Personal Training Rancho Cucamonga

January 10 2013

Exercise and Nutrition as Preventive Medicine

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What if you went to your doctor because you were not feeling very well and upon completion of a thorough examination, the doctor simply prescribes a healthy workout regimen and nutritious meal plan as your treatment? It seems as though this is going to become a more frequent occurrence for preventative healthcare. As more and more individuals realize that they are not living very healthy lifestyles which could inevitably bring about diseases such as Type 2 Diabetes, they may also be realizing that some form of self treatment is not that difficult to implement. Does it really take a doctor to tell someone that they need to eat healthy foods and exercise in order to prevent sickness? Whether it does or not, that is what doctors are going to be doing as is explained in an LA Times article published on the 9th of January 2013 by Melissa Healy.

Basically, the article explains that those that are obese and/or at risk of developing Type 2 Diabetes will be “prescribed” the Diabetes Prevention Program. This program simply consists of a 12 week session in which a coach teaches the individuals to lose five to seven percent of their body weight, limit fat and caloric intake, track and control portion size and overall food intake, and ensure that they are getting at least 150 minutes of exercise each week.

Those that participated in and adhered to the aforementioned program were able to reach weight loss goals in approximately three months and were able to maintain a healthy weight for more than a year. The results were that they mitigated their risk of developing Type 2 Diabetes by 58 percent, as was published in the New England Journal of Medicine in 2002.

This article also touches on how the government might implement these practices in regard to healthcare and insurance. For example, these programs for weight loss and lifestyle modification will be available to patients through their health insurance. So health insurance could essentially pay for your gym membership. The take-away from that would be that in utilizing these preventative techniques, the government will be preventing illness rather than treating it at a greater cost later on.

Nonetheless, we all need to eat healthy, nutrient rich, properly portioned meals. it is also very important that we exercise regularly. We don’t need to visit a doctor to figure that out. Visit your local gym and talk to a Personal Trainer. They can help you on your way to a much healthier lifestyle, not to mention diabetes prevention before it becomes a concern at all. There is a saying that goes like this: “If you do not make time for exercise now, you will have to make time for illness later!” Make time to live a healthy lifestyle NOW.

Erasmo

Fitness Results

February 10 2011

Home Work Out Routine

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For those of you that can’t or don’t like going to the gym, here’s a work out plan for you. The work out plan below is designed for you to do in the comfort of your own home. Now you can get in shape, stay fit, and exercise without even leaving your house.

All you need for this work out routine is a pair of dumb bells and a flat bench. However, if you don’t have either of these, a great alternative would be something in your house that you could use instead. For example, instead of dumbbells… grab a can of soup or a bag of rice. If you don’t have a flat bench, you can lie on your coffee table or just lie on the floor.

Exercises

If you have a fully blown home gym, you will have more options with regards to the exercises you perform. However, if you don’t, there are still many exercises you can perform, either by modifying the exercise slightly, or by using assistance from a bench, exercise ball, wall or other object. If you’re serious about your home workouts, you really need at least some basic fitness equipment.

Note that if your aim is for strength or muscle size, you really need a full set of weights so that you can progressively increase your weights over time.

Where there are more than 3 exercises, choose 2 or 3 for each muscle group that you’re exercising that day. Every now and then, for some variation, swap one exercise for another. Variation is great in any workout routine.

Abs

Trunk Twists – 1 set of 100 reps
Ab Crunches – 3 sets of 25 reps
Oblique Crunches (or twist crunches) – 3 sets of 25 reps
Lying Leg Raises – 3 sets of 25 reps

Chest

Wide Arm Press Ups – 3 sets of 20
Bench Press – 3 sets of 12 (requires dumbbells and a bench)
Incline Bench Press – 3 sets of 12 (requires dumbbells and a bench)
Dumbbell Flyes – 3 sets of 12 (requires dumbbells and a bench)

Shoulders

These exercises require weights. If you don’t have any weights, don’t worry because you will actually get a pretty good shoulder workout when you do the chest exercises – especially the press ups.

Upright Rows – 3 sets of 12 (requires barbell or dumbbells)
Dumbbell Shoulder Press – 3 sets of 12 (requires dumbbells)
Lateral Raise – 3 sets of 12 (requires dumbbell)

Biceps

Standing Bicep Curls – 3 sets of 12 (requires dumbbells or a barbell)
Concentration Curls – 3 sets of 12 (requires dumbbells)
Hammer Curls – 3 sets of 12 (requires dumbbells)

Triceps

Tricep Bench Dips – 3 sets of 12
Parallel Bar Dips – 3 sets of 12 (requires parallel bar or similar)
Narrow Arm Press Ups or, if you have a bench and barbell, Close Grip Bench Presses – 3 sets of 12
Dumbell Triceps Extensions – 3 sets of 12 (requires dumbbell)

Legs

Lunges and squats are also great for the buttocks.

Lunges – 3 sets of 12 (you can do these holding dumbells at your sides if you wish)
Squats – 3 sets of 12 (squats are normally performed with a barbell on your back but you can do these holding dumbbells at your sides – “dumbbell squats”)
Front Leg Raises – 3 sets of 12 (if you find these too easy try using ankle weights)
Calf Raises – 3 sets of 12

Note: If your aim is for strength or muscle size, decrease the reps to between 6 – 8 (except for the Ab exercises – keep them the same, but add resistance).

This workout routine was taken by Great-workout.Com

January 6 2011

Walk Your Way To Weightloss

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I came upon these great articles from USA Today and Today about walking your way to success. Gradually see the pounds come off when you pair these walking routines with a healthy diet. A lot of people don’t want to spend hours running on the treadmill or outside sprinting up and down the streets. But here’s the deal… that’s not what it takes. Going on a nice 30-45 minute walk with a friend, family member, or spouse would suffice.

Check out these articles for more information and some great tips to walk your way to success.