EFITPEDIA

ADD 2 INCHES TO YOUR ARMS

Posted by efitpedia On March - 19 - 2009

YOUR GOAL: BIGGER ARMS YOUR TIME: 24 MINUTES Unless you can complete a set of five chinups and eight dips, you should limit muscle building workout exercises that isolate your arms, such as biceps curls and triceps extensions. “Your arms will grow best when you focus on the basics,” says Kelly Baggett, a certified personal trainer with the International Sports Sciences Association. The basics, he explains, are compound exercises–such as the chinup and dip–that force you to move at more than one joint. These movements allow you to use heavier weights than you would with...

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UNDERSTANDING OMEGA-3 FISH OIL

Posted by efitpedia On February - 3 - 2009

Omega-3 Fish Oil Supplement Omega-3 is the name given to a family of polyunsaturated essential fatty acids(EFAs). Essential fatty acids can be grouped into two categories, omega-6 EFAs and the omega-3 EFAs. Omega-6 acids promote inflamation, blood clotting, and tumor growth, while omega-3 acids, including Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DPA), serve a very different, yet vital, function for body. Nutritionists have come to recognize the importance of balancing omega-3 fatty acids with omega-6 fatty acids in the diet. Key omega-3 fatty acids including EFA and DHA, are both...

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THE PUSHUP

Posted by efitpedia On November - 27 - 2008

Master this eternal muscle builder, The Pushup. You can’t keep adding plates to your bench press and squat forever. Ultimately, you’ll just max out (although with my help, that promises to be a long time from now). Not when it comes to pushups, though, which offer nearly endless ways to progress and add strength, endurance, and power to your chest, shoulders, arms, and core. 1 PLACE YOUR HANDS shoulder-width apart on the floor, and straighten your legs behind you so that your feet line up. If you haven’t done many pushups,spread your feet wide apart for better support. Otherwise, place them...

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CARDIO EXERCISE

Posted by efitpedia On November - 16 - 2008

Introduction In the language of gym rats and personal trainers, “to do cardio” means to participate in any activity which raises your heart rate to a level where you’re working, but can still talk. Technically, this is called your “Target Heart Rate Zone.” Regular cardio exercise is essential if you’re trying to lose weight, but it’s also a great way to maintain a healthy heart, lower your blood pressure and reduce stress. Why Is Cardio Exercise Important? Cardio exercise is an important part of a healthy lifestyle. Its benefits are well-documented...

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RESTING, EXERCISE AND MAXIMUM HEART RATES

Posted by efitpedia On November - 11 - 2008

There are three HR to consider when training to get fit, or as it relates to cardiovascular fitness, as well as your Target Zone. The first is the Resting HR. This is your HR when you are not engaging in any physical activity that elevates it, or when you are in a resting state such as sleep. As you become more fit, this number will decrease because your heart and lungs have become stranger. The heart is then able to pump more blood, which is called stroke volume, throughout the oxygen uptake, with less effort, which means more blood and oxygen to the working muscle makes up the endurance portion...

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EXERCISE PREVENTS SKIN CANCER

Posted by efitpedia On November - 5 - 2008

The list of reasons why you should get regular exercise just seems to keep adding up more and more. The latest reason researchers have added that exercise should be part of everyone’s daily regimen, or at least 3-4 times in a week consistently is that exercise can be one of the contributing factors to beating and preventing skin cancer. Not that avoiding the sun should be ignored as long as you exercise like a maniac, but exercise has been shown to help boost the body’s natural defense mechanisms against skin cancer. Exercising has been shown in several studies to help people build strong...

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5 FOODS THAT MAY BE MAKING YOU FAT

Posted by efitpedia On October - 31 - 2008

Feel like you’re doing everything right but still can’t lose those last 10 pounds? Check out your kitchen for these common belly-busting foods. Some may seem healthy; others are convenient-but chances are they’re all tripping you up in your efforts to trim down. REDUCED-FAT PEANUT BUTTER Peanut butter is loaded with good things like protein, fiber, vitamins, and minerals. Nevertheless, the problem some guys mistakenly have with it is its fat content, which is sky high. But it’s healthy, monounsaturated fat-the kind that’s OK to eat. Take that fat out (some reduced-fat...

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UNDERSTANDING HIGH BLOOD PRESSURE

Posted by efitpedia On October - 21 - 2008

Blood pressure is the result of two forces: from the heart as it pumps blood into the arteries and throughout the circulatory system, and the force of the arteries as they resist blood flow. Elevated blood pressure is harmful to the body because it causes the heart to work harder than normal, leaving both the heart and arteries more prone to injury. High blood pressure also increases the risk of heart attack, stroke, damage...

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BLAST FAT WITH INTERVALS

Posted by efitpedia On October - 16 - 2008

Interval training is the best tool you can use for simultaneously accelerating fat loss and conditioning the cardiovascular system. Research shows that intervals are more effective at achieving both ends than steady-state cardio, and they can cut your time in half. So, it’s a nobrainer which you should ditch. Like much of everything else in life from sex to nutrition the keys to sucess involve variety: To be fully effective with intervals you need to vary stimuli, including modes of exercise, incline levels, tension, interval lengths and more. At the core of it all is an understanding of...

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DO YOU HAVE A REASON TO WORRY?

Posted by efitpedia On October - 13 - 2008

Ever had a chest-clutching pain that really made you worry? There’s likely little reason to be clutching your chest, screaming, “It’s the big one!” There are a wide variety of reasons why your chest can hurt, and they may have little to do with a heart attack. And here is the lowdown: HEARTBURN OR ACID INDIGESTION, SECONDARY TO A GASTROINTESTINAL PROBLEM (e.g. gastritis, esophagitis, an ulcer of the stomach or duodenum). Inflammation of the wall of part of the gastrointestinal tract is a common symptom. SYMPTOMS-A burning feeling in the chest or throat (which may also...

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