Tough Little Workouts

Workouts designed to get you fit, fast

Rambling

Feb 22

Posted by Funkster in Hints and Tips, Sports & Fitness | 1 Comment

If you’re new to exercise or want to increase your fitness in an easy way by getting fresh air and walking with friends then rambling may be the sport for you. Rambling is very similar to hiking, although poles are usually used with hiking for the steep hills. Rambling is perfect for people of all ages and is walking on country paths. Working out in fresh air vs. the gym has many benefits.

  • Combats Depression – Fresh air clears the mind and helps those who suffer from Seasonal Affective Disorder (SAD), and it also helps sufferers of depression. Natural daylight also provides the skin with Vitamin D, which is wonderful for boosting the nervous system and banishing negative thoughts. Vitamin D also helps the body to absorb calcium, so it helps joint health and prevents age related diseases like osteoarthritis and brittle bone disease.
  • Regular rambling will increase fitness –  The heart will grow larger and the resting heart rate will be a lot slower  (a good sign of fitness).
  • Weight loss – Rambling will increase the metabolism if performed regularly. As we grow older, the body naturally needs less calories and muscle tissue breaks down therefore reducing the body’s basal metabolic rate. A good way to increase the metabolic rate over the long term is to participate in weight bearing exercises, such as rambling. The changes may be slight but you will definitely feel better in yourself.
  • Protect your joints – It is important when you undertake any form of exercise to protect the leg joints so make sure that you buy a good pair of walking boots that have a good grip but are also light so that you can carry on with the sport for hours.

A few things to consider with rambling is the countryside codes.  Some areas may be private so be well aware.

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Avoid Overworking Joints During Exercise

Feb 22

Posted by Funkster in Diet and Nutrition, Supplements | No Comments

Exercise is very important to heart and joint health. Weight bearing exercises, such as walking, skipping, and jogging strengthen the leg joints and help to prevent age degenerative diseases like osteoporosis (brittle bone disease). It is important to train at least every two days to give the body time to rest. It is during the rest periods that muscles grow bigger and stronger. Regular weight training is important to heighten the metabolism, and lean muscle tissue is sexy, but how can people avoid overworking their joints during exercise?

I am not stating that exercising every day is wrong. Some people like to train the upper half of their body one day and work on their lower half the next. That is perfectly fine, but working the entire body out every day can really put a strain on the joints. An excellent supplement to take to help cartilage repair is Glucosamine. It is a well known supplement that keeps the joints supple, and millions of people take it because it is safe and very useful for training and people of all ages can feel its benefits, even those who suffer from joint problems.

The muscles need energy in the form of glucose, and Glucosamine provides this. The body already produces Glucosamine in an adequate quantity to repair and maintain cartilage, but if you participate in hard exercise, it is always useful to take a supplement. There are two varieties available, Glucosamine Sulphate and Glucosamine Hydrochloride. Glucosamine Sulphate is more easily absorbed in the intestine by up to 98% in some arthritis sufferers.

Glucosamine is also an effective supplement to take to prevent arthritis, and millions of people worldwide suffer with this. Even in arthritis sufferers, especially those who suffer from osteoarthritis, Glucosamine can help to relieve inflammation. Studies have also shown that Glucosamine is more effective than mainstream anti-inflammatory drugs, such as Ibuprofen.

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Slim During Sleep

Feb 18

Posted by Funkster in Diet and Nutrition | 1 Comment

Weight problems can stem through late nights, even insomnia. During 11.00 – 1.00 pm the body produces collagen for the skin so it is the ideal time to put regenerative creams on the skin. What is also important is the exact time you go to bed. After 1.00 pm, the body produces ghelin (the hunger hormone). During sleep, obviously this hormone is satisfied and does not need to come out to play.

Midnight snacking is simply too much ghelin secretion, which causes a person to overeat. This can lead to weight gain. Try getting into a regular pattern of going to bed around 11.00 – 12.00pm and your body will slim during sleep, the body is able to maintain health, boost collagen, burn calories at rest, and the body will wake up refreshed, with plumper skin, the brain is revitalised, and the body will  be hungry and crave breakfast, another slimmers secret.

Foods to help you sleep are those rich in carbohydrates, hot milk, lettuce. Avoid overstimulation like too much TV, computer games, or loud music. Have a warm bath, burn candles and incense, and use relaxing aromatherapy oils to aid sleep. Lavender oil is perfect.

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Lose Weight with Boxing Training

Feb 10

Posted by Funkster in Hints and Tips, The Workouts, weight loss tips | No Comments

Aint’ it strange that you can never really notice weight loss in yourself until someone else spots it. A couple of weeks ago a person I hadn’t seen in years told me I had lost weight. The same day, a girl at the gym asked me if I had lost weight. Of course, I have been doing my usual weight training and skipping workouts and much less spinning. It’s so strange. Then I weighed myself at weekend and found that I had put half a stone on.

So perhaps I’ve added a lot of muscle tissue, which obviously weighs more than fat, although I have a fairly athletic build, but I don’t think I have added seven pounds of muscle. That is way too much.

Anyhow, I need something quick to get me fit and I’m now attending boxing training twice a week, body pump once a week and body combat once a week. That’s enough for me. I’m already aching after my gym session last night and boxing training tonight.

If you’re serious about conditioning your body, I would highly recommend boxing training. The hour and a half session started off with skipping. I used a weighted rope, which makes it a little harder but tones the shoulders nicely. Then there were sprints on the spot, high jumps, press-ups, burpees, star jumps, and sit-ups. Then it was out into the nippy air for a mile and half job followed by tiring two minute heavy bag punches non-stop. Sit ups and press-ups followed, then knees up throwing shots at the bag thirty seconds, heavy blows for half a minute, and alternate punches for a final thirty seconds. Two sets of these were performed.

Finally the last twenty minutes contained some seriously hard body weight training, some of which I coudn’t do (throw your body off the floor press-ups) but at least I tried but almost splatted my nose on the carpet. More tough sit-ups followed and then it was a stretch and warm down.

I am not sure what attracts me to hard training such as this but I know that the pain is worth it in fitness and the positive changes it gives to the body. Even my punching power has gained in strength and I am able to keep my guard up. I have big respect for boxers. I struggled throwing punches for just two minutes, let alone twelve rounds of three minutes.

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