Exercise for Strong Bones – The Bone Building Benefits of Exercise

Tuesday July 30, 2013

It’s easy to appreciate strong, toned muscles. You can not only see the difference exercise makes, but feel a difference as well. While you’re admiring your quads, biceps, and abs, you should realize that something else is going on inside your body. While not as noticeable as strong muscles, your bones are also strengthened when you work out.

Keep reading to learn from the Pittsburg Boot Camp about how exercise affects the health of your bones and what exercises you can do to give your bones a heaping helping of strength.

Bone Growth and Loss

Pitts boot campNew bone is continually being added to your bone structure, while old bone is constantly being removed throughout life. When you’re young, new bone is added faster than it’s removed. But starting around age 30, new bone growth slows and bone loss increases. If bone is lost faster than it can be replaced, osteoporosis develops.

Osteoporosis is a disease that makes your bones weak, thin, and brittle. Since weak bones break more easily, keeping this condition under wraps is essential for optimal overall health. The most common bones that break with osteoporosis include the wrist, spine, or hip. Anyone at any age can develop osteoporosis, but older women are most susceptible.

Thankfully, there’s good news. In most cases, osteoporosis is both preventable and treatable. Great steps to keep your bones strong and healthy include eating a diet high in calcium and vitamin D, not smoking, drinking alcohol in moderation, and getting regular exercise. Certain medical conditions and menopause often lead to bone loss, so speak with your doctor if you are concerned.

Effect of Exercise on Bones

Just like muscle, bones are living tissue. Do the right type of exercise and you’ll help your body grow new bone tissue. As your bones grow, they get stronger. So as you exercise, you strengthen both your bones and your muscles.

Exercise leads to muscle and bone strength, as well as improved coordination, balance, and stamina, which benefit folks of all ages. These benefits are especially important for older adults, who are at greater risk for osteoporosis and suffering accidents that lead to broken bones.
boot camp in Pitts

A boot camp in Pittsburg says the best way to incorporate safe exercise into everyday life for older individuals is to join a workout program. A boot camp can offer healthier formats for exercising that will not harm your body, like machines at the average gym can. Resistance training uses your own body weight to strengthen muscles as well as bone, but does not strain or injure you in the process. Not only will this boot camp in Pittsburg help you build strong bones through unique and challenging resistance routines, but it will help you lose weight and overall lead a healthier lifestyle.

But don’t think only elderly individuals should perform bone-growing exercises. Exercises that improve bone growth and strength are equally important for kids and teenagers, as bones grow the fastest right before and during puberty, with bone mass at its peak during the teen years. At least three days of the week should include bone-strengthening exercises. Younger kids should participate in active play several times throughout the day to help strengthen and grow their bones. The boot camp in Pittsburg is open to all ages and uses exercise strategies that will grow bones and meet the fitness level needs of every participant.

Building Bone

While there are perks to all sorts of exercises, not all physical activity builds bones. To do that, you’ll need to go with weight-bearing and muscle-strengthening exercises. Weight-bearing exercises work against gravity and force you to carry your own weight while standing up.

Muscle-strengthening activities, also called resistance exercises, use your body or some other type of resistance (weights) against gravity. Examples include push-ups, calf raises, pull-ups, weight lifting, elastic bands exercises, and use of other bodyweight exercises.

Beefing Up Your Bone Protection

If your bones are brittle or you’re prone to falls, non-impact exercises are best for you. Such activities will help to improve your mobility, balance, and posture, while increasing muscle strength and decreasing your risk of falling and breaking a bone. Additionally, it’s a good idea to void movements that could increase your risk of falling if your bones aren’t strong and healthy.

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Killer Calves – Simple Exercises to Tone and Sculpt Your Calf Muscles

Friday July 26, 2013

Whether you’re wearing shorts or a swimsuit, your calves get seen more than any other part of your leg. If you’re not happy with the curve and tone of your calves, it’s time to start adding a few simple exercises to your workout routine. Seeing a difference in your calves will take consistency and commitment, but in time you’ll see results.
First off, if your muscles are hiding under a layer of fat, you’ve got to lose weight before toned calves will peek out. For this, you’ll want plenty of cardio exercise and a healthy diet.
By strength training using your body, weight machines, or free weights, your muscles adapt to bearing more weight and will gain mass and strength. Here are six simple exercises that the boot camp in Billings recommends you preform two to three days a week to sculpt some killer calves.

Double-Leg Calf RaisesBillings Boot Camp

One of the best exercises to work your calf muscles is the calf raise. This exercise uses your own body weight or additional free weights for resistance. It has many variations and can be done at home, at the gym, or even sitting at work.

To do the double-leg calf raise, stand up straight with your feet slightly apart. Hold onto a wall, chair, or bar for balance. Press down onto the balls of your feet and raise your body straight up, not leaning forward or backward. Then lower your heels back toward the floor. Repeat.

To add intensity, stand on the edge of a large book, wood block, or barbell weight so that the balls of your feet are on the object and your heels hang off the back. Lower your heels down toward the floor for a few seconds, and then raise them up as high as possible. Repeat. Only lower your heels until you feel a stretch and burn in your calves. You shouldn’t feel any pain.

To work different muscles in your calf, try inverted calf raises (point your toes inward toward each other) and everted calf raises (place your heels together and point your toes outward).

Single-Leg Calf Raises

For additional intensity, try single-leg calf raises. Place one foot on the floor or elevated object and bend the opposite leg at the knee, so your foot is off the ground and behind you. Do 12–15 repetitions on your right leg and then the same number of reps on your left leg. Have good balance and want an extra challenge? Do these with a dumbbell in each hand. Read More…

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Hitting Your Ideal Weight – How Much Should You Lose

Wednesday July 24, 2013

You see the models in the magazines and the actors on TV and covet their bodies. Or you wish you weighed what you did in high school. But if you weighed that much today, would you really be healthy?

When considering what you should weigh, it’s important not to compare yourself to others. What’s good for you may not be what’s good for someone else. If you compare yourself to someone who’s obese, you may think you’re fine if you’re just a little overweight. Compare yourself to a model and you may try to lose too much, set your goals too high, and give up. Your ideal weight depends on many factors, including your age, height, sex, bone density, and your muscle-to-fat ratio. Your genes, hormones, and hunger level all help keep your body weight in its natural set range.

There are several methods for determining how much you should weigh: your body mass index (BMI), your hip-to-waist ratio (HWR), and your body fat percentage.
The Santa Barbara boot camp will show you how to calculate each method.

Body Mass Index

Your body mass index takes into account your weight and your height.

To figure your BMI using metric units, take your weight (in kilograms) and divide it by your height (in meters) squared. For example, if you weight 80 kilograms and you are 1.8 meters tall, divide 80 by 3.24. Your BMI equals 24.69

If you prefer pounds and inches, take your weight (in pounds) and multiply by 703. Then divide by your height (in inches) squared. For example, if you weigh 200 pounds and you’re 6 feet tall (72 inches), multiply 200 by 703 then divide by 5184. Your BMI equals 27.12.

Santa Barbara boot camp

Here’s how to interpret your BMI:

Less than 18.5: Underweight

18.5–25: Ideal

25–30: Overweight

More than 30: Obese

Unfortunately, your body mass index is not a completely accurate measure of ideal weight since it doesn’t take into account muscle mass or your chest, waist, and hip measurements. Since muscle weighs more than fat, a thin, tall runner may have a higher BMI than a couch potato with a large belly.

Your BMI measurement can easily underestimate your amount of body fat if you’re overweight and overestimate body fat if you’re thin or muscular. So while it’s a quick and easy way to have a general idea of your ideal weight, it’s not a tell-all measurement. Read More…

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Facing Childhood Obesity Head On – How to Help Overweight Children Slim Down.

Friday July 19, 2013

Parents of overweight children have a difficult task. As much as they love their children, broaching the topic of weight loss can be tricky.

If your child is overweight, you want your child to know you love and accept him just the way he is. You want him to be confident, but you also want your child to be healthy.

How do you strike this balance? First, you must realize it’s your responsibility to determine what changes need to be made and help your kids make the chances through a positive example and support. If you’re unsure how to get your child on a healthier path, keep reading for the excellent advice that the Pacific Beach boot camp has to offer.

Determine the Cause

PacificBeach boot campAs you get started on the road to weight loss with your child, you must first realize her weight gain didn’t happen overnight. Unless your child has a rare medical condition or genetic factors that lead to weight gain, other factors are to blame. A few simple blood tests can help you determine if the weight gain is due to a medical condition. For the majority of kids—and adults, too—obesity is usually the result of a variety of factors including unhealthy eating habits, lack of physical activity, stress, psychological issues, and familial and societal influences.

When you understand the root of the problem, you’ll be able to deal with it more effectively and successfully.

Be Supportive

Once you begin to incorporate changes to your child’s lifestyle and eating habits, reassure your child frequently of your love. Kids feel better about themselves when they know their parents are supportive. If parents, siblings, or kids at school tease a child about his weight or single the child out as different, the child’s self-esteem plummets. Therefore, a child must feel so secure in his relationship with his parents that he’s comfortable talking with them about his weight concerns without feeling ashamed or embarrassed. Read More…

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Best Nutrients and Supplements for Your Workouts

Wednesday July 17, 2013

Everyone knows that taking vitamins or supplements is an easy way to stay healthy, but there are so many different ones on the market that it’s difficult to keep track of which supplements do what for our bodies.

Choosing the right supplement for your workouts depends on what you want to accomplish fitness-wise. Are you after losing weight and melting fat, or do you want to tone up and build more muscle? The answers to these questions will help you decide on which supplements to try.

Fat BlastersTulsa boot camp

There are lots of different supplements out there that will help you to burn more fat than you usually would. The boot camp in Tulsa recommends trying calcium and vitamin D, vitamin B complex, omega-3 fatty acids, and polyphenols found in green tea, and what’s great about all of these supplements is the fact that you can get them through your diet as well as in pill form.

Calcium is not only important mineral for maintaining strong muscles, but researchers are discovering that calcium may play an important role in the way our body sheds fat. Calcium is sometimes found in your body’s fat cells and the more calcium a fat cell has, the more fat the cell will release to be burned. Up your intake of low fat dairy foods like greek yogurt or low fat milk or pop a calcium supplement, but be sure not to over do it as too much calcium can be linked to cardiovascular disease among other illnesses. Keep your intake between 600 to 1,000 milligrams.

There’s been a lot of studies on vitamin D and how it relates to insulin. Insulin is a fat storing hormone found in the body and vitamin D helps your body to respond to it better. Vitamin D helps glucose get into body cells, which burns glucose for energy. Coupled with calcium, vitamin D is another supplement that will help you to burn more fat. Read More…

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Easy Ways to Speed Up Your Metabolism

Thursday July 11, 2013

When starting a weight loss or new fitness routine, understanding how your metabolism works is really important. The reason is because your metabolism technically refers to the all of the physical and chemical processes in your body that use or convert energy, and by learning how to boost your energy conversion (metabolism) you’re more likely to burn a lot more calories as well as lose weight loss at a quicker pace.

Whittier boot campWhile everyone’s metabolism is different, how fast your body burns its calorie intake depends on several factors. Some lucky people out there just have a faster metabolism in general. And take gender, for instance, men tend to burn more calories than women, which is why it’s a lot easier for men to shed weight faster than their female counterparts. And most people’s metabolism slows down pretty steadily after they hit 40.

Genes, gender, and age are all things that we can’t control, but there are plenty of things you can do to in order to increase your metabolism. Keep reading to find out what tips the Whittier boot camp has on ways to kick up your metabolism.

Chug Water, Sip Coffee and Green Tea

Keeping hydrated should be a top priority when trying to boost your metabolism, the reason for this is because your body needs water to process calories, so much so that even being a little dehydrated will cause your metabolism to slow down. To keep hydrated, drink one 8 oz. glass of water before a meal or snack, you can also trade your pretzels and chips for fruits and veggie as they are full of fluids. Read More…

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Top 3 Things to Burn More Fat

Tuesday July 09, 2013

When it comes to blasting more fat and keep weight off our bodies, there are a lot of things we can do. Of course they all include some form of diet and exercise, and that sounds simple enough, but what if there’s more to it than that?

See, there are so many things to keep in mind when your end goal is to lose weight and get rid of fat. What should I eat, and how much? When and how often should I work out? Which exercises burn the most calories? Is running enough to burn belly fat? There’s a lot of questions to answer when taking on the challenge of decreasing body fat.Boot Camp in Upland

In terms of health and fitness, there are three things we can do to burn maximum fat. Take the intensity and consistency of your workout, your insulin levels, and foods and chemicals that cause you inflammation and bloating, for example, these three things can help tremendously in your efforts to burn more fat, calories, and weight. The Upland boot camp can show you how:

Consistency and Intensity

You’ve probably heard that keeping the intensity and consistency up in your workouts is the best way to lose weight and burn fat, but do you know why that is? Read More…

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How Often Should You Exercise?

Wednesday July 03, 2013

Can’t seem to motivate yourself to workout today? Don’t sweat it,  just add more time to your workout tomorrow. When it comes to increasing your overall health and lowering your risk of diseases, it may not matter how you often you exercise, as long as you put in at least 150 minutes total of physical activity every week, according to a brand new study recently published in Applied Physiology, Nutrition, and Metabolism.
Jersey City Boot Camp

Researchers and experts found that working out for a total of 150 minutes each week at a moderately intense to vigorous activity level had huge benefits in lowering serious health conditions like metabolic syndrome, obesity, hypertension, high blood fats and cholesterol after collecting the data of over 2,000 active Canadians who participated in the study.

Some participants in the study broke up their workout routines into 5 to 7 weekly sessions, while other participants exercised only 1 to 4 times a week. And after looking at the data, experts found that the people who accumulated more exercise minutes during the week were healthier over all, regardless of frequency.

The reason for this is because the total amount, type, and intensity of physical activity all have a greater affect on your body than frequency. While this is good kind of good news, it doesn’t mean that you can just work out for two and a half hours and call it quits for the week because it’s not effective at helping you reach your fitness goals.

Shorter, More Intense Workouts Are Best

Multiple recent studies, like the one published in the March edition of the Journal of Physiology, suggest that the best, most effective way to accomplish fat loss and tone up is to exercise more frequently, but for a shorter period of time, and make those workouts count by engaging in short, but moderate to intense routines. Read More…

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