5 myths about the fitness exercises

5 Myths about the Fitness ExercisesWriten by Gaby Munteanu

1. Sport is for professionals. This idea applies only in the case of performance sports. The native qualities required for professional sportsmen (speed, skills, specific height, etc.) can only be developed, they can't be formed by training. As long as the aim of a regular person is not performance, almost all sports can be practiced for keeping the body in a good shape. It's all about dosing the training you chose, so that the benefits are bigger than wear and tear. Even the sports considered tough can be practiced in a 'soft' way (tae-bo, mini-triathlon, jogging, etc.).

2. Training is tiring. This idea is true as long as it refers to consuming all your energy (muscular and hepatic glycogen), but it doesn't mean that training gets you into that state of exhaustion which would slow down the process of recovery of the body. Even in performance sports, the purpose is to have rather effective than exhausting training, so that the body can get the stimulation necessary to qualitative progress from one training to the next.

Even more than in other sports, in fitness the sportsman is spared overexerting. However, the training must not become ineffective. People can come to the gym tired after a work day and leave relaxed (physically and psychologically) and not more tired. This is extremely useful for people with sedentary jobs, but also for those who make physical effort at work. They could use the training by choosing a type of effort meant to compensate the one involved in their job.

3. Training takes too long. Again, this idea is true if applied to performance, which can only be obtained by working a lot. But also in this case short and very intense training or training for relaxation and recovery are often performed. In fitness, you can get to 20-minute training, working only super-series of fast exercises, which could involve, directly or indirectly, all the muscles. Anyway, regular training shouldn't take longer than an hour and a half. Otherwise, the body will get into the catabolic faze, when the cortisone secretions 'cannibalize' the muscles.

4. Any type of exercise is good for solving your problems. What's true in this refers to some particular cases like excess of adipose tissue. This tissue can be 'melted' by any kind of aerobic exercise (running, cycling, swimming) if this is continued long enough. Even in these cases it was clear that some exercises are more effective than others. There are situations when only a combination of exercises with a certain amount of each, can provide you with the results you expect. More than that, repeating the same exercise all the time can have as a consequence not only losing balance in the antagonist muscles and in the joints involved in training, but also stopping progress or even regressing.

5. You're older? No more exercises! This is true only if we refer to extremely demanding efforts (really heavy weights, fast running, jumping, etc.). There are lots of exercises adapted to different ages. Their purpose is to keep and improve health and also to improve physical shape. The development of movement parameters for older people refers especially to muscular and cardio-vascular resistance as well as mobility of the joints. Because the final purpose of training is not preparing for a competition, the exercises can be organized gradually according to their difficulty, eliminating the risk of accidents. Because it's based on perseverance, fitness can be adapted without problems for older people and even for people suffering from different affections specific to old age.

Gaby Munteanu is a fitness trainer, with over 15 years experience, and editor at http://www.healthfitnessworld.com. HealthFitnessWorld.com - Health, Fitness, Body Building, Weight Loss, Nutrition - Articles and Resources.

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barbell exercises that suit beginners

Barbell Exercises That Suit BeginnersWriten by Richard Mitchell

The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the barbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.

Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles.

Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days:

Day 1 - Biceps, Back, Abs

Day 2- Hamstrings, Shoulders, Abs

Day 3 - Quads, Forearms, Calves

Day 4 - Triceps, Chest, Abs

The exercises recommended for beginners are as follows:

CHEST: Bench press

SHOULDERS: Upright row, military press, front shrug

TRICEPS: Lying triceps extension, lying triceps extension with EZ curl bar

BICEPS: Standing curl, EZ standing curl

LOWER BODY: Squat, reverse lunge, calf raise

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

5 ways you and your child can exercise together

5 Ways You And Your Child Can Exercise TogetherWriten by Amanda Arnold

Obesity in children is growing at an alarming rate. Did you know, that according to the American Obesity Association, 30% of children (ages 6-11) are overweight and 15% are obese? Overweight children are at high risk to become overweight adults, so how do we stop this trend?

With the advancement in technology we are living more sedentary lifestyles. Instead of our kids wanting bicycles and baseballs, they are wanting ipods, cell phones, and new computers. It is time now to turn off that television and computer, and put the video games away. Limit your childs use of television, computers, etc. to no more than 2 hours a day.

You can encourage your children to exercise by setting an example. If your children see you being active, they are more likely to be active. Here are just a few ways to get you and your family off the couch:

1.Get a family membership to your local YMCA. Set aside at least 3 nights a week to workout together for at least one hour per visit.

2.After dinner, take the kids and go for a walk or bike ride around your neighborhood.

3.Do some yard work together. Rake the lawn, pick up brush, plant some flowers, or prune the shrubs.

4.Go to the park and play a game of basketball, volleyball, or go rollerblading.

5.Go trail hiking together at your nearest State Park.

There are lots of ways to be active and have fun. Not only will your family be fit together, but you will also be creating fun memories that will be remembered forever.

Amanda Arnold is a WAHM, and co-owner of Mamma's Primitive Hut an online candle store.