Kettlebell Set: Handy and Practical For Exercise

ByCameron Dennard

Have you finally found the ideal fitness equipment that suits your needs? While a lot of equipment is designed for increasing strength and endurance, they can be expensive and take up a ton of space at home. While rowing machines, treadmills and elliptical bikes are excellent for building stamina, they don't develop strength. Joining a gym sounds good, but can you make it there consistently? Depending on where you live, the weather may not allow you to travel to the gym on certain days. So, what's an alternative? How about a kettlebell set.

Kettlebell workouts are unique because they not only are fat-burning, but they also build strength and endurance. Russians have used this piece of equipment for a long time because of its ability to enhance power. The kettlebell then started to be utilized by Russian soldiers and Olympians to help them train and perform at a higher level. So what's not to like?

A kettlebell is almost like a cannonball with a handle attached. An overlooked benefit of kettlebells is increased hand/grip strength as you do exercises such as cleans, snatches, and jerks. It really is an ideal piece of fitness equipment because of how versatile it is. Owning a set allows you to workout whenever you want without ever having to leave your home.

There are many types of kettlebell sets that you can buy nowadays. One is the popular and traditional cast-iron kettlebell set. It usually comes in three different weights: 10 pounds, 12 pounds and 14 pounds. The set is ideal for women who want rapid fat loss and tone. Of course, this amount may be more than enough for men also.

As you continue to progress and build strength, you can also easily increase the amount of weight by getting a heavier kettlebell. A 22-pound set might be ideal for a lot of men who are already active and looking to add bulk. There are several steel competition kettlebell sets that meet the International Union of Kettlebell Lifting Standards. Currently, a kettlebell set is normally color coded according to weight and has polished handles for easy handling.

No matter what kettlebell set you choose, make sure to consult a doctor first before trying a strenuous program. Those who have a current condition are strongly encouraged to do this. Buying a kettlebell workout video is also advised so you can learn how to use it properly.

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Vertical Leap Training

The Jump Manual Review

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Google Pagerank'ım 2 Oldu!

Evet başlıkta bahsettiğim gibi google pagerank'ım 2 olmuş. Aslında hiç beklemiyordum öyle boş boş otururken birden wmaracın'dan siteyi ölçtürmek geldi içimden hemen girdim ve ölçtüm gerçekten şaşırdım. Ama daha ne başarılara el atacağım bekleyin ve görün bunlar başlangıçlar. Ayriyeten alexa dünya sıralamamda yaklaşık 400.000 e düşmüş; alexa ülke sıralamam ise 5.000'den 3.000'lere düşmüş. Google indexim 366 ya çıkmış. Yandex indexim baya çoğalmış bir kaç hafta önce 45 olan index şuanda 119 olmuş google görsel indexim zaten iyiydi onda fazla bir artık yok oda 1.560 olmuş. Sayfa hız skorum da biraz düşüş yaşanmış eskiden %86 olan hız şuanda 78 e düşmüş durumda bununla ilgileneceğim...



Detaylı bilgilere buradan veya buradan bakabilirsiniz.

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GARY BOGNAR 05

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How Much Running Is Required to Train for a First Half Marathon?

Running a first half marathon is a great way of getting fit, losing weight and maybe even earning some money for a good cause. But how much training is required?

The answer depends on two things - how fit you are at the beginning of your training, and how fast you want to compete the 13.1 mile course. Both need to be considered together. Starting from a low level of fitness but trying to run the course in less than 90 minutes is going to take a LOT of training.

It's generally reckoned that to achieve that sort of time, you will need to be running in the region of 50 miles per week. And starting from a low fitness base it will take quite a long time to get up to that level. A useful rule of thumb is the 10% rule - increase your total running distance by no more than 10% from one week to the next if you want to minimise your risk of getting injured. Most injuries are caused by increasing the intensity or distance run each week too quickly. The 10% rule helps prevent runners from getting carried away. So if you can run 10 miles per week now (spread over 3 or more runs, obviously) the most you should try next week is 11 miles. Keep to this simple rule and you should be able to avoid over-training, and keep uninjured for your first half marathon.

So, if you haven't run for years, you are looking at 6 or more months hard training before you are able to do the kind of weekly distance that will be required to run 13.1 miles in under 90 minutes. On the plus side, that would probably be fast enough to get you in the to 2% of finishers - and that includes the elite runners! Most of us would rather set a less demanding target - maybe just completing the distance, or aiming for less than 2 hours, which would still get you in the top third of finishers for the Great North Run in the UK.

Either way you should be looking to build up to running at least 3 times a week, spread out over the whole week, steadily increasing the weekly distance as you go. It's very tempting to try and get all of your training done in one or two sessions a week. However, that is not only a good way of getting injured, but it's also bad for your body. You don't tend to build up the muscles you need so much and you don't lose so much weight. Consistent, regular exercise is the key to good results. Missing a day is OK. Missing 5 days in a row is going to make it so much harder to achieve you goals.

Find out more about training for a half marathon at www.erunningweightloss.com/halfmarathontraining

Rob Knowles used to be a sedentary, overweight office dweller. He still wastes his days trying to earn an honest living in an office, but he did take up running, he lost some weight and now he just won't stop going on about it!

© 2012 Rob Knowles

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Downloading Your Workouts

I was in the gym last Friday and two guys training there were doing a leg work-out they got off the Internet. They were leg pressing with just three plates on each side, a weight so light it wouldn't even qualify as a warm-up, but they said they needed to reach 30 reps, at least according to the plan they were following. I started inquiring about the makeup of the workout, when one of the guys down-loaded it for me on his smartphone. Sure enough, the mass-building routine started off with leg extensions, but did a drop set of 100 reps before going to a multijoint move (leg presses) for sets of 30. Then it was on to standing leg curls before other multijoint, hack squats. The order of the workout made no sense; the reps were too high to elicit a mass-building effect, and the routine was littered with intensity-boosting techniques that seemed randomly placed.

With thousands of websites providing free workout advice, chances are if you're going online to get your workouts you're rolling the dice with your muscle gains. One guy approached me about a year ago and told me he was writer of the year for a popular bodybuilding website, so I checked over his recent submissions and I honestly threw the heap of papers into the reject pile. My hunch is that the site he wrote for was more attuned to selling supplements than it was in providing good advice. So the bottom line is that tons of websites offer free training advice and articles on working out, but most of the workouts don't really work, those sites are there for one reason and that is to really sell their supplements and products. Most of the time you can get signed up with a gym and at little to no cost a professional trainer can get you on the right path to true and in most cases a faster muscle building system. The trainers can also give you advice as to how much and what kind of supplements you need to take while you work out, because most of the supplements usually don't work or can cause long term problems on your body. If you can't afford a gym membership then talk to somebody who has been lifting weights for a long time and look at how they look from doing so and in most of the time they usually can give you advice on a very effective way on how to build muscle just by working out at home.

To learn more on how to build muscle fast and safe, along with the right products to use, go to betterfitnessandbeauty

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Around the Hood

This post is a little random, but here are a few things I have seen around the hood in the last few days.

-Maybe you can't see this very well, but when I went running last weekend, I saw this (it's a guy running away from me, on the wrong side of the road). As we determined, he should be running toward traffic. I wanted to say something to him! And this is the perfect road I am talking about, because you pretty much have to run IN the road, since there is no sidewalk and barely a shoulder to run on.

- Temescal Park, where you can swim! In fresh water. Although I bet it's mighty chilly right now! But people were there, swimming laps. It made me re-think the fact that I should probably be going swimming, at least once a week. It was so nice! I have the goggles and suit; I just need to work up the motivation!

- Another one of those "gosh darn them" moments. This car, parked on the sidewalk, where I had to run around it. There were plenty of parallel parking spots on the street. Right next to this driveway, in fact.

- As seen in Safeway. You probably can't read it very well (click on photo to zoom) but it says: "Warning, the red wine vinegars and balsamic vinegars on these shelves contain lead, a chemical known to the state of California to cause birth defects or other reproductive harm." So why are they on the shelves? Anyway, no matter, I purchased the one on the right.

- As runners, we talk a lot of the taper, and "taper madness". Well, if you come on down to my hood, you can get "taper madness"...or "fade madness", "afro madness" or many other fun afflictions. Or a haircut. (I wonder if they do those little z's?)

- Gordon Biersch garlic fries and a ballgame. The only thing better is that and a beer (not shown).

What's going on in your neighborhood? Where is your closest place to swim outside? What do you indulge in when you go to the ball park?

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Entryway Lighting Final

I have been talking about purchasing an overhead pendant light/chandelier for our entryway for quite awhile.  Browing tons of options (see here), thinking I made a decision (see here), before finally landing on this one:

I decided I wanted something that looked more modern and opaque.  I was inspired after my Mom purchased the same one for their home office (we have eerily similar taste) after having seen the real version hanging in a store in La Jolla. And also having spotted it awhile ago on Copy Cat Chic--it is a near dead ringer for the much pricier version (see here):

Real version at over 4x the price!

The purchase has actually been made so it's a done deal, can't wait to hang it and share!

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Açılır Menü-Blogger Drop-Down Menü-2

Blog yazarlarının en çok istediği, okuyucularının yazılarına kolay ve kısa yoldan ulaşabilmesini sağlamak.Siteler üzerinde yapılan araştırmalarda da en çok dikkat çeken ve tıklanma oranı en yüksek olan bölgeler sağ-sol kenar çubukları ve üst

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Working Out With A Friend Will Get You Better Results

Many believe that the best way to focus on your workout is by working out alone and trying to avoid wasting lots of time socializing in the gym. There is also a group that says that the best way to exercise is to work out with a friend or family member. They believe that by working out with a friend you can build a habit that you can continue for a long time. The popularity of boot camp programs have grown so much because of the motivating group environment. So let's discuss the benefits of working out with a friend/partner and some tips on how to find the best exercise buddy or partner.

Research shows that there are many benefits of working out with a friend/partner than what you might think. The right workout partner can help boost your motivation and have someone to share your success with. However, the wrong partner or buddy could easily steer you off course and make you lose site of your goals. So grab your friend, family member or even a pet and start working out. There is however some things that you need to consider when choosing your workout buddy, so keep these things in mind in finding one.

You and your partner or buddy should be at least at the same level of fitness. Because it can be sometimes frustrating to the fitter one that his or her partner can't keep up and it can then be demoralizing for the less fit partner.

Choose a partner that has the same fitness goal. It can be hard to work out with someone who wants to focus on their flexibility while you on the other hand want to increase speed and strength.

There are people who prefer to workout in the morning, while there are others who like to work out at night. Choose a buddy that has the same schedule as you, or one that can go with you most of the time.

It is very important you like the person you are working out with. Although it can be fun to workout, it is also a very hard task. So if you are with someone who would only make it harder for you then this is not good. Find someone who can inspire you to go on and not discourage you.

If you are thinking of joining a boot camp, join with a friend/partner so you have someone there initially who is starting out with you for motivation. You will soon make new friends at boot camp that can also be there to motivate you when your friend cannot make it, or just have additional support when your friend is at boot camp with you as well.

It is fun to work out with a family member or friend, and some of the benefits of working out with a friend /partner is that it can help keep you motivated while you burn more fat and lose weight more quickly than when you workout alone. Just be sure that you choose carefully the right partner so that you can both enjoy all these benefits of exercising.

Kris Crepeau owner of X Core Fitness in Worcester, MA invites you to visit his website at http://xcorefitness.com for more fitness and weight loss information. You can download a free report on getting back into your skinny jeans by visiting his site as well.

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How to Train for a Half Marathon - Intermediate Runners

ByRebecca E Lynch

Initially, a half marathon can seem a bit daunting. However, if you're an intermediate runner, meaning that you've been running five or six times a week and are averaging between 15-25 miles per week, you're ready to attempt your first half marathon. With a bit of planning and a lot of training, you'll be crossing the finish line in no time.

Equipment
The great thing about running is that it's essentially free. It doesn't require an expensive gym membership or fancy clothes. All you'll need is a good pair of running shoes, a couple of good pairs of socks, and an inexpensive watch. Purchasing quality shoes is particularly important, especially as you begin to run longer distances, and it's very crucial to invest in a good pair. Many running apparel and sporting good stores offer a complimentary shoe fitting; they'll observe your step and examine your feet to match the precise shoe exactly to your needs. Socks may seem insignificant, but don't underestimate the power of a good pair of socks. Nothing hinders training like an agonizing blister.

Training
There are many free half marathon training programs available for download on the Internet. Most are centered around the same concepts: gradually increasing mileage to build endurance while incorporating aerobic intervals to improve stamina. Make sure to verify that the selected program comes from a reliable source, and try to follow the training schedule as closely as possible. If you have a busy schedule, it helps to plan a week in advance exactly when you'll take on your daily runs. In addition to the training program, strength training and stretching are extremely beneficial to avoid injury while distance running. High repetition, light weightlifting is arguably the most useful and important cross-training exercise for runners. However, nothing is more important to a proper training regimen than a thorough stretch before and after each run. Incorporating yoga into your fitness routine a couple of times a week is also a great way to minimize injuries and aid in muscle restoration after a long run.

Nutrition
As an intermediate runner, you've probably already mastered the art of fueling your body for long distance runs. However, when training for a half marathon, it's very important to monitor your daily calorie intake to make sure that you're getting an adequate amount of calories. Listen to your body, and nourish it appropriately with a sufficient amount of protein and carbohydrates. If in doubt, there are a plethora of books and online forums available where you can find an abundance of meal plans specifically designed for runners and athletes. During long distance runs, many runners ingest energy gels or protein bars to increase endurance and maximize energy. If you plan on consuming these, make sure to conduct a trial run with the product, as you never want to experiment with a new product on Race Day.

Prepping for Race Day- What to Expect

As Race Day approaches, it's normal to experience a bit of anxiety. Many runners make the mistake of overexerting themselves in a last-minute attempt to prepare. Instead, trust your training and don't try to overcompensate, as this has been found to be counter-productive. Adhere to the training schedule and make sure to taper the training a week prior to the race. Your two meals prior to the starting gun are highly important. On the evening before, eat a meal of protein and complex carbohydrates, and again, you don't want to experiment with any unfamiliar foods. Awake early and allow plenty of time for a relaxed preparation and transport to the starting line. At least an hour before the race, consume a small meal composed mostly of carbohydrates, and drink plenty of water. Upon arrival at the race site, find your proper place at the starting line, and soak in your surroundings. You've worked hard, trained hard, and now it's time to enjoy the run!

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