Fit Challenge, Strength Training
The typical scenario is you joined a Health Club, Leisure Centre or Gym and were given an exercise program, but without any guidance on nutrition or the way nutrition works in harmony with exercise? So, normally within 6 – 8 weeks you feel despondent because you are not getting the results you expected? This is why 80% of memberships get cancelled or frozen.
There are 3 key elements to the 24Fit Challenge:
1. Good nutrition, with a personalised programme.
2. Exercise programme(strength training as well as cardio) for 24 weeks.
3. Track results, ideally using body composition testing. An essential part of a weight-loss program involves noticing your progress which will keep you motivated and on track.
1. Good Nutrition – Ask any fitness pro or nutrition expert and you will hear weight loss is comprised of about 80% diet and 20% exercise. For fitness 50%/50%. The Herbalife programme provide all the nutrition your body needs on a daily basis for less calories, so your energy improves as your weight and inches go down. The programmes help you to gradually change eating habits, though getting into the routine of eating 3 times a day( or every 3 hours if working out), getting protein(plant and animal protein) into every meal and, finding alternatives for carbohydrate based snacks.
2. Exercise -” Many people say that, as they age, they eat and exercise the same amount but still gain weight. One of the main causes of this is loss of muscle mass. The more muscle mass you have, the more calories you burn. Strength training preserves and even increases muscle mass, keeping metabolism at a high level. Genetically, women have less muscle than men, and as a woman ages, the preservation of lean muscle becomes vital”. Tom Holland, Exercise physiologist. Hit a weight plateau? Step up your strength training. It builds muscle & increases your metabolic rate. The 24 Fit Workout includes flexibility and posture exercises as well as cardio and strength training workouts. To help preserve muscle mass, aim for at least 20 grams of protein at very meal. Have you had your shake after your workout?! “Important! Don’t skip your protein shake after you exercise and think that you’ll save calories! A protein shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat.
3. Tracking Results – Ask most gyms, leisure centres or health clubs what results they get for their clients? And you will normally get a blank expression. Are they scared of what they will find? An essential part of a weight-loss program involves noticing your progress. Yes you can step on the bathroom scales but they don’t take into account your body’s composition. This is what your body is made up of, how much fat you have relative to lean tissue. By figuring out your body fat percentage you can get a better look at how your body is composed and how “healthy” you are and what progress you are making. Motivation is key to success so when you see impressive improvements you will keep going! Reductions in body fat% & visceral fat%, along with increased muscle mass, (remember, healthy lean muscle burns calories) you will also see things like a reduction in your metabolic age.
More details on the 24 Fit Challenge
by 24fit | Oct 31, 2012 | Strength Training
Useful tips from a leading fitness professional Tom Holland:
Trap: All too often, people follow ineffective routines that cause them to waste their time and money. Here are my secrets for getting the most from your workout:
“Because women in general will end up doing less cardio than men with this formula, it’s wise for them to spend more time doing strength training (see below). Genetically, women have less muscle than men, and as a woman ages, the preservation of lean muscle becomes vital”
“Don’t slight your strength-training regimen. Many people complain that, as they age, they eat and exercise the same amount but still gain weight. One of the main causes of this is loss of muscle mass. The more muscle mass you have, the more calories you burn. Strength training preserves and even increases muscle mass, keeping metabolism at a high level”
“Strength training also increases bone density and functional strength and preserves joint health”
Read the Full Article Here
by 24fit | May 20, 2012 | Nutrition, Strength Training, Workout
Cardio exercise can include activities like walking, running, aerobics, cycling, swimming, dancing and workout DVDs. Cardio workouts strengthens the heart and lungs, increases endurance and burns calories which helps you lose weight.
Strength training is another form of exercise that works the body in a different way than cardio. With strength training, you lift weights (dumbbells, barbells, resistance bands, machines, etc.) to strengthen the muscles, bones and connective tissue. Strength training is just as important for weight loss as cardio. Through strength training, you build lean muscle tissue which raises metabolism and reduces body fat as long as you’re also watching your calorie intake. Adding even a few pounds of muscle will increase the number of calories your body burns each and every day.
Tom Holland ” Many people complain that, as they age, they eat and exercise the same amount but still gain weight. One of the main causes of this is loss of muscle mass. The more muscle mass you have, the more calories you burn. Strength training preserves and even increases muscle mass, keeping metabolism at a high level. Genetically, women have less muscle than men, and as a woman ages, the preservation of lean muscle becomes vital”
Why Strength Training Works
For light exercise, your metabolism may be elevated for just a few minutes after exercise, but for more intense activities, like weight training for instance, your metabolism may be elevated for up to 36 hours after your workout. When you perform strength training, you’re burning additional calories for a much longer period of time than if you merely do cardio exercise.
Muscles are like ” far furnaces” they burn calories…
Focusing only on cardio and skipping strength training could actually make it harder for you to lose weight. In fact, you may even gain weight – especially if your cardio workouts exceed 45 minutes. If you do cardio too long, your body consumes muscle for energy. For most people, that “too long” mark is at about 45 minutes. Done over and over again, day after day, this excess cardio could have a substantial impact on your body – and the muscle loss could decrease your metabolism and result in weight gain.
If you working out at the gym and have 60 minutes of gym time, here’s a recommendation of a client looking to lose weight:
25 minutes of cardio (5 minutes of warming up, 15 minutes of intervals, 5 minutes of cooling down)
30 minutes of strength training
5 minutes of post-workout stretching
If you are working out at home for 30 mins a day, then alternate between strength training and cardio work outs, in the time it takes to drive to the gym!
An effective fat loss program like 24Fit, will include regular strength training and cardio workouts, which are done on seperate days. Another important component is, of course, eating a healthy diet as well. Ask any fitness pro or nutrition expert and you will hear that diet is typically about 80% responsible when it comes to losing weight, with exercise contributing 20%. By implementing all three components, you can maximize your weight loss and your health.
Post Exercise Shake
Have you had your shake after your’e exercise or dance class?! “Important! Don’t skip your protein shake after you exercise and think that you’ll save calories! A protein shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat. Ideally aim for at least 20g of protein that includes Leucine (an amino acid that boosts muscle growth – found in Herbalife 24’s REBUILD range!” . Or if your using the existing range, then a combination of Formula 1 and 3. The optimum time for taking the shake is within 30 mins of exercise. Also avoids you eating something unhealthy as you are starving hungry! What many clients do, is to have a sip of their shake before the workout( getting some fuel in the engine), then the remainder of the shake afterwards.
