- Aerobics Cardio

Do You Step Aerobics

Step aerobics used to be very popular some time back. Are you still doing it? If you are I don’t suppose you have done it for many years. To some it was a civilised alternative to straight aerobics dancing.

Step aerobics is based on stepping up and down on a platform, in time to music of course. it can be good fun, and is good for the leg muscles and to get some aerobic exercise. Aerobic exercise is when your body works hard enough to raise the heart beat by 40 per cent or so.

You use a platform about 30 inches by 15 inches and four to twelve inches high, according to your level of fitness. First, you step on to the platform landing at a particular point, with one foot, then bring the other foot up alongside. Then you step down to a different place with your feet in turn. There are many different movements you can do to make it more interesting, but you always have to lift your body up to get on the step.

More vigorous exercise than aerobic dancing

Proponents of step aerobics point out that it is simpler than aerobic dancing, and that you don’t have to learn many movements. Step aerobics is more vigorous than aerobic dancing, because you have to lift your body weight up instead of just moving it around. How vigorous it is depends on the instructor.

Step aerobics certainly provides aerobic exercise that improves your fitness, strengthen your heart and make you less likely to suffer heart disease. There is some evidence to suggest that step aerobics increases your ‘good’ cholesterol while reducing overall cholesterol levels. However, one eight-week study of a group of women who did step aerobics showed many positive benefits, but did not affect their weight. Don’t expect step aerobics alone to reduce your weight – you will need to eat less, better food.

Is step aerobics really good for you?

Like jogging, though, step aerobics has its detractors. Why? Well, because in doing all that stepping up on a block you are straining your knee joints which are very delicate. In fact if you work too hard at you can damage your joints.

If you are young and healthy, step aerobics is probably OK. But if you are overweight and middle aged, it is definitely not a good idea.

In fact, the old fashioned aerobic exercises like swimming, vigorous hill walking and cycling or roller skating are probably the best forms of aerobic exercise. We could add a new one – power walking – but you need to power along.

- Gym

Get Bigger Muscles- 7 Ways To Get Bigger Muscles Fast

Are you sick and tired of not getting the kind of results you want? Does it seem like no matter how hard you work in the gym or the amount of protein shakes that you consume you still dont have the perfect beach body? Well listen up, the next 7 tips that Im about to reveal will not only help you get bigger muscles but they will help you get bigger muscles quickly, safely and effectively.

If you are not doing, even just one of these tips, then you are making it very hard for yourself to build muscle.

Ok, so lets get bigger muscles.

1.Commitment. It takes a good deal of commitment to build muscle. Commit to training 3-4 times per week. This is enough to stimulate and strain the muscles and allow them to grow. Once you go home rest the muscles and allow them recover with a protein shake. Rinse and repeat.

2.Focus on the main muscle groups. Too many weight lifters out there focus too much of their time and energy on the biceps and triceps. These are weak muscles and by focusing only on them you will build weak muscles. Instead work your big muscles like the chest, back, shoulders etc with compound exercises like dead lifts and squats. By building up your big muscles you have better technique and can perform more reps and sets, thus allowing you to get bigger muscles.

3.Supplements. Supplements are a great way to get bigger muscles but only of you are using the right ones. Products such as protein powder, powdered creatine, multi vitamins and fish oil capsules are all great for the body and muscles. Avoid the latest flashy products whose long term effects have not been recorded.

4.Work on your cardio. There is a common misconception out there that working on your cardio is bad for building muscle. This is completely false. In fact cardio workouts are a great way to get bigger muscles because they speed up recovery and keep your heart and lungs in good shape.

5.Stretch for half the time that you lift weights. Stretching keeps the muscle long and lowers your chances of getting injured whilst training. Moreover without stretching your muscles with shorten and you will actually start to perform worse. Stretching is a must if you want to get bigger muscles.

6.Eat a balanced diet at least 6 times a day. If you want to build up muscle then it is obvious that you have to eat a bit more, however eating just anything will not help. You want to intake about 45% carbs, 35% proteins and 20% fat. Try to make sure that over half of your meals are proper whole foods and the remainder can be liquids like protein shakes and meal replacement.

7.Train like a barbarian. Its too often that you see people at the gym not working as hard as they could be; they sit around and amble from set to set. If you want to get bigger muscles then you have to work hard. Act like each and every set and rep is your last and push yourself to the limit. Theres an old saying You only get out of it what you put into it.

OK, so now you know the 7 steps for getting bigger muscles. They may sound simple but if you remember and apply these techniques and tips then you will reap the rewards. If you are skipping even just one of these steps then you truly are making it hard for yourself to get bigger muscles.
I wish you all the best and hope you get the kind of results that you deserve.