Cuff links U.S. are some of the best issues you could wear to make a design statement which includes which always managed to appeal! From when they were 1st made, engraved cufflinks happen to be associated with classy design and sophistication between men and women. Though initially they had been basically developed being a suited way of preserving off of cold from going into through the masturbation sleeves, now they serve bigger uses than merely that will in the realm of glamour!
Something to understand cufflinks happens when you wish to use them, you must be wearing a dress or possibly a tank top, and so forth that has lengthy masturbation sleeves, it goes without saying which cufflinks can't be donned around outfits who have brief as well as zero masturbator sleeves. Cufflinks are viewed symbolic of sophisticated and stylish attire which in turn exactly the higher brown crust area from the society has on and reflects. You'll usually get an expensively dressed person wearing high end cufflinks. They will lend a feeling involving grace and elegance towards the gown and the situation. Cufflinks for men are usually donned with regard to elegant occasions rather than everyday occasions such as a picnic and also cds. There exists this specific inherent quality of your cufflink that shows others to not for you to ruin while using person. You will never discover a at low costs dressed up person wearing a cufflink. In bygone age probably everyone wore the idea, but not these days.
The great thing about engraved cufflinks is that they might be put on about a variety of official as well as informal instances and it is very easy to get you to definitely not merely suit your design but the celebration as well as the place where you wish to game this. The most typical versions add the Curve Sterling silver engraved cufflinks, the particular Classic sterling silver african american collection cuff links, your Whitened rectangular cufflinks for men as well as the particular Precious metal shape cufflinks for men. They are specifically adored around the globe because of their extremely advanced look that can help make even the most straightforward involving dresses seem gorgeous and extremely classy! These engraved cufflinks have been established inside the trend marketplace given that a long time and they are constructed with a lot of treatment. For that excellent complete, these kind of cufflinks are handled by educated workers, instead of a normal devices. This will make it increasingly exquisite and every cufflink sticks out in its own allure!
Also you may prefer to think about the Novelty cufflinks which might be specifically designed to add design on your sleeves instead of just the particular cuffs. A very good idea pertaining to social gathering goer is to get one of them cuff links that have been created in get together themes or templates, like the attention grabbing and extremely charming Rhodium plated Cufflinks. Engraved cufflinks also create wonderful products. They will serve as lovely remembrances " therefore you can consider presenting the hubby one of those coronary heart shapes patterns regarding loved-one's birthday, as well really stylish but drug free for the instructor through the college! It's also possible to consider one of those wedding party cufflinks to offer to the groom, or dad or perhaps close friend of the woman. Engraved cufflinks United states are excellent tokens and will also become part of your family heirloom later on!
2012年12月18日星期二
2012年12月16日星期日
Cuff links is a fantastic way of setting up a fashion affirmation
Cuff links is a fantastic way of setting up a fashion affirmation as well as including the best level of chic to your formal clothing. They come in many varieties like silver precious metal, onyx, old-fashioned, titanium cufflinks and so on; therefore, understanding of choosing the best kind of indispensable. Should you be clueless about selecting the most appropriate set of two cufflink, this article guide you.
Currently, this performs any vital role throughout constructing your own picture with the workplace or perhaps on special occasions. While cufflinks are usually considerable to be able to providing much more confidence and class your own individuality, you should search for them very carefully.
The market delivers sterling silver, old-fashioned, titanium, onyx cuff links etc. Hence, deciding on the right pair much like demands and also finances gets a challenging activity.
Menrrrs cufflinks appear in abundant styles and also classic items remain a symbol of classiness. The following are a number of measures you may want to adhere to as you go concerning buying that signature pair:
Step one requires picking out the color. In case you have shirts which can be more comfortable and also earthier in color, then you need to purchase brownish, wine red as well as titanium. Conversely, should you be looking for cuffl printer ink for more dark shirts just like vegetables as well as azure then sterling silver could be the smartest choice. To enhance the colour of the shirt you've selections for example sterling silver, and the like.
The 2nd phase demands the style of the cufflink. Paua layer engraved cufflinks work best option for french cuff shirts. However, for a classic layout, you have it together with name to them, but it would be fashionable and also fashionable to employ a contemporary style for any formal situation or using a tuxedo. Originality engraved cufflinks are wonderful discussion rookies are great for parties.
Whilst purchasing engraved cufflinks, you will see that one can choose from different sizes in addition to designs. Select the best configuration to match your current top and also the occasion to which you would like to put on the actual cufflink.
Match cuff link to the actual connect which you have planned to use for the occasion. The dominating color of your tie ought to complement the color of one's cufflink; this is the basic statute.
Using the previously mentioned guidelines, you can easily buy the required cuff links from your vast variety open to match your needs as well as finances.
Supercuffs is surely an on the internet provider of the extremely comprehensive variety of stylish as well as beautiful cuff links. From Supercuffs, we believe that will "Exceptional type is centered on detail". Each of our massive amount cufflinks series consists of silver, black onyx, titanium, antique, discounted cufflinks, and so on. We all just be sure you would certainly find the appropriate 1 from your wide selection.
Currently, this performs any vital role throughout constructing your own picture with the workplace or perhaps on special occasions. While cufflinks are usually considerable to be able to providing much more confidence and class your own individuality, you should search for them very carefully.
The market delivers sterling silver, old-fashioned, titanium, onyx cuff links etc. Hence, deciding on the right pair much like demands and also finances gets a challenging activity.
Menrrrs cufflinks appear in abundant styles and also classic items remain a symbol of classiness. The following are a number of measures you may want to adhere to as you go concerning buying that signature pair:
Step one requires picking out the color. In case you have shirts which can be more comfortable and also earthier in color, then you need to purchase brownish, wine red as well as titanium. Conversely, should you be looking for cuffl printer ink for more dark shirts just like vegetables as well as azure then sterling silver could be the smartest choice. To enhance the colour of the shirt you've selections for example sterling silver, and the like.
The 2nd phase demands the style of the cufflink. Paua layer engraved cufflinks work best option for french cuff shirts. However, for a classic layout, you have it together with name to them, but it would be fashionable and also fashionable to employ a contemporary style for any formal situation or using a tuxedo. Originality engraved cufflinks are wonderful discussion rookies are great for parties.
Whilst purchasing engraved cufflinks, you will see that one can choose from different sizes in addition to designs. Select the best configuration to match your current top and also the occasion to which you would like to put on the actual cufflink.
Match cuff link to the actual connect which you have planned to use for the occasion. The dominating color of your tie ought to complement the color of one's cufflink; this is the basic statute.
Using the previously mentioned guidelines, you can easily buy the required cuff links from your vast variety open to match your needs as well as finances.
Supercuffs is surely an on the internet provider of the extremely comprehensive variety of stylish as well as beautiful cuff links. From Supercuffs, we believe that will "Exceptional type is centered on detail". Each of our massive amount cufflinks series consists of silver, black onyx, titanium, antique, discounted cufflinks, and so on. We all just be sure you would certainly find the appropriate 1 from your wide selection.
2012年12月15日星期六
Cufflinks is the symbol of men's status
In the event you contemplate standing up exclusive in the group, next have you thought to you are attempting selecting the best part of sterling silver gents engraved cufflinks? You are able to definitely rock the ground together with sensational wealthy search! If you are a sports abjurer, and then sport cufflinks for men will certainly complement you best and will also be your own preferable right selection. Which game engraved cufflinks you prefer? Both Baseball Baseball Cufflinks or even NCAA University Cufflinks or perhaps NHL Baseball Cuff links or other sports pertaining cuff links... You'll find just about all varieties of place cuff links, since producers keep adding interesting types as well as series to meet your current anticipations in advance.
Have you ever dressed up with cufflinks? Just try out wearing it and appearance exactly how quite you peer! Unquestionably, engraved cufflinks will certainly mesmerize your current character and of course creates the sparks regarding prosperity and also top quality. Is your marriage ceremony bell in order to wedding ring? You take the particular pride for you to recognize the seats regarding bride-to-be soon-to-be husband? Nicely, select the right and high created sterling silver gents cuff links, as they greatly improve the beauty and type. Donning exclusive group of gold gents engraved cufflinks include genuine attraction for your personality and you may surely stand out from the bunch! Inside the latest nights, most people reward the most effective assortment and unique part of cufflinks, because it is thought to be the simplest way to convey the particular prosperous adore and heat.
The summertime wedding
With regards to summer season marriage ceremonies, these are just yet another event while customized engraved cufflinks which have pretty uniqueness models come in helpful. Common dress for most marriages involves outdated tops to the guys using classic cuffs along with the best to help keep individuals hunting ideal is to use a good pair associated with cufflinks.
There are plenty of designs to choose from and if uniqueness cufflinks for men you could make your person shudder along with fashion concern then there are a good amount of modern day along with traditional formed cufflinks for men out there as well which you'll acquire engraved regarding his initials.
You can also find vast collection of sporting activities cufflinks, wherein you'll be able to go walking forward having a refreshing, distinctive search. At the begining of times, cufflinks got genuine symptom in image. It absolutely was detected as well as viewed as an increased course, costly gift that's especially supposed simply for people prime culture! Right now, cufflinks for men can be affordable and also come in aggressive price charge... Men and women of all medium can enjoy wearing the very best variety of engraved cufflinks that matches their particular expectation and need.
Have you ever dressed up with cufflinks? Just try out wearing it and appearance exactly how quite you peer! Unquestionably, engraved cufflinks will certainly mesmerize your current character and of course creates the sparks regarding prosperity and also top quality. Is your marriage ceremony bell in order to wedding ring? You take the particular pride for you to recognize the seats regarding bride-to-be soon-to-be husband? Nicely, select the right and high created sterling silver gents cuff links, as they greatly improve the beauty and type. Donning exclusive group of gold gents engraved cufflinks include genuine attraction for your personality and you may surely stand out from the bunch! Inside the latest nights, most people reward the most effective assortment and unique part of cufflinks, because it is thought to be the simplest way to convey the particular prosperous adore and heat.
The summertime wedding
With regards to summer season marriage ceremonies, these are just yet another event while customized engraved cufflinks which have pretty uniqueness models come in helpful. Common dress for most marriages involves outdated tops to the guys using classic cuffs along with the best to help keep individuals hunting ideal is to use a good pair associated with cufflinks.
There are plenty of designs to choose from and if uniqueness cufflinks for men you could make your person shudder along with fashion concern then there are a good amount of modern day along with traditional formed cufflinks for men out there as well which you'll acquire engraved regarding his initials.
You can also find vast collection of sporting activities cufflinks, wherein you'll be able to go walking forward having a refreshing, distinctive search. At the begining of times, cufflinks got genuine symptom in image. It absolutely was detected as well as viewed as an increased course, costly gift that's especially supposed simply for people prime culture! Right now, cufflinks for men can be affordable and also come in aggressive price charge... Men and women of all medium can enjoy wearing the very best variety of engraved cufflinks that matches their particular expectation and need.
2012年8月15日星期三
Planning An Exercise Program
When designing an aerobic or strength training exercise program, fitness professionals, such as personal trainers and gym instructors, invariably use the F.I.T.T. principle as their starting point. The good news is that with a little bit of knowledge anyone can use this principle in designing an exercise program that will help them to become progressively fitter and stronger, and help them lose or control their weight.
If you want to start an exercise program or take your current routine to the next level, you'll find the information and tips in this article just what you need.
What is the F.I.T.T. Principle?
The F.I.T.T. principle is a basic philosophy of what is necessary to gain a training affect from an exercise program.
Specifically, the letters F.I.T.T. stand for:
Frequency
Intensity
Type
Time
Here's what each of these four things stand for:
Frequency refers to the number of times you exercise. For those new to training or those just wanting to lose weight, frequency is usually calculated within the context of a week. For example, your plan might be to walk 3, 4 or 5 times per week.
Intensity is the level of effort you put into each exercise. For aerobic exercises intensity is usually measured in terms relative to your maximum heart rate while the intensity of strength exercises is measured in terms of the amount of weight you use, the number of repetitions and sets you perform, and the amount of rest time you take in between sets.
Time is simply how long you exercise during each session. For example, 30 minutes of aerobic exercise (walking, jogging, cycling, etc) per session.
Type refers to whether you do aerobics or strength training during your exercise sessions and the specific exercises you select for each.
The F.I.T.T. principle and Weight Loss
Why are the basic F.I.T.T. principle concepts important if you are planning an exercise program to lose weight?
They're important because they help you to:
Start with the right exercises and intensity.
Measure your progress.
Plan your exercise to maximize long term weight loss.
Using the F.I.T.T. principle isn't just important in your initial exercise planning, it is also crucial to your long term planning and weight loss and fitness success.
By increasing or varying any or all parts of the F.I.T.T. principle elements, you can:
1. Increase the number of calories you burn during each exercise session.
2. Improve your cardiovascular fitness and strength.
3. Help minimize overuse/over training injuries.
4. Build variety into your program.
F.I.T.T Principle Guidelines
Here are some basic F.I.T.T. principle guidelines for both aerobics and strength training to help you plan an exercise program.
Please keep in mind that these examples represent general guidelines only for those of us with low to moderate fitness levels. Use these guidelines to establish a program and then customize your program to fit your specific needs and goals as your experience and knowledge increases.
And remember to always consult your doctor before commencing any new exercise program and consult a fitness professional (personal fitness trainer, gym instructor, etc) if you require help.
Basic Aerobic Training Guidelines
Frequency: Exercise between 3 and 5 times per week.
Intensity: Maintain a heart rate of between 60 - 80% of your Maximum Heart Rate.
Your Maximum Heart Rate can be calculated using a Maximum Heart Rate test conducted by a fitness or health professional or estimated using the formula:
For Women (230 - Age = Maximum Heart Rate). For Men (220 - Age = Maximum Heart Rate).
The best and most practical way to monitor your heart rate is with a heart rate monitor.
Time: Those of us with low levels of fitness should maintain our heart rates in our selected target zone for a minimum of 15 to 20 minutes, excluding warm-up and cool down periods.
Those with a good fitness base should exercise for between 20 and 60 minutes in their target heart rate zone.
Type: Exercises that involve as many muscles as possible and allow a relatively consistent level of intensity are best. Good examples of these include:
Walking
Jogging
Cycling
Swimming
Rowing
Hiking
Basic Strength Training Guidelines
Frequency: Exercise each body part 1 to 2 times per week. For lower intensity workouts or for those who have trained for some time, try exercising each body part 2 to 3 times per week. You can exercise different parts of the body on different days (called split routines) or you can train your whole body at each workout.
Intensity: Choose a weight that can be performed 10 to 15 times (repetitions) per set.
When you can perform more than 15 repetitions without rest, increase the weight slightly for your next workout.
If you are training your whole body each time you exercise, only do 1-2 exercises for each muscle group and perform 1-3 sets of each exercise.
If you employ a split routine try performing no more than 2-3 exercises per muscle group and 2-4 sets of each exercise.
Time: Beginners usually benefit from exercise sessions that last between 30 to 45 minutes. As you become fitter and stronger, you may want to increase your total workouts from 45 to 90 minutes. For most of us, particularly those with limited time, sessions of 60 minutes are typically ideal.
With rest between sets, try not to take longer than 2-3 minutes as a beginner. As you get fitter, try to reduce this time to 1 minute or less.
Type: Generally speaking, there are two types of exercises for muscles, compound exercises and isolation exercises.
Compound exercises use more than one muscle group to perform and are the most effective for those interested in losing weight. Examples of compound exercises include Bench press, Push-ups, Squats, Shoulder press and Dead lifts.
Isolation exercises use only one muscle group to perform and include Bicep curls, Tricep extensions, Leg extensions, etc.
For those new to resistance training, compound exercises are best. Once you have a base level of strength you can add isolation exercises to your workouts for variety and to help shape individual muscles.
Conclusion
No matter what your goal, current fitness level or exercise experience, you can employ the F.I.T.T. principle to plan an effective long term exercise program.
By using the guidelines above, you too can plan an effective regime that will help you to improve your cardiovascular fitness, strength, flexibility and of course help you lose weight.
If you want to start an exercise program or take your current routine to the next level, you'll find the information and tips in this article just what you need.
What is the F.I.T.T. Principle?
The F.I.T.T. principle is a basic philosophy of what is necessary to gain a training affect from an exercise program.
Specifically, the letters F.I.T.T. stand for:
Frequency
Intensity
Type
Time
Here's what each of these four things stand for:
Frequency refers to the number of times you exercise. For those new to training or those just wanting to lose weight, frequency is usually calculated within the context of a week. For example, your plan might be to walk 3, 4 or 5 times per week.
Intensity is the level of effort you put into each exercise. For aerobic exercises intensity is usually measured in terms relative to your maximum heart rate while the intensity of strength exercises is measured in terms of the amount of weight you use, the number of repetitions and sets you perform, and the amount of rest time you take in between sets.
Time is simply how long you exercise during each session. For example, 30 minutes of aerobic exercise (walking, jogging, cycling, etc) per session.
Type refers to whether you do aerobics or strength training during your exercise sessions and the specific exercises you select for each.
The F.I.T.T. principle and Weight Loss
Why are the basic F.I.T.T. principle concepts important if you are planning an exercise program to lose weight?
They're important because they help you to:
Start with the right exercises and intensity.
Measure your progress.
Plan your exercise to maximize long term weight loss.
Using the F.I.T.T. principle isn't just important in your initial exercise planning, it is also crucial to your long term planning and weight loss and fitness success.
By increasing or varying any or all parts of the F.I.T.T. principle elements, you can:
1. Increase the number of calories you burn during each exercise session.
2. Improve your cardiovascular fitness and strength.
3. Help minimize overuse/over training injuries.
4. Build variety into your program.
F.I.T.T Principle Guidelines
Here are some basic F.I.T.T. principle guidelines for both aerobics and strength training to help you plan an exercise program.
Please keep in mind that these examples represent general guidelines only for those of us with low to moderate fitness levels. Use these guidelines to establish a program and then customize your program to fit your specific needs and goals as your experience and knowledge increases.
And remember to always consult your doctor before commencing any new exercise program and consult a fitness professional (personal fitness trainer, gym instructor, etc) if you require help.
Basic Aerobic Training Guidelines
Frequency: Exercise between 3 and 5 times per week.
Intensity: Maintain a heart rate of between 60 - 80% of your Maximum Heart Rate.
Your Maximum Heart Rate can be calculated using a Maximum Heart Rate test conducted by a fitness or health professional or estimated using the formula:
For Women (230 - Age = Maximum Heart Rate). For Men (220 - Age = Maximum Heart Rate).
The best and most practical way to monitor your heart rate is with a heart rate monitor.
Time: Those of us with low levels of fitness should maintain our heart rates in our selected target zone for a minimum of 15 to 20 minutes, excluding warm-up and cool down periods.
Those with a good fitness base should exercise for between 20 and 60 minutes in their target heart rate zone.
Type: Exercises that involve as many muscles as possible and allow a relatively consistent level of intensity are best. Good examples of these include:
Walking
Jogging
Cycling
Swimming
Rowing
Hiking
Basic Strength Training Guidelines
Frequency: Exercise each body part 1 to 2 times per week. For lower intensity workouts or for those who have trained for some time, try exercising each body part 2 to 3 times per week. You can exercise different parts of the body on different days (called split routines) or you can train your whole body at each workout.
Intensity: Choose a weight that can be performed 10 to 15 times (repetitions) per set.
When you can perform more than 15 repetitions without rest, increase the weight slightly for your next workout.
If you are training your whole body each time you exercise, only do 1-2 exercises for each muscle group and perform 1-3 sets of each exercise.
If you employ a split routine try performing no more than 2-3 exercises per muscle group and 2-4 sets of each exercise.
Time: Beginners usually benefit from exercise sessions that last between 30 to 45 minutes. As you become fitter and stronger, you may want to increase your total workouts from 45 to 90 minutes. For most of us, particularly those with limited time, sessions of 60 minutes are typically ideal.
With rest between sets, try not to take longer than 2-3 minutes as a beginner. As you get fitter, try to reduce this time to 1 minute or less.
Type: Generally speaking, there are two types of exercises for muscles, compound exercises and isolation exercises.
Compound exercises use more than one muscle group to perform and are the most effective for those interested in losing weight. Examples of compound exercises include Bench press, Push-ups, Squats, Shoulder press and Dead lifts.
Isolation exercises use only one muscle group to perform and include Bicep curls, Tricep extensions, Leg extensions, etc.
For those new to resistance training, compound exercises are best. Once you have a base level of strength you can add isolation exercises to your workouts for variety and to help shape individual muscles.
Conclusion
No matter what your goal, current fitness level or exercise experience, you can employ the F.I.T.T. principle to plan an effective long term exercise program.
By using the guidelines above, you too can plan an effective regime that will help you to improve your cardiovascular fitness, strength, flexibility and of course help you lose weight.
Planning An Exercise Program
When designing an aerobic or strength training exercise program, fitness professionals, such as personal trainers and gym instructors, invariably use the F.I.T.T. principle as their starting point. The good news is that with a little bit of knowledge anyone can use this principle in designing an exercise program that will help them to become progressively fitter and stronger, and help them lose or control their weight.
If you want to start an exercise program or take your current routine to the next level, you'll find the information and tips in this article just what you need.
What is the F.I.T.T. Principle?
The F.I.T.T. principle is a basic philosophy of what is necessary to gain a training affect from an exercise program.
Specifically, the letters F.I.T.T. stand for:
Frequency
Intensity
Type
Time
Here's what each of these four things stand for:
Frequency refers to the number of times you exercise. For those new to training or those just wanting to lose weight, frequency is usually calculated within the context of a week. For example, your plan might be to walk 3, 4 or 5 times per week.
Intensity is the level of effort you put into each exercise. For aerobic exercises intensity is usually measured in terms relative to your maximum heart rate while the intensity of strength exercises is measured in terms of the amount of weight you use, the number of repetitions and sets you perform, and the amount of rest time you take in between sets.
Time is simply how long you exercise during each session. For example, 30 minutes of aerobic exercise (walking, jogging, cycling, etc) per session.
Type refers to whether you do aerobics or strength training during your exercise sessions and the specific exercises you select for each.
The F.I.T.T. principle and Weight Loss
Why are the basic F.I.T.T. principle concepts important if you are planning an exercise program to lose weight?
They're important because they help you to:
Start with the right exercises and intensity.
Measure your progress.
Plan your exercise to maximize long term weight loss.
Using the F.I.T.T. principle isn't just important in your initial exercise planning, it is also crucial to your long term planning and weight loss and fitness success.
By increasing or varying any or all parts of the F.I.T.T. principle elements, you can:
1. Increase the number of calories you burn during each exercise session.
2. Improve your cardiovascular fitness and strength.
3. Help minimize overuse/over training injuries.
4. Build variety into your program.
F.I.T.T Principle Guidelines
Here are some basic F.I.T.T. principle guidelines for both aerobics and strength training to help you plan an exercise program.
Please keep in mind that these examples represent general guidelines only for those of us with low to moderate fitness levels. Use these guidelines to establish a program and then customize your program to fit your specific needs and goals as your experience and knowledge increases.
And remember to always consult your doctor before commencing any new exercise program and consult a fitness professional (personal fitness trainer, gym instructor, etc) if you require help.
Basic Aerobic Training Guidelines
Frequency: Exercise between 3 and 5 times per week.
Intensity: Maintain a heart rate of between 60 - 80% of your Maximum Heart Rate.
Your Maximum Heart Rate can be calculated using a Maximum Heart Rate test conducted by a fitness or health professional or estimated using the formula:
For Women (230 - Age = Maximum Heart Rate). For Men (220 - Age = Maximum Heart Rate).
The best and most practical way to monitor your heart rate is with a heart rate monitor.
Time: Those of us with low levels of fitness should maintain our heart rates in our selected target zone for a minimum of 15 to 20 minutes, excluding warm-up and cool down periods.
Those with a good fitness base should exercise for between 20 and 60 minutes in their target heart rate zone.
Type: Exercises that involve as many muscles as possible and allow a relatively consistent level of intensity are best. Good examples of these include:
Walking
Jogging
Cycling
Swimming
Rowing
Hiking
Basic Strength Training Guidelines
Frequency: Exercise each body part 1 to 2 times per week. For lower intensity workouts or for those who have trained for some time, try exercising each body part 2 to 3 times per week. You can exercise different parts of the body on different days (called split routines) or you can train your whole body at each workout.
Intensity: Choose a weight that can be performed 10 to 15 times (repetitions) per set.
When you can perform more than 15 repetitions without rest, increase the weight slightly for your next workout.
If you are training your whole body each time you exercise, only do 1-2 exercises for each muscle group and perform 1-3 sets of each exercise.
If you employ a split routine try performing no more than 2-3 exercises per muscle group and 2-4 sets of each exercise.
Time: Beginners usually benefit from exercise sessions that last between 30 to 45 minutes. As you become fitter and stronger, you may want to increase your total workouts from 45 to 90 minutes. For most of us, particularly those with limited time, sessions of 60 minutes are typically ideal.
With rest between sets, try not to take longer than 2-3 minutes as a beginner. As you get fitter, try to reduce this time to 1 minute or less.
Type: Generally speaking, there are two types of exercises for muscles, compound exercises and isolation exercises.
Compound exercises use more than one muscle group to perform and are the most effective for those interested in losing weight. Examples of compound exercises include Bench press, Push-ups, Squats, Shoulder press and Dead lifts.
Isolation exercises use only one muscle group to perform and include Bicep curls, Tricep extensions, Leg extensions, etc.
For those new to resistance training, compound exercises are best. Once you have a base level of strength you can add isolation exercises to your workouts for variety and to help shape individual muscles.
Conclusion
No matter what your goal, current fitness level or exercise experience, you can employ the F.I.T.T. principle to plan an effective long term exercise program.
By using the guidelines above, you too can plan an effective regime that will help you to improve your cardiovascular fitness, strength, flexibility and of course help you lose weight.
If you want to start an exercise program or take your current routine to the next level, you'll find the information and tips in this article just what you need.
What is the F.I.T.T. Principle?
The F.I.T.T. principle is a basic philosophy of what is necessary to gain a training affect from an exercise program.
Specifically, the letters F.I.T.T. stand for:
Frequency
Intensity
Type
Time
Here's what each of these four things stand for:
Frequency refers to the number of times you exercise. For those new to training or those just wanting to lose weight, frequency is usually calculated within the context of a week. For example, your plan might be to walk 3, 4 or 5 times per week.
Intensity is the level of effort you put into each exercise. For aerobic exercises intensity is usually measured in terms relative to your maximum heart rate while the intensity of strength exercises is measured in terms of the amount of weight you use, the number of repetitions and sets you perform, and the amount of rest time you take in between sets.
Time is simply how long you exercise during each session. For example, 30 minutes of aerobic exercise (walking, jogging, cycling, etc) per session.
Type refers to whether you do aerobics or strength training during your exercise sessions and the specific exercises you select for each.
The F.I.T.T. principle and Weight Loss
Why are the basic F.I.T.T. principle concepts important if you are planning an exercise program to lose weight?
They're important because they help you to:
Start with the right exercises and intensity.
Measure your progress.
Plan your exercise to maximize long term weight loss.
Using the F.I.T.T. principle isn't just important in your initial exercise planning, it is also crucial to your long term planning and weight loss and fitness success.
By increasing or varying any or all parts of the F.I.T.T. principle elements, you can:
1. Increase the number of calories you burn during each exercise session.
2. Improve your cardiovascular fitness and strength.
3. Help minimize overuse/over training injuries.
4. Build variety into your program.
F.I.T.T Principle Guidelines
Here are some basic F.I.T.T. principle guidelines for both aerobics and strength training to help you plan an exercise program.
Please keep in mind that these examples represent general guidelines only for those of us with low to moderate fitness levels. Use these guidelines to establish a program and then customize your program to fit your specific needs and goals as your experience and knowledge increases.
And remember to always consult your doctor before commencing any new exercise program and consult a fitness professional (personal fitness trainer, gym instructor, etc) if you require help.
Basic Aerobic Training Guidelines
Frequency: Exercise between 3 and 5 times per week.
Intensity: Maintain a heart rate of between 60 - 80% of your Maximum Heart Rate.
Your Maximum Heart Rate can be calculated using a Maximum Heart Rate test conducted by a fitness or health professional or estimated using the formula:
For Women (230 - Age = Maximum Heart Rate). For Men (220 - Age = Maximum Heart Rate).
The best and most practical way to monitor your heart rate is with a heart rate monitor.
Time: Those of us with low levels of fitness should maintain our heart rates in our selected target zone for a minimum of 15 to 20 minutes, excluding warm-up and cool down periods.
Those with a good fitness base should exercise for between 20 and 60 minutes in their target heart rate zone.
Type: Exercises that involve as many muscles as possible and allow a relatively consistent level of intensity are best. Good examples of these include:
Walking
Jogging
Cycling
Swimming
Rowing
Hiking
Basic Strength Training Guidelines
Frequency: Exercise each body part 1 to 2 times per week. For lower intensity workouts or for those who have trained for some time, try exercising each body part 2 to 3 times per week. You can exercise different parts of the body on different days (called split routines) or you can train your whole body at each workout.
Intensity: Choose a weight that can be performed 10 to 15 times (repetitions) per set.
When you can perform more than 15 repetitions without rest, increase the weight slightly for your next workout.
If you are training your whole body each time you exercise, only do 1-2 exercises for each muscle group and perform 1-3 sets of each exercise.
If you employ a split routine try performing no more than 2-3 exercises per muscle group and 2-4 sets of each exercise.
Time: Beginners usually benefit from exercise sessions that last between 30 to 45 minutes. As you become fitter and stronger, you may want to increase your total workouts from 45 to 90 minutes. For most of us, particularly those with limited time, sessions of 60 minutes are typically ideal.
With rest between sets, try not to take longer than 2-3 minutes as a beginner. As you get fitter, try to reduce this time to 1 minute or less.
Type: Generally speaking, there are two types of exercises for muscles, compound exercises and isolation exercises.
Compound exercises use more than one muscle group to perform and are the most effective for those interested in losing weight. Examples of compound exercises include Bench press, Push-ups, Squats, Shoulder press and Dead lifts.
Isolation exercises use only one muscle group to perform and include Bicep curls, Tricep extensions, Leg extensions, etc.
For those new to resistance training, compound exercises are best. Once you have a base level of strength you can add isolation exercises to your workouts for variety and to help shape individual muscles.
Conclusion
No matter what your goal, current fitness level or exercise experience, you can employ the F.I.T.T. principle to plan an effective long term exercise program.
By using the guidelines above, you too can plan an effective regime that will help you to improve your cardiovascular fitness, strength, flexibility and of course help you lose weight.
2012年8月14日星期二
Using the Right Number of Repetitions in the Gym
First lets look at how to perform repetitions correctly and then we will look at how to cycle them correctly.
A full range of repetition should be taken through the complete range of joint movement in a slow controlled manner, if the weight is so heavy so you have to jerk, bounce, or swing it, to get it to the top of the movement, it is too heavy and your form will be compromised.
I advocate an eight-second repetition with a three second lifting (positive) movement and a five second lowering (negative) movement. I believe this to be a safe and productive exercise speed. When performing each exercise through a full range of motion, accentuate the lifting part of the movement slowly and smoothly for each repetition to the count of three.
Don't pause in the contracted position but lower the resistance slowly and smoothly to the count of five. Maintain a normal breathing pattern throughout the whole movement. Exhale on the lift and inhale on the release. Avoid locking joints when lifting weights, and always keep a slight bend in the arms and legs.
Fast and jerky movements should be avoided at all times as they place undue stress on the muscle and connective tissue substantially increasing the likelihood of injury.
Examples of this are: arching the back and bouncing the bar off the chest in the Bench Press; bending forward under squats; and using any sort of momentum for any other exercise. These will work counter to your goals so be aware and eliminate them from your program.
If you are not sure about the speed of the movement move slower, never faster, and do not sacrifice form for the sake of more repetitions. The slower speed is safer because you can stop at any point in the movement range. There are also advantages to training with slower movement speeds. These include:
. A longer period of muscle tension
. A higher level of muscle force
. A lower risk of tissue trauma and injury
The development of lean muscle and strength go hand in hand, therefore an exercise session will have to be designed so that when your strength improves, you will increase your useful lean muscle also.
Changes in repetitions and weight throughout a bodybuilding training cycle is an effective way to maintain progress over time and avoid training plateaus (ie when you fall into a slump in terms of your inability to gain strength and muscle).
Activation of muscle fiber types is dependent upon the levels of tension experienced in the muscle and feedback provided from the muscle sensory organs. So the number of repetitions per set have to be changed throughout a strength training cycle.
The higher the repetitions for a strength training exercise, the more the slow twitch muscle fibers are affected. These are the muscle fibers that promote endurance.
Moving further down the scale, the lower repetition range will activate the fast twitch muscle fibers (strength muscle fibers) and increase strength to grow lean muscle. For strength training the stimulus must be below 20 repetitions to have an effect on the phosphate energy system and to activate the fast twitch fibres.
The resistance must also be progressively increasing for the number of repetitions performed to achieve your training goals.
The number of repetitions per set of exercises can then be adjusted between say 15 and 8 over a ten week strength training cycle. From these adjustments, as you move from week one to week ten, the absolute intensity of the exercise increases (the weight used for the exercises increases) thus promoting more functional muscle growth.
The closer your strength training cycle progresses towards the end of the cycle, the lower you’ll find the repetitions will become, and the heavier the weight. This will have an effect on increasing your lean functional muscle and hence elevating your metabolism for fat loss.
For gains in strength and muscle size, long rest periods must be used to replenish the phosphate energy system for maximum performance in the next exercise.
Slow controlled contractions are also recommended for controlled tension on the muscle and for safety. When you reach a point where you’re using exercises with heavy weights (ie free weights, and the bench press), have a helper or spotter handy who will give you support on the last few reps. Alternatively, you can use machines where no spotter is necessary.
A full range of repetition should be taken through the complete range of joint movement in a slow controlled manner, if the weight is so heavy so you have to jerk, bounce, or swing it, to get it to the top of the movement, it is too heavy and your form will be compromised.
I advocate an eight-second repetition with a three second lifting (positive) movement and a five second lowering (negative) movement. I believe this to be a safe and productive exercise speed. When performing each exercise through a full range of motion, accentuate the lifting part of the movement slowly and smoothly for each repetition to the count of three.
Don't pause in the contracted position but lower the resistance slowly and smoothly to the count of five. Maintain a normal breathing pattern throughout the whole movement. Exhale on the lift and inhale on the release. Avoid locking joints when lifting weights, and always keep a slight bend in the arms and legs.
Fast and jerky movements should be avoided at all times as they place undue stress on the muscle and connective tissue substantially increasing the likelihood of injury.
Examples of this are: arching the back and bouncing the bar off the chest in the Bench Press; bending forward under squats; and using any sort of momentum for any other exercise. These will work counter to your goals so be aware and eliminate them from your program.
If you are not sure about the speed of the movement move slower, never faster, and do not sacrifice form for the sake of more repetitions. The slower speed is safer because you can stop at any point in the movement range. There are also advantages to training with slower movement speeds. These include:
. A longer period of muscle tension
. A higher level of muscle force
. A lower risk of tissue trauma and injury
The development of lean muscle and strength go hand in hand, therefore an exercise session will have to be designed so that when your strength improves, you will increase your useful lean muscle also.
Changes in repetitions and weight throughout a bodybuilding training cycle is an effective way to maintain progress over time and avoid training plateaus (ie when you fall into a slump in terms of your inability to gain strength and muscle).
Activation of muscle fiber types is dependent upon the levels of tension experienced in the muscle and feedback provided from the muscle sensory organs. So the number of repetitions per set have to be changed throughout a strength training cycle.
The higher the repetitions for a strength training exercise, the more the slow twitch muscle fibers are affected. These are the muscle fibers that promote endurance.
Moving further down the scale, the lower repetition range will activate the fast twitch muscle fibers (strength muscle fibers) and increase strength to grow lean muscle. For strength training the stimulus must be below 20 repetitions to have an effect on the phosphate energy system and to activate the fast twitch fibres.
The resistance must also be progressively increasing for the number of repetitions performed to achieve your training goals.
The number of repetitions per set of exercises can then be adjusted between say 15 and 8 over a ten week strength training cycle. From these adjustments, as you move from week one to week ten, the absolute intensity of the exercise increases (the weight used for the exercises increases) thus promoting more functional muscle growth.
The closer your strength training cycle progresses towards the end of the cycle, the lower you’ll find the repetitions will become, and the heavier the weight. This will have an effect on increasing your lean functional muscle and hence elevating your metabolism for fat loss.
For gains in strength and muscle size, long rest periods must be used to replenish the phosphate energy system for maximum performance in the next exercise.
Slow controlled contractions are also recommended for controlled tension on the muscle and for safety. When you reach a point where you’re using exercises with heavy weights (ie free weights, and the bench press), have a helper or spotter handy who will give you support on the last few reps. Alternatively, you can use machines where no spotter is necessary.
2012年8月13日星期一
Maximum Neuromuscular Activation: The Key to Better Workouts
Neuromuscular activation is a term commonly used in physical therapy. The neuromuscular system is a combination of the nervous system (neural) and the muscular system (muscular). In essence, your nerves and muscles working together. Physical therapists know that when doing rehabilitation often times you are working to improve or regain optimal neuromuscular function. And they know that certain exercise provide more neuromuscular activation than others.
But the latest research has shown that neuromuscular activation goes beyond physical therapy. As it turns out, neuromuscular activation is the one factor that determines the effectiveness of exercises for both muscle building and muscle toning.
Your muscles develop because they get stronger, adapting to what you are asking them to do. That is true whether you are working for big muscles or toned muscles. You need stronger muscles to handle the work you are putting them through. What tells your muscles to get stronger is your brain, which communicates with your muscles through your nervous system. Therefore, developing muscle strength is a function of your neuromuscular system.
Since the neuromuscular system is the combination of the nervous and muscular system, the more involvement of each of those systems an exercise requires, the more neuromuscular activation it provides. Therefore there are two ways to affect neuromuscular activation: one is to increase the muscular system involvement. You do that by choosing compound exercises over isolation exercises, since compound exercises engage more muscles. The other is to increase the degree to which your nervous system is involved. And you do that by choosing exercises that require more control, more focus, more involvement of your mind. When you do a compound exercise that also requires the most control and focus, you achieve maximum neuromuscular activation.
The ideal routine, providing maximum neuromuscular activation, should be comprised mostly of compound exercises, using free weight and body weight. But maximum neuromuscular activation can be achieved for different methods of exercises. You can choose free weight exercises that require the most neuromuscular activation, you can choose resistance band exercises that require the most neuromuscular activation, you can even choose the machines that require the most neuromuscular activation.
The higher the degree of neuromuscular activation the more effective the exercise, which makes for faster routines because you don’t need several exercises for each muscle group in order to achieve great results and you need fewer sets of each exercise. This also allows you to work out less often because you don’t need several workouts to deliver great results. Those routines will give men a strong, solid, naturally muscular and masculine looking body, and give women a toned, feminine, well shaped body.
But the latest research has shown that neuromuscular activation goes beyond physical therapy. As it turns out, neuromuscular activation is the one factor that determines the effectiveness of exercises for both muscle building and muscle toning.
Your muscles develop because they get stronger, adapting to what you are asking them to do. That is true whether you are working for big muscles or toned muscles. You need stronger muscles to handle the work you are putting them through. What tells your muscles to get stronger is your brain, which communicates with your muscles through your nervous system. Therefore, developing muscle strength is a function of your neuromuscular system.
Since the neuromuscular system is the combination of the nervous and muscular system, the more involvement of each of those systems an exercise requires, the more neuromuscular activation it provides. Therefore there are two ways to affect neuromuscular activation: one is to increase the muscular system involvement. You do that by choosing compound exercises over isolation exercises, since compound exercises engage more muscles. The other is to increase the degree to which your nervous system is involved. And you do that by choosing exercises that require more control, more focus, more involvement of your mind. When you do a compound exercise that also requires the most control and focus, you achieve maximum neuromuscular activation.
The ideal routine, providing maximum neuromuscular activation, should be comprised mostly of compound exercises, using free weight and body weight. But maximum neuromuscular activation can be achieved for different methods of exercises. You can choose free weight exercises that require the most neuromuscular activation, you can choose resistance band exercises that require the most neuromuscular activation, you can even choose the machines that require the most neuromuscular activation.
The higher the degree of neuromuscular activation the more effective the exercise, which makes for faster routines because you don’t need several exercises for each muscle group in order to achieve great results and you need fewer sets of each exercise. This also allows you to work out less often because you don’t need several workouts to deliver great results. Those routines will give men a strong, solid, naturally muscular and masculine looking body, and give women a toned, feminine, well shaped body.
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