Archives for July 6, 2017

Toning Up – An Introduction To Getting Toned

We’ve heard it all before. And we’ve probably said it ourselves especially when beach season is just around the corner.

“I want to get more toned.”

When you ask them what they mean by wanting to get “toned”, chances are you’ll hear adjectives such as “tight”, “firm” and “trim”.

So what is toning?

“Tone” refers to the condition of your muscles. It should be tight and firm but you must also reduce your level of body fat so it will not obscure visibility or definition.

At rest, your muscles are in a state of partial contraction. When required, muscles fibres contract priming your body to action. Muscle contraction is more evident in a lean but built physique. This is why over the years the word “tone” has been associated with a trim, tight and firm body.

There are 3 components to getting a toned body…

The first component is resistance training. When you apply resistance to muscle it responds by recruiting fibres to handle the amount of forces directed to it. Staying frequently active helps with toning your muscles and helps burn off excess body fat by increasing your metabolism.

There are many ways to apply resistance to muscle but the best way is by lifting weights. With a weight training program, you can adjust the amount of resistance by tweaking the amount of weight or increasing the number of reps.

The second component is cardio. The most effective form of cardio is High Intensity Interval Training (HIIT). Not only does your body use stored carbohydrates as the primary fuel in HIIT but your metabolism stays elevated 48 hours after exercise. Your body becomes a fat-burning machine!

Finally, the third component is diet and proper nutrition. You need the right sources of calories to fuel your workouts and to jump-start recovery after a productive training session in the gym. A well-planned diet made up of healthy and nutritious meals will help unveil your toned physique!

Getting all these components to work and complement each other will be the key to a successful body toning program.

Before you embark on a muscle toning program, visit several exercise websites for specific exercises for toning up as well as specific diet tips.

You can exercise all day long but having the correct diet will be the key to making that muscle tone visible to the world and ensure all your hard work pays off!



Source by Dmitri Simons

Understanding the Definition of Health Related Fitness

Being a Health and Fitness Professional, it is my job to understand terms and definitions which are commonplace to this industry, as well to keep abreast of evolving trends. Through my experience, I have found that a number of terms deserve a little more clarification than that which they are granted.

Aside from clarifying the definition of Health Related Fitness, this article intends to shed some light on a few of the associated terms, and to show their respective distinctions.

Is it simply all in a name?

The fitness world seems to use the concept Health Related Fitness like a generic fitness principle – interchangeable with others like “Physical Fitness”, “Health and Fitness” or simply “Fitness.”

While all of these terms can be included under the broad term Health and Physical Fitness, they individually refer to different aspects – both generic and specific. Unfortunately, references to these and other fitness-related terms are often vague, while consistency in their intended use is meager at best; there is a kind of “generally accepted” use for them, but individuals often rely on own interpretation, and this can lead to confusion.

With that said, does Health Related Fitness simply infer fitness by means of good health? Not quite. That is why we need to understand a little more behind these words before digesting the definition.

How did the term Health Related Physical Fitness come about?

That is a good question. One could probably ask what is this concept all about – can we not simply use the terms “Fitness” or “Physical Fitness” instead?” Why Health “Related”?

The main reason stems from the fact that most health and fitness terms are used inconsistently and often refer to different concepts or notions. Subsequent to the 1996 report from the US Surgeon General (Physical Activity and Health; a report of the Surgeon General), there was a move to try and address the alarming rise in obesity levels among the general American public. Studies and initiatives required standardization among clinicians, health practitioners and fitness trainers to grapple with the task at hand. Enter “Health Related Physical Fitness”, a working term to address the general state of health among the public.

The definition of Health Related Fitness

According to the American College of Sports Medicine (ACSM), the main authority in this field, ineffective definitions with unclear and subjective wordings, as well as definitions containing terms which themselves require defining, have contributed to confusing the term “Physical Fitness.”

There exists no reliable guide for Health and Fitness Professionals to measure “Physical Fitness”, because the term has been so loosely and inconsistently defined. It is therefore that one should consider the concept of Health Related Fitness. The definition therefore centers on the 5 Components of Physical Fitness which relate to “good health.” These Components are:

  • Cardiorespiratory Fitness
  • Body Composition
  • Flexibility
  • Muscular Strength
  • Muscular Endurance

On the other hand, Skill Related Fitness Components are:

  • Balance
  • Reaction Time
  • Coordination
  • Agility
  • Speed
  • Power

According to the Centers for Disease Control and Prevention (CDC), the definition of Physical Fitness emphasizes the difference between Health Related Physical Fitness and Athletic Ability Physical Fitness. Its point-of-departure is the “health” of the US nation, which is often referred to as the “public health perspective.” In that respect, the 5 Health Related Fitness Components are more important than those related to Athletic Ability (or Skill Related Components).

Although the concept of Health Related Fitness has an integral association with “good health”, the 5 Components are addressed individually by health professionals to allow for their measurement.

Now that we have a deeper understanding of the term, what purpose does it serve?

Continuing from where the definition left off, the objective of measuring the 5 Components is to advise clients about their own particular Health Related Fitness, and to use data obtained from the tests to design appropriate exercise programs which can then be evaluated.

The 5 Components contribute evenly to make up a holistic Health Related Fitness, which is of direct interest to the health of the ordinary citizen, in that the concept is normative. In other words, it is a standard which allows for consistent application.

It is therefore important for those working in the health and fitness industry not to mistake “overall physical fitness” with “Health Related Physical fitness.”

To conclude, let us consider this distinction between Physical Fitness and Health Related Fitness

One needs to bear in mind that regular physical exercise can improve overall Physical Fitness, as well as Health Related Fitness. However, overall fitness is a generic term and is up to subjective interpretation, while Health Related Fitness can be assessed.

The distinction therefore, between these two terms, exists in that Health Related Physical Fitness can be measured according to a set of established comparative norms.

This is where the “rubber hits the road.” The guidelines set out by the ACSM enable health professionals to work with clients to assess and measure their response to exercise and prescribe appropriate exercise programs. A client’s progress can then be monitored and adjusted where necessary in order to obtain the desired fitness goals.



Source by Cleto Tirabassi

Long Slow Distance Running Is the Old Person’s Way to Fitness

The reason adults run in the name of fitness is because of what they hear as they get older. I look at children; if you told a child to go run do you think they would jog or sprint? Well, having four kids my kids never jogged anywhere. When I was young we ran hard than walked to get where we had to go. Jogging is the old person way to fitness.

The reason we slow down as we age is because we train to become slow. We lose fast twitch muscle fibers by training slowly for years that is the reason when you reach your forties, fifties and beyond you worry about injury and you tend to move slower.

So what do you expect to happen over years of slow training? Your body will adapt to slow training. There is no law that says you have to train slowly when you get to a certain age. Just because you see someone jogging down the road doesn’t mean everyone needs to do it.

If you spotted someone on the side of the road doing pushups you would think the person was insane. Just because society say’s one think doesn’t make it right.

If you don’t know by now looking at society and haven’t realized how people will just follow the masses and these people never seem to stand out they are just like everyone else.

If you are one of the many who follow the masses and want to be mediocre than that is okay, but being mediocre sucks!

You will hear many arguments about whether or not running is the key to ultimate physical fitness. Most people have no idea what real physical fitness is.

As a matter of fact most runners are rail thin and look like a number two pencil in running clothing a stick figure running in the name of fitness. Many people will tell you to do what works for you, well if being thin and bony is your thing keep on doing it. Look at marathon runners or tri-athletes they are all thin.

More and more studies are being done and the research is stating that this type of training is reversing the health and fitness benefits of running long distance.

Sprinters are muscular, strong and explosive and look younger while distance runners seem to look more aged.

Distance running is an easier type of training; it is much easier than explosive training, which is why it is the exercise of choice. Bottom line is if you train slow like an old person, you will get exactly that a slow and weak body.

Try it for yourself. Go for a two to three mile run one day. Then a couple of day’s later try some sprints. Sprint one minute walk 30 seconds repeat this for 10 minutes. It should be no problem for a distance runner to do 10 one minute sprints. But you will find out different.



Source by Johnny Grube

A How-To-Guide – How To Become A Swimsuit Designer

How did they do it? It seems like one of the best jobs around, and obviously there’s a large amount of natural talent involved, but how do swimwear designers actually become swimwear designers? And can anyone do it?

Believe me, I asked myself these questions a lot when I first started out in the industry. Like many of us, I also harbored a secret desire to one day design my own range of swimwear. In fact, I still do. But, like anything, it takes a lot of hard work, and timing can be key. Designer swimwear is a niche market, and simply stated, only the best of the best survive. So while you may have a brilliant idea, this doesn’t necessarily equal success.

Starting out

The first step is to learn as much as you can. Like any profession, the more you know, the more valuable you are. I may not be a swimwear designer yet, but I certainly know a lot about swimwear. Be diverse in your knowledge base – knowing what’s hot in swimwear this season isn’t going to get you far. If you’re really serious about becoming a swimwear designer, research and familiarize yourself with all aspects of the swimwear business. Learn how to design, learn about swimsuit fabrics, understand the financial aspects of swimwear design. The opportunities and the wealth of knowledge at your fingertips is limitless, all you need is a little creativity and determination.

Getting a little heavy sounding? Well it is. But you needn’t get put off yet. Starting small, working on one element at a time and taking each part as it comes is the best way to go. All swimwear designers, including the most talented in the industry, all started somewhere, and bar a few, they usually started out small. My advice? Start by nominating a goal, like knowing all the American swimwear designers, then work towards it. Once you have achieved this, choose another one, like knowing all the European swimwear designers, and work towards this one. Becoming a swimwear designer is a process, and what you’ll be surprised at, even after a short period of time, is how much progress you’ve made. By breaking the task into small parts, you make the job of becoming a swimwear designer much more manageable and much less daunting.

Could you be the next women’s swimwear industry success?

I’ve had a lot of contact with a whole range of swimwear designers over the years, and they all say, no matter what their beginnings have been, that perseverance and patience is paramount.

Like the saying goes, Rome wasn’t built in a day, and you can’t expect to be the hottest new swimwear designer just because you want to be. That being said, a healthy amount of self-confidence will take you a long way – and believe me, if you’re truly serious about becoming a swimwear designer, you’re going to take a couple of blows. A thick skin is also a must – you’re going to endure a lot of criticism, not matter how good a swimwear designer you are.

Constructive Criticism & Networking

Whether it’s constructive criticism or caused by jealousy, learning to distinguish between the two is skill you’ll need to quickly develop. But if you can do this, and all the best swimwear designers mastered this early in their careers, then you’ll be the better for it. Maximize the situation and take advantage of the advice you’re being offered by other, more experienced swimwear designers.

Networking is also really important. While the designer swimwear and fashion industry is highly competitive, you’ll be surprised how willing some swimwear designers are to share their advice and give you some swimwear tips in the right direction. Try finding a mentor, or do an internship with an established swimwear designer. The skills you’ll develop under their guidance will be invaluable and also, priceless.

Designing your own range

Here it is, the moment you’ve been waiting for. It’s now time to design your very own range of women’s swimwear. But will all the hard work and time waiting pay off? Well if you’ve put in the effort, there’s a good chance you’ll see the results. But that’s no guarantee. Unfortunately, starting your own line of designer swimwear involves a fair amount of capital. Designing swimwear may be fun, but at the end of the day it is a business and it needs to make money. At a basic level, there’s the production costs of actually making the swimwear, for example, the price of fabric and the labor to produce the swimwear. Then, if you’re really serious, you’re going to need money to market your women’s swimwear label. Whether we’d like to admit it or not, swimwear design is a hype, marketing and promo-driven world, and even the best swimwear designers rely on a bit of good ol’ fashioned advertising.

Finding a business partner, or an investor, is a good way of raising capital to start your swimwear label. To be taken seriously, it’s probably best if you put together a business plan, and even design and make a small collection of swimwear. If you’ve been working towards the goal of becoming a swimwear designer for some time now, you’ve most likely already been designing swimwear for friends and colleagues. If not, it’s something you might like to consider. As I mentioned earlier, you have to start somewhere when designing swimwear, and small is often best – there’s less risk involved and it gives you the time you need to develop your skills.

Taking out a personal loan is another way you can tackle the money situation. Similarly, you’ll need to have a business plan. Either way, a business plan is a must and will help you throughout the process of launching your women’s swimwear label.

Ready to go?

Becoming a swimwear designer sounds like a daunting task, particularly if you plan to launch your own designer swimwear label. But while difficulties and challenges lie ahead, being a swimwear designer is extremely rewarding, and a whole lot of fun! And when designing swimwear is your passion in life, there’s nothing better.



Source by Amber Neumann