Archive for September, 2010


2NE1’S CLAP YOUR HANDS AEROBIC EXERCISE

Looking for an aerobic training that you can do at the comfort of your own home?

Well, now a day people tend to use dancing as a form of aerobic exercise.

Famous YG Girl Group Idol recently released their new album “21”(to anyone) and one of their title tract is the song “Clap your hands”. With it’s upbeat sound and  Aggressive bass added with flawless raps . This song increasing one’s heart rate thus suitable for an aerobic beat exercise.

Adding up is their superb choreography which is repetitive and is highly recommended for an aerobic exercise routine.

Without further ado, let’s start practicing the “Clap your hands” choreography and together let’s shed some fats!!!

cr.wawarookie (wawa dance academy)

SPREAD THE  2NE1’s CLAP YOUR HANDS CRAZE!!!

Add. Info:

steady state exercise

Any repetitive, rhythmical, relatively low intensity exercise involving large muscle groups. Aerobic exercise increases the body’s demands for oxygen and adds to the workload of the heart and lungs, strengthening the cardiovascular system and helping to develop endurance. For aerobic exercise to have lasting benefit, it should have the following features:

FREQUENCY: at least 3 days per week, but no more than 6
INTENSITY: high enough to elevate the heart rate to between 60 and 80% of its maximum
DURATION: 20-60 minutes of continuous activity.

Examples of good aerobic exercise are jogging, brisk walking, cross-country skiing, swimming, cycling, and dance.

Most female focus on exercising their inner thighs and triceps. Inner thigh exercises are designed to tone and shape your legs.

It is very important to distinguish the difference between nicely toned legs, and bulky, muscular legs, as well as the Triceps , triceps exercises are designed to enhances tone of the arms giving off a more sexy looking arms.

Wanted to have a toned inner thigh and a sexy arms like 2ne1? follow this simple steps that 2ne1 trainer share.

In this video , Master Hwangssabu teach us a compound exercise given to 2ne1 to keep their thighs and arms in shape.

cr.hwangsabbu workoutTV/2ne1 program

exercises:

Sumo sqauts – The sumo squat is a safe and effective exercise that targets your inner thighs and glutes.

Begin with your feet wider than shoulders width apart, toes pointed out and knees over the toes (think of a sumo wrestling stance). Keep your back straight, chest out and abs tight throughout the move.Squat down until your thighs are parallel to the ground. Focus on sitting down rather than bending your legs to avoid straining the knees. Keep your weight on your heels throughout the exercise while maintaining a straight posture.Push off with your heels at the bottom of your move, squeezing your glutes and inner thighs until you are back in the starting position. Once you have completed the squat, check your alignment and start again.Perform breaths on each repetition inhaling on the way down while exhaling slowly on the way up. Proper breathing creates internal pressure in the stomach and chest, which helps to support your spine during the squat.

Overhead Triceps extension– tis exercise targets the whole triceps ms.

Grasp the dumbbell with both hands and hold it straight up, slightly behind your head. The dumbbell should point down to the floor, you are grasping one knobby end with both hands.Lower the dumbbell behind your head while keeping your upper arms and elbows still, only bending your lower arms.Once you have lowered it as far as comfortable, raise it back over your head, exhaling and tightening your abs as you raise it. Raise the dumbbell as far as you can comfortably lift it until your arms are extended.Now lower the dumbbell again, slowly, keeping the motion smooth and controlled.Inhale when lowering the dumbbell, exhale and tighten the abs when raising it.

Front raises- targets shoulder ms. specially anterior deltoids

Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent.Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.Inhale when lowering the dumbbell, exhale and tighten the abs when raising it.

Combination (Sumo squats+Front raises+ Overhead triceps extension)

do Sumo squats with front raises x 7 reps. After the last repetition, hold the squat position and raise the dumbell overhead. hold the position for 5 seconds then proceed to Overhead triceps extension x 7 reps(still holding the squat position).

Perform this move slowly and with control to get the best benefits. Going fast doesn’t give as many benefits.

do this routine for 3 sets. you can do this exercises 4 times a week.

Neck exercise for Computer geeks

I stumble upon this poem.  A must see neck exercise for geeks!!! enjoy!

neck exercise

Are you planning on joining the next marathon event? Afraid that this will be your first time and don’t know the training you need to undergo?

Well, tons of people attempt to run a marathon every year. In fact, around half of the people in any given marathon are beginner marathoner. That means in the lead-up to the race, the majority of people have never taken on training for a marathon before.

There are things that you need to follow and consider when doing marathon training. It’s not an overnight change but it could surely help you get in shape at the day of the event.

In training sessions, the general rule of thumb is to keep our heart rate to between 60%-70% of your maximum heart rate, the reason for this is that if you train at a rate below this heart rate, then you will not get the most out of your sessions. However, if you go above these levels for your longer runs then your recovery period will extend and that is when you will most likely feel flat and tired during the day.

You need to follow training schedules that is designed for your own fitness level, the miles you get into your legs the fitter you will become. That is because you will actively improve your fitness and endurance levels when training for a marathon.

As a beginner you always start with a brisk walk then progress into jog then jog into run. It’s as easy as one, two,three. All you need to have is discipline and commitment.

Here are some training tips to follow in training for a marathon: (by Bob Seebohar)

  1. Goal Setting – I firmly believe anyone can complete a marathon as long as he or she is in good physical health without injuries. However, realistic not idealistic goals should be set from the start. I would encourage this athlete to set her primary goal as finishing without injury. Often times, athletes (especially first timers) will converse with other athletes to set race goals, but these are often idealistic goals that are sure to set the athlete up for failure. Once you convince her that this goal is the smartest way to begin her training, then and only then should you construct her training program. I cannot emphasize enough how important it is to have a well established and athlete supported goal before engaging in the training program.
  2. Assess Sport Background and History – This is even more important than program design because you will not know where to begin or how to progress the training program if you do not understand the athlete’s sport history. With so little time to train, the main goal I would have for this athlete would be injury prevention. She will finish the race even if she walks as I described above.
  3. Training Program – I will make the assumption that the athlete has not been running consistently (at least three times per week) for the past three to five years but does run one to two times per week at the longest duration of 30 minutes.
Week Walk Run Core Strength
1 2 times for 1 hour 2 times for 30 and 35 mins 1-2 times
2 2 times for 1 hour and 1 hour, 15 mins (hills) 2 times for 35 and 40 mins 1-2 times
3 1 times for 1 hour, 30 mins (hills) the day after the longer run 3 times for 30, 40 and 50 mins 1-2 times
4 1 time for 1 hour, 45 mins (hills) the day after the longer run 3 times for 40, 50 and 60 mins 1-2 times
5 2 times for 1 hour, 30 mins and 2 hours (hills) the day after the longer run 2 times for 45 and 60 mins 1-2 times
6 1 time for 1 hour, 30 mins (hills) the day after the longer run 3 times for 50, 60 and 70 mins 1-2 times
7 1 time for 1 hour (hills) 3 times for 60, 60 and 80 mins 1-2 times
8 1 time for 1 hour, 15 mins (hills) the day after the longer run 3 times for 45, 60 and 90 mins 1-2 times
9 1 time for 2 hours (hills) the day after the long run 3 times for 60, 60 and 110 mins 1 time
10 2 times for 1 hour each 1 time for 45-60 mins 2-3 days before race

    As you can see from the outlined training program, progressing from walking to walking on hills and gradually introducing longer but safer run volume are the keys for finishing a marathon successfully. I also typically recommend performing longer runs on dirt roads or paths whenever possible to lessen the ground forces when the foot strikes the ground. When it comes to preparing an athlete for a marathon with only 10.5 weeks, it is important to err on the safe side of injury prevention. Runs can always be substituted for long walks and should be considered if the athlete experiences any type of musculoskeletal challenge upon beginning the training program.

    cr: http://ptonthenet.com

    STAYING FIT EVEN DURING TRAVEL

    It was a well-known belief that when you go on a travel, your diet and fitness level go down the bushes too. This is one of the main problems for those people who wants a continuous fitness regimen and for those who just started one.

    For travelers, I compile these simple “On-the-Go” exercises. You can always incorporate your regular fitness programs or start a new program when on a travel. Being creative is the key, learn new techniques. It will help you get healthy and fit while reducing your stress and increasing the day’s productivity.

    These are some of the travel tips and exercise “On-theGo” routines.

    1. It is better to book a daytime flight, more activities can be done upon arrival and being active can lessen the effect of jet lag.
    2. Walk! The best way to sight-seeing, Shopping is thru walking. Walking helps you maintain your fitness at the same time you can appreciate the view more.
    3. Remember to hydrate once in a while. So always tag along bottled water or power drinks of your choice.
    4. When eating out on the road, try ordering without looking at the menu. Arrive at the restaurant with a healthy meal in mind, like steamed vegetables or broiled chicken, and just order it. Fruits help a lot too.

    Exercise “On-the-Go”

    1. Cardio > 30 mins walking ( so far most travelers walk for more than 30 mins. )
    2. Body weight exercises such as:
      1. Squat  X  20 reps  X  2 sets
      2. Lunges  X 15 reps  X 2  sets each leg
      3. Calf Raises  X 20 reps X 2 sets
      4. Push up  X 15  reps  X 2  sets (push up preferences >wall pushup.on knees. On floor)
      5. Back bracing  X 20 reps X 2 sets
      6. Triceps dips X 15 reps X 2 sets
      7. Crunches X 20 reps X 2 sets

    continue routine for the whole travel time (1-3 weeks)

    Stay healthy and fit!!!

    Maintaining a Healthy daily lifestyle for beginners are somewhat a challenge. There are lots of things to consider in starting a lifestyle change  but it all comes down into one most important thing, you need to build a HABIT of it. Building a HABIT is not very easy, you need to start with Self Discipline, Consistency  and of course Commitment . Starting  Nutritional diets and Exercise programs are easy but the hard part is the continuity of the program, this is where you need Consistency. Consistency is always a good starting point.  We all know that there are times we have to attend various functions and some of it are temptations such as high alcohol intakes, gluttonous feast are just some examples. How do you deal with it? Self Discipline,remember Self Discipline is a Freedom from laziness and lethargy, freedom from the expectations and demands of others, freedom from weakness and fear—and doubt. Self-discipline allows a person to feel his individuality, his inner strength, his talent. He is master of, rather than a slave to, his thoughts and emotions.”(H.A. Dorfman ;The Mental ABCs of Pitching). You are the master of your own self, it is your will power to decline temptations. Lastly, deciding to have a Healthy daily lifestyle is like deciding to be in a relationship. You need to pledge yourself into achieving your  goal, Optimum Fitness, you need to be committed. Having those three things (Self-discipline,Consistency,Commitment) will give you the edge to form a HABIT, a habit that will help you out all the way in your pursuit of Healthy daily lifestyle.