Best of the workouts for women

These back exercises will turn your flip side into more attractive parts and also lessen your back-pain improving posture.

Lacey Stone is the owner at Lacey Stone Fitness situated in New York City. She explains about women health pointing out “the back” of fitness candidate telling that a back that is toned is not an essential part to rock in a backless dress but that is one of the most important body parts as the back plays a role in doing almost everything like running, lugging groceries, therefore back should be strengthened in extremely important for one’s fitness preventing injury. This helps in gaining a good posture and a confident look irrespective of what you wear. Further that healthy muscles right from shoulders till hips help up or reduce back pain. The significant fact is that adults having chronic backaches feel lot of less pain after they complete a 16-week strength-training package.

Lacey Stone's workout package aims at the entire upper and all of lower back, the core, your hips as well as glutes. This should be done two to three times every week (that is a combination of three sets doing each exercise, working doing as much as 12 reps per set) for improving posture, preventing aches, killing pains and achieving a strong and defined rear view.

MOVE 1 (doing Pull-up, Doing 3 sets in 12 REPS)

You need to grab the pull-up bar of some assisted pull-up machine, palms to face forward, and you need to hang at arm's length keeping knees bent keep feet crossed behind. Squeeze shoulder blades both together and pulling the chest to the bar. Next slowly lower your back to start and that makes one rep.

MOVE 2 (doing Push-up-Position Row, Doing 3 sets in 12 REPS)

Go into the pushup position using your hands as hands rest on dumbbells and your feet are slightly more than your hip-width apart. You need to brace your abs as you are pulling one dumbbell towards your rib cage side. Then pause and lower the weight and repeat the same with your other arm. That makes one rep.

MOVE 3 is about “Super woman” (Doing 3 sets in 12 REPS)

Lay your face-down with your legs straight and keep arms overhead; draw the belly button toward the spine tightening your abs.  Contract your glutes, slowly raise your head keeping arms, chest and legs away from the floor. You need to hold this pose just for five seconds, then lower to do it again and that makes one rep. 

MOVE 4 Lat Pull-down (Doing 3 sets in 12 REPS) 

You need to sit at a lat-pull-down bench grabbing the bar keeping a shoulder-width keeping overhand grip. Keep your arms straight and your torso upright. Then pull the bar down to your chest squeezing your shoulder blades together without moving the torso. Pause a little and slowly return to start as that makes one rep. 

aerobic exercise Gym health and fitness Pushups training Women athelets women's fitness

How Many Pushups Should a Female Do to Get Toned Arms?

Pushups primarily develop your chest muscles, but they also recruit your shoulders and triceps. According to Kyle Brown of the National Strength and Conditioning Association, they’re among the most versatile strength training exercises because you can change your hand placement to target different muscle groups. Women can tone their muscles just as men, though typically not as quickly or significantly because of hormonal differences between the sexes.

Toning

For women to tone and build muscle definition, they must complete pushups at a relatively high volume. When you complete a significant number of pushups, you break down your chest, shoulders and triceps muscles, causing small tears throughout the muscle fibers. Your body responds to this damage by healing the muscles back stronger and larger so that they are better equipped to handle your subsequent pushup workouts. For women, the muscles generally become more defined and much stronger -- up to 50 percent stronger during six months of training -- but not larger. Before trying these exercises on your own, It is advisable to first take some fitness Expert help! 

Volume

Complete four to six sets of pushups to build muscle tone. Because pushups utilise your body weight as resistance, and that weight is fixed, the number of repetitions in each set will vary. Some people will need to complete more repetitions than others to fatigue their muscles, and some women will need to do their pushups with their knees resting on the floor to accomplish even one repetition. Whether you're doing traditional pushups or modified pushups with your knees on the floor, each set should be done to near exhaustion. The final three repetitions should be difficult to complete. Rest three to five minutes in between sets. Over time, you'll be able to increase the number of pushups it takes to reach exhaustion.

Frequency

Because a woman’s muscles are broken down following a high-volume pushup workout, it’s important that at least 48 hours of rest are offered between workout sessions. This time is when your muscles will tone and become stronger. Workouts should be done two to three days per week. If you decide to work out twice per week, do so on Mondays and Thursdays or Tuesdays and Fridays. If you decide to work out three days per week, do so on Mondays, Wednesdays and Fridays or Tuesdays, Thursdays and Saturdays.

Considerations

Consider changing your hand placement sometimes when completing your pushup workouts. Performing pushups with regular hand placement causes your chest to do most of the work. If you only do pushups with the regular hand position, most improvements will be seen in your chest. You can bring your hands in to a more narrow position to put more focus on your shoulders and triceps, which will help build definition in your shoulders and triceps. Holding the plank position allows you to get used to supporting a good percentage of your body weight with your arms, and it strengthens your core muscles. Consider incorporating biceps curls into your training regimen as well so that you develop all of the major muscle groups in the arms.

Source: www.livestrong.com

exercise Fitness Doha muscle toning Pushups qatar women Strength training women's fitness workout

How to really tone your legs: 4 key exercises

The leg machine to avoid at the gym

There is a piece of equipment in the gym called a seated leg press. If I had my way, we’d douse all of these leg-press machines in napalm and hurl them into an active volcano. They are more than just a crappy way to build leg muscles; they are ruptured lumbar discs waiting to happen.

Look at the image in the link above and see how she is bent at the waist. What happens in that position is that the lumbar vertebrae open up at the back and close together at the front. Then you add a tremendous amount of force pushing in exactly the wrong direction, and it can cause a posterior rupture in those lumbar discs.

I have two blown discs in my lower back (not from this machine — the tale is long and boring). I can tell you it’s no fun to have that happen to you, and it took a lot of rehab to get me functional again. Don’t ever, ever use this machine, for this reason alone.

Another reason not to use it is that it isn’t exactly a functional movement. Look again at what she’s doing. Can you imagine a real-life scenario where you need to use strength in that specific type of movement? I can’t.

The right way to tone your legs

Focus instead on movements that use a natural downward force of gravity, instead of some lousy machine that imitates it. Working with gravity that is driving straight down is called a “structural exercise,” and it actually helps build and support the structure of your entire body.

There’s been question lately about whether or not this type of weightlifting can build bone density, but it still helps reduce the effects of osteoporosis and fractures as you age — just perhaps not for the reasons people originally believed. Instead, these types of exercises dramatically improve your physical capabilities and strength, so you’re far less likely to fall and a lot tougher if you do. These types of exercises are like a fountain of youth. You want to be tough and spry into your old age, don’t you?

One thing I’ll note is that what I’m about to recommend is pretty intense stuff, and it’s intense because it gets results. If you’re a rookie, you must get proper training. I don’t recommend hiring a trainer at a commercial gym — I believe that many of them aren’t well trained, and have sales quotas of training they have to sell. Instead, go through a university, a private studio, or a community center — find someone with a degree in exercise physiology, and preferably someone certified by the Canadian Society of Exercise Physiologists.

The four exercises for awesome legs

With that motivation, here is what you need to do to build strong and sexy legs, in rank order of importance:

Squats: You knew I was going to write that, didn’t you? It’s almost become a cliche. The reason why is because they’re awesome. Look at the movement in this video — now that is a natural movement that you make all the time. Being able to do that well not only makes those legs look better, it makes your entire body more powerful from head to toe.

Dead lifts: This is old-school, hardcore, bad-ass kind of lifting I want you to do. This one and squats both really require proper technique to get the benefits and prevent injury, so remember what I wrote about qualified instruction. See a graphic here.

Lunges: There are lots of different ways to do these, and mixing them up is always good. Again, a good trainer can show you a variety of types of lunges. Here is one.

Calf raises: There are lots of different ways to doing these as well. You can stand in a machine, sit in a machine, stand on a step and just do one leg with your body weight while holding a railing, or do that last one with a dumbbell in the other hand for added weight. They’re all good.

A few machines that are okay

I think quad extension and hamstring curl machines have gotten a bad rap. Yes, they are machines, and yes, they manipulate the angle of gravity — but they’ve also been designed for use in rehab and can strengthen and improve the look of those leg muscles. I don’t believe in relying on them as a primary exercise for legs, but to finish things off they’re just fine. Another machine that isn’t bad is the hack squat.

What I mean by that is, say you’ve done all of the above and are feeling pretty wiped — but still have a little gas left in the tank and want to do just a bit more focused leg work. If that’s the case, using these machines is fine.

Source-http://www.chatelaine.com/health/fitness/how-to-really-tone-your-legs-four-key-exercises/

crossfit courses training weight loss tips women Women athelets women's fitness workout

Small Changes to Improve Your Health in Your 20s, 30s, and Beyond

Sometimes it feels like being healthy is just living in asylum. No eating this, no drinking that, no doing this, no doing that. That can steal the joy right out of everyday life. What if we told ourselves “yes” instead?

National Women’s Health Week is all about shouting a resounding YES! to living a healthier life. Yes! to taking care of ourselves, body and mind.Yes! to preparing for the future. Yes! to making better choices. While you may need to make different kinds of changes depending on your age and stage of life, all women can make small changes for better health.

Here are some ways to say YES to a healthier you

ACTUALLY Eat Healthy

You have heard this many times. So what’s stopping you? There are tons of recipes, cooking tips, and meal plans (with shopping lists!) to choose from. You can even get your kids on board. In your 20s? Now’s the time to get in the habit of healthy eating. Learning to eat well now will make it a lot easier to keep eating well throughout your life.

Get Active, No Matter Where You Are

You know you need to work out, but it doesn’t have to be in a gym. Spend a little more time doing the things you love. For example, walk the dog a little quicker, for a little bit longer every day. Little steps can lead to big changes. If you love dancing, take a dance class. Or if you enjoy socializing, join a tennis team, or start a running group. In your 30s? It’s not too late to fit exercise into your life and develop a routine. The exercise will help with stress, too.

Pay Attention to Your Mental Health

This one can be tough, especially for women who juggle work and family. After all, if it was easy to lessen stress, wouldn't we all be doing it? When you are feeling stressed, try stretching, deep breathing, or talking it out with a friend. If one thing doesn't work, try something else.

Get Regular Checkups and Preventive Screenings

One of the best ways to reduce your risk for illness and disease is to see your doctor regularly—before you get sick. In your 50s? Ask your provider about which cancer screenings you need and how often.

Use Smart Judgement

Choose healthier options instead! Take time to enjoy your drive, and make your phone call or send your text message when you safely reach your destination.Your decisions can help keep you healthy. No matter your age, quitting smoking is the one of the best things you can do for your health. These apps can help!

Source-http://www.womenshealthmag.com/

fitness health health advice motivation training

Getting in shape!

Do you want to get into a better shape this year, at least better than the previous one? Are you looking to lose your belly weight, run faster, and boost your energy? To start off, make sure you have realistic, measureable and simple goals. Break down your targets into smaller targets defined by timeline. So by the end of the holidays, you will not have a bulging belly, nor a hammer of disappointment for not reaching the target. Here are four simple yet helpful tips to get you going:

1:

While you are looking to get in shape within time, appointment a fitness coach who can be your guide throughout. A good fitness coach can make a lot of difference!

2:

If you ever feel low, less motivated and under-enthused while running on treadmill, or working out, be open to challenge yourself with newer ideas. You might want to change your routine, or the place you work out at. Cycling on a stationary cycle is tough- totally understandable.

3:

This is one of the most common mistakes you’ll make while you are getting into fitness routine. Don’t ever let your ears get used to your old music. Make sure you bring new music, add and remove tracks into your playlist. Try to make a long, varied and high-energy playlist that can keep you motivated.

4:

Find a buddy. As simple as it sounds, find someone who also intends to achieve same targets as you. Having a friend who can motivate you in your low times, and keep you get going is a blessing. Schedule your workouts together, notice the changes in each other’s body and encourage one and another. If you are in Doha, joining a fitness class is a great way to team up with new people.

UrbanPoint has a variety of offers on classes of Pilates in Doha,  that you can try. 

motivation tips & advice training workout