Jacob Relation – 6 Easy Exercise Tips For Beginners

Expert Author Jon AlloBy

It can be a bit overwhelming when you star to exercise as a beginner. Everybody knows that regular exercise can make you feel great and look good but it can be a bit too much to handle if you don’t know where to begin. Here are 6 tips about exercise for beginners to help you start off.

1. Set Yourself An Objective.

Instead of setting a vague objective like ‘lose some weight’ or ‘build some muscle’ set precise goals that will need you to do a certain amount of exercise over a certain period of time. For example, you could commit to going jogging three times per week for 30 minutes.

2. Keep An Exercise Log.

Make a point of keeping a log of your workouts and write down what exercise you have done during the week. For example, include things like the distance you ran, the amount of lengths you swam and make a note of how well you were able to complete the workout.

3. Start Gradually.

Begin your workout regime gradually. Increase the amount you exercise and the intensity of your exercise session each week. People usually overestimate their capability to exercise. A good general guideline is to start out a routine at 30% less than you think you can handle and then work your way up from there. Then, rather than overestimating and feeling guilty that you have not achieved your objectives, when you underestimate you’ll feel good about exceeding your goals.

4. Exercise With A Friend.

Do you exercising with a friend or family member. That way you may find it much easier to remain motivated and you can both help to encourage each other. You can try new exercise programs together and you’ll be less likely to quit your new exercise plan.

5. Start Small and Build Up.

Walking is one of the best exercises for beginners. Walk for a short amount of time or small distance in the beginning. When you feel your body is doing well with this pace, increase the distance or time a little and keep building momentum each week.

6. Find An Exercise You Like Doing.

Exercise for beginners can become something you really dislike if you don’t enjoy it. There are plenty of good ways to exercise and by giving some of them a try, you’re sure to find one or more that you like. For example, you might find that you enjoy a 30 minute home workout more than going to the gym. When you find an exercise routine that you enjoy doing, keep with it, and you will start to see the benefits sooner than you think.

Do you want to learn more ways to lose weight and get fit? Are you confused about healthy eating? Do you want to know the best workout techniques to get the results you want? Get more nutritional information, the best exercise programs, fitness motivation and a FREE eBook with over 100 tips for losing belly fat here.

Jacob Relation – 6 Easy Exercise Tips For Beginners

Jacob Relation – The Importance of Teen Fitness

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Childhood obesity has, from being an aberration, become a cause of concern. Nowadays, there is increasing focus on the health of children and teenagers, and the lack of fitness in that particular age group is constantly under a spotlight. Naturally, what needs to be done is to devise ways in which teenagers can be encouraged to get fit.

Adults should understand that teens spend most of their time watching television, playing video games and eating junk food. They barely engage in any physical activity. Thus, they are an easy prey to lifestyle diseases like obesity. Therefore, it is important for parents to understand why they should encourage their teens to stay fit to lead a healthy life.

Exercise For Children – Why Important

Only when the body is fit and the muscles are strong, will it be able to withstand illnesses. This can happen only when physical fitness is an integral part of life. A strong body will lead to a healthy heart and more stamina. This will make your teens agile and prevent fatigue. It will also stimulate metabolism and strengthen their immune system.

Without any physical activity, metabolism will slow down, resulting weight gain. Obesity doesn’t affect their health alone. It will adversely affect their academic performance, lifestyle and, most important of all, their self esteem. One should also keep in mind that obese teens are more at risk of developing diabetes, heart problems and arthritis.

Once you understand why your teens need to stay fit, you should work towards pushing them to have a fitness regime. Sports are an excellent idea. Let them join their school or college sports team or even a local club. Apart from keeping them healthy, sports will also help them to develop their self worth as well as team building and leadership skills. You can also enrol your teens in swimming classes and gyms. Once they began to enjoy all these activities they will willingly participate in them.

Give your kids the freedom to choose what type of fitness routine they want to pursue. You can give them the option to cycle or walk back and forth from their school or college. Cycling and walking are excellent cardiovascular workouts which can rapidly burn fat and build muscle strength. Cardiovascular exercises are a good way to burn calories. Teens can also join cycling and rowing clubs.

For a healthy body, exercise is not everything. You should also take care of the eating habits of your teen. Exercises and sports will have increased effect only if the teens adopt a balanced diet. Completely eliminate junk and processed foods from their diet. They do more harm than you can imagine. Include whole grains, green leafy vegetables and plenty of fruits into their diet. This is a sure way of keeping your teenagers healthy.

Going Beyond Fitness Routines

To keep teens fit, you should also teach them to be responsible on their own. They should understand the benefits of a healthy body and should be willing to change their lifestyle. Show them the benefits of a healthy life.

Fitness for teenagers depends on the responsibility of the parents, the school and the teens themselves. Unless all of them realize that obesity is a serious lifestyle issue, and fitness is the only solution, then it would be hard for teens to maintain a healthy lifestyle.

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Jacob Relation – The Importance of Teen Fitness

Jacob Relation – Which Should Be Done First – Cardio or Weights?

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The general rule of thumb of training is to do the most demanding exercise directly after the warm up, so that the majority of energy focused on that activity. So if you are a power lifter looking to get stronger, cardio before weights makes no sense. In fact, for a power lifter, traditional cardio is not recommended in their regimen at all.

Let’s say you are someone who is completely new exercising. Heavy weights are out of the question since it takes a considerable amount of time to learn the proper movement patterns and to build basic strength. Twenty minutes of moderate intensity cardio is going to be challenging for a new exerciser. Any light weight training after the cardio session is going to be focus on learning movement patterns with lighter weights for future workouts. This is one of the only situations that cardio should be done before weight training and the intensity of both activities should be low to moderate. This type of cardio serves as an introduction to the gym. As many people quickly realize, the results you are looking for probably won’t come from a treadmill. Sure it is a tool that can help, but it should not remain your main focus. But what about the intermediate or advanced weight lifter who also wants to improve their cardio or shed a little fat?

Say you have been lifting weights for a year or two and you’re getting the hang of things. Your focus has been to build muscle and strength and you have seen decent results. Now you’re looking to expose that newly built muscle by adding cardio to your regimen. For someone who wants to add cardio their weight lifting program, they going to benefit most from doing their cardio after weight lifting sessions. They are going to get more out of their cardio session because they should already be relatively exhausted from lifting session. This will help the body break down more fat considering their heart rate has already been elevated and they should be near a ‘fat burning zone’. These cardio sessions should be fairly brief (20-30 minutes) and it is recommended that they are done under a HIIT protocol. HIIT stands for High Intensity Interval Training (more to come on this subject).

Keep in mind, training too long can cause a spike in the stress hormone, cortisol, and will diminish any results. Those marathon sessions at the gym typically do more harm than good. According to the physiology of the average body, shut it down after 90 minutes of intense training.

Performing cardio after an intense weight lifting session can be quite overwhelming to some. So you may be tempted to do your cardio first and lift weights after. This is not recommended when performed at a high intensity because the glycogen stores will be depleted before lifting weights causing a decrease in performance and is potentially dangerous. But, doing 5-10 minutes as a light warm up before lifting is acceptable. A few HIIT intervals are a great way to raise the heart rate and increase blood flow to the muscles. But be careful not to get carried away and burn all the glycogen that is needed for an effective lifting session.

So there are a few situations it is acceptable to do cardio before weights. But for most people, cardio should be done after weight training. For most people, steady state cardio is not recommended. Use a HIIT protocol for best results. The key to keep in mind is the main goal of the training session and to perform exercises that align with that specific main goal.

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Jacob Relation – Which Should Be Done First – Cardio or Weights?

Jacob Relation – 5 Tips to Make Running in the Morning Easier and Injury Free

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If you are a night owl then the thought of running in the morning may seem a dream. Waking up early may seem like an impossible feat as you may be more inclined to sleep. Most people who do manage to get up in the morning and run may not be able to do it consistently as they get injured at regular intervals.

Injuries can be easily avoided if you follow these simple but effective tips.

Tip 1 – Warm up routines

Warm up routines are recommended for running on any time of the day but this is especially true if you are running in the morning and want to be injury free. A good routine may get the ligaments and tendons loose and raise the heart rate, so that blood flows to the limbs.

Tip 2 – Conservative and careful running

If you want to prevent injuries when running, it is best to be conservative in your goals. If you have just started running, you can choose to run 2 – 3 times a week for about 20 – 30 minutes at a time. You can gradually increase the duration over a period of time. Do not plan on running a marathon within a few days of training. Be careful where you run and be sure of your footing, so that you do not slip and fall.

Tip 3 – Invest in a good pair of shoes

Pick a good pair of running shoes that are comfortable and cushion your feet against impact. Although it is trendy to run barefoot or with minimum footwear, it is best to wear shoes to avoid injury. If the shoes are damaged, replace them immediately.

Tip 4 – Running form

One of the important things that you need to remember is that there is no correct or wrong running form. It is different for each runner as each one of us has our strengths and weaknesses. Do not blindly imitate a professional marathon runner before understanding your limitations. Always listen to your body and do not push it beyond a limit.

Tip 5 – Rest days

It is advisable to have rest days as part of your training schedule. Muscles need time to recover and rebuild so that you may be able to run stronger on the next day. If you do not give adequate rest to your body, it may become more susceptible to injuries.

If you are serious about running in the morning, you may have to make small changes to your sleep schedule and lifestyle. This can enable you to achieve success and stay injury free on your morning run.

Visit http://predawnrunner.com/2012/07/get-moving-on-morning-run/ to learn more about making running in the morning easier and injury free.

Jacob Relation – 5 Tips to Make Running in the Morning Easier and Injury Free

Jacob Relation – The Benefits of Barre Fitness Classes

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If you’re looking for a total body workout that burns fat and tones your abs, arms, butt and thighs in record-breaking time, then Barre fitness may be for you.

What Is Barre Fitness?

Originally developed by German dancer Lotte Burk in 1959, this form of exercise uses a stationary handrail called a “barre” and incorporates ballet poses and abdominal core training to target the thighs, arms, abs and buttocks. While based on ballet technique, it is not only for dancers.

The theory behind Barre exercises is different from most other fitness routines because its main goal is not burning calories while performing the exercises (although you will burn about 500 calories per one-hour session). The main goal is to develop and tone your large major muscle groups by lengthening and strengthening muscle fibers deep in each muscle core. A toned muscle will naturally burn more calories each day than a muscle that is not developed.

It is this deep core muscle development that increases daily calorie burn, yet keeps you from getting the “bulked up” look that other strength training exercise programs can produce. And because the exercises are anaerobic, you’ll keep burning calories for hours after a barre session.

What Is A Typical Barre Workout?

Barre workouts focus on using your own body weight as resistance, in addition to the isometric exercises that work muscles deep within each major muscle group trained. In certain routines, light hand weights may also be used. Due to its low-impact, barre classes are great if you have pain in your joints.

A typical workout might include working on your:

  • abdominal core with crunches
  • arms with light hand weights
  • thighs with pliés (basic ballet moves)
  • buttocks with kicks

Each major muscle group is worked until it burns. Fair warning: Uncontrollable muscle shake is very common after doing many repetitions of an exercise designed to target just one muscle. That one muscle is then finished off with a group of exercises designed to lengthen it. It is this continuous toning and lengthening that gives you the long lean ballet-dancer look.

The Results?

Unlike other exercise programs that take a lot of time before you see any results, many barre participants report results in as little as ten sessions. Many beginners try to attend at least three barre sessions per week.

While you most likely will not see results on the scale right away, you will experience a loss in inches, increased flexibility and achieve a more toned, defined look.

Look for barre fitness classes in your area and try something different. Your body will thank you!

Dee Gallemore is a joyful solopreneur making a living pursuing her passions, with health and home at the forefront. You’ll find loads of free fitness tips over at: http://fitlifedigest.com.

Jacob Relation – The Benefits of Barre Fitness Classes

Jacob Relation – Topical Remedies: One of the Finest and Most Effective Ways to Overcome Knee Joint Pain

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To understand knee joint pain in a better way, it is very important to know about the components of the knee. The femur, which is the thigh bone, and the tibia, which is the shin bone meet at knee joint. These are connected together by ligaments, and the knee cap covers the joint.

The joint is divided into three compartments, which are medial, lateral and the patellofemoral. The medial is the inner side of the knee, lateral is towards the outside of the knee, while the patellfemoral is the area behind the kneecap.

Synovial fluid is a liquid which lubricates the joints and provides it with essential nutrients. While the synovial fluid reduces friction between joints, it also acts as a shock absorber and ensures smooth functioning and movement of joints.

When there is a problem with any of the components of the knee, it can cause pain, and one of the reasons could be extended or intense physical activity. Nevertheless, one can be inflicted by knee joint pain irrespective of his levels of physical activity, and at any age.

The underlying causes of knee joint pain could be strains, ligament sprains, muscle tears or even meniscus within the joints. Alternately, knee joint pain may be caused by more severe conditions, which could be bone fractures, dislocation, or ailments like osteoarthritis.

With some regular activity and exercise, muscles around the knee joint strengthen, and if one’s activity levels are lower, he could be more prone to knee joint pain. But it works both ways. If one is suffering from knee joint pain, it could be indicative that the knees might have been overworked, and activity levels must be reduced.

When one suffers from knee pain, it is invariably recommendable to avoid some exercises until you recover completely, and these include any high impact activities that can put strain on the knee joint. In such a scenario, one must avoid flexing exercises, and anything that involves squatting, jumping and running. As an alternative, one could go for low impact exercises, such as swimming and walking.

In some cases, knee joint pain calls for specialized medical attention, and one should consult with a physician if the knee joint pain persists for long. Similarly, medical attention could become necessary if one suffers from an accident, if there is any sort of deformity in the knee, or if swelling in the knee becomes worse over time.

Topical remedies are nowadays gaining great prominence for people suffering from joint pain. And a simple topical remedy can go a long way in ensuring relief from pain and everyday well being, allowing a person to do more by letting him be fitter and more energetic.

One of the key advantages of going for a topical remedy is that the medication acts locally on the inflicted area, and chances of occurrence of any side reactions are thus minimized. This is in contrast with the oral medications, which have an effect on the entire body and could at times be associated with side effects like nausea and drowsiness.

Topical remedies are thus considered as the best remedies for people on the go, as you can use these and carry on with your day. Regular use of a topical medication would not just help one overcome the pain, but by facilitating proper movement of joints, would allow the joints to heal and strengthen over time.

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Maneuvering of joints may be restricted and they can become rigid as a result of old age, injuries, wrong posture or obesity. Sandhi Sudha Plus imparts relief from pain and discomfort in joints and also restores their strength and functionality. With regular usage, Sandhi Sudha Plus makes joints stronger over time.

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Jacob Relation – Topical Remedies: One of the Finest and Most Effective Ways to Overcome Knee Joint Pain

Jacob Relation – Ab Exercises For Women That Work

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Abdominal exercises are becoming really popular these days among men and women alike. Getting strong abs and being fit and well-toned appeals to everyone and people also realize the value that fitness plays in their longevity. Women are no exception to wishing to have a toned and ripped body, and you will find many gym enthusiasts among women.

While a person’s lifestyle plays a big role in how much body fat or flab they have, the right exercises can also be a major contributor to helping get the perfect abs for women, even after major changes in life, including childbirth. The following ab exercises for women have been known to have great results and will help you too to get the abs you’ve always wanted.

Abdominal Crunch

Abdominal crunches have been known to be very effective in toning abs and helping one get the perfect belly. In order to perform this exercise, you should first lie down on a mat with your legs folded in such a way that your feet are flat on the surface of the ground.

Next, place your hands at the back of your head and slowly lift your shoulders and try to touch your knees. This will put pressure on your abdominal muscles and you will be able to feel it as you perform this exercise. This exercise should be done without putting too much stress on the neck and your back. Repeat the abdominal crunch around 30 times while pausing for a few seconds between each crunch.

Crunch On An Exercise Ball

Crunching on an exercise ball has to be much better than crunching on the floor because in this exercise the ball makes the abs do more work while still stabilizing the entire body throughout the movement. This is a huge bonus as the effects are really excellent. While doing this exercise you should sit on the exercise ball with your feet flat on the floor.

Clasp your hands behind your head and let the ball roll back slowly until your thighs and your body are parallel with the floor. Contract your abdominal muscles by raising your body at a forty five degree angle and repeat these routines thirty times with a break of a few seconds between each repetition.

Cable Crunch

One of the most effective abdominal exercises is the cable crunch, for which one needs to set up a double rope at the cable machine. This exercise is done by firmly placing your knees on the floor and grabbing the ropes with your hands by locking them on the sides of your head. Now, with resistance, bring your elbows down slowly to your knees.

This position should be held for about two seconds and then you should raise your knees to the point where your body becomes parallel to the floor, with just your toes supporting your body. Repeat this routine thirty times with a pause of a few seconds between each repetition.

Vertical Leg Crunch

Another abdominal exercise which can prove fruitful for the abdomen as well as the obliques is the vertical leg crunch. It is quite similar to a regular crunching exercise, but adds to the effectiveness of it by extra focus on your abs with increased intensity. To perform this exercise correctly, you should lie on the floor with your legs extended and your knees bent towards your left.

Your hands should be placed behind your head for support. Contract your abdominal muscles by lifting your shoulder blades off the floor, and bring your chest upward toward your knees. Your knees should not move from their position through this routine.

Repeat this for three sets and then change the position of your knees by bending them towards your right. Repeat the vertical leg crunch for three sets in this position. The entire routine should be performed ten times.

Bicycle Exercise

An excellent ab exercise for women is the bicycle exercise. To do this exercise, you must lie on your back, facing up on the exercise mat. Place your hands behind your head lightly supporting it with your fingers and then life your shoulder blades off the floor by bringing your knees to your chest and without pulling your neck.

Rotate to the left by bringing your right elbow towards your left knee and straightening the other leg at the same time. Next, switching sides, bring your left elbow towards your right knee. This should be repeated alternately in a pedaling motion for one to three sets with around twelve to sixteen repetitions.

Knee Ups

Knee ups are great ab exercises for women and should definitely be included in your exercise routine. To perform this exercise, you should first sit at the edge of a bench and grasp the sides of the bench with your hands, thereby maintaining a level of balance.

Next, pull your knees slowly towards your chest by extending our legs outwards. This will squeeze your abdominal muscles and you will be able to feel it contracts. Hold this position for two seconds and then return to your original position. This exercise is very effective in toning abdominal muscles and should be done in three sets with twenty five repetitions for each set.

Knee Raises

Performing knee raises involves making use of a rod. This is done by firmly gripping an overhead rod with your chin positioned up and your arms spread slightly wider than your shoulders. Grip the rod and allow your weight to be suspended through the rest of your body, as though you were hanging from the rod.

With a firm grip on the rod, bring your knees upward toward your abdomen as high as you possibly can. Hold this position for two seconds and then release. Repeat this routine fifteen times for a great abdominal workout.

It must be kept in mind that only exercises cannot help in toning your abdomen. You need to complement your exercise routine with a healthy lifestyle, low fat diet and balanced nutritional intake. Apart from this, the best way in which you can possess a nice physique and a well-toned abdomen is by means of discipline and dedication to a regular fitness routine, thereby ensuring long lasting results.

Check out more resources on health and fitness at http://www.medicalhelpguide.com

Jacob Relation – Ab Exercises For Women That Work