Posts Tagged ‘ Beginner ’

Weight Training Terms For The Beginner

January 21, 2011
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Weight Training is one of the best ways to beef up and get fit. All the benefits of weight training are way too numerous to list now, you may know a lot of them or you may not, but what you should know is that it’s one of the best things you can do to get that body you want. The whole purpose of this article is to help you come to terms with the wide array of terminology used in the weight training world. Whether you are speaking to a personal trainer, reading from a book, or listening to a salesperson it’s always good to know what they’re talking about.

Maybe you have thought about joining a gym or thought about buying a piece of gym equipment. Either way you’re probably going to get bombarded with some terminology that you don’t understand. The gym and people within in it tend to use terms that would baffle most, and this article is about trying to understand these terms so that you know and feel comfortable with conversations regarding weight lifting in the future.

Some of the basic terms used are:

Routine : The range of exercises you carry out make up a routine. Whether it be a whole body routine or a half body routine (upper or lower body) it is more popular that a routine is split up over 3 days a week, so that you have time for your muscles to recover in time for your next workout. Always remember and take into consideration the time it takes for your muscles to recover when designing a routine. The best way to design your routine around this is to separate the 3 training days with a day off in between. So you would train Monday, Wednesday, and Friday.

Repetitions (Reps) – Let’s say your doing push ups shall we. Taking into consideration the normal technique of a push up is lying down with 2 hands placed shoulder width apart flat on the floor. You then push up keeping your back straight, and at the top of the movement you lower yourself back down again and repeat. Doing this once counts as one repetition (rep). The amount of reps that are recommended is very important as any more or less could bring upon the results that you didn’t desire. For instance – If you did more reps than recommended then you could decrease muscle growth and just increase your stamina. Whatever your goal is the amount of reps reflect it.

Sets – If you do 10 push ups then rest a minute and do another 10 thats 2 sets all together. A set is defined by the exercise then rest affiliation. Sometimes personal trainers will recommend doing less reps in each set. Say, 1 set for 10 reps, then 1 set for 8 reps, and so on.

Spot – If anyone asks you while you’re in the gym do you need spotting, don’t take it as an insult, because they’re not saying you have spots, they’re simply asking you if you want them to assist you if you’re lifting a heavy weight. This is particularly useful if you want to lift to failure.

Free weights – These are simply weights that free of machinery, they include dumbbells and barbells. You have to physically load the weights onto the bar.

Rack – The rack which is sometimes known as the pwer rack is used for many exercises. It’s the big metal contraption with holes drill dup both sides so that you can slide a safety bar in. A rack can be used for squats, chin ups, and a wide variety of other exercises.

Circuit routine – A circuit routine combines a number of cardio exercises with weight training. This is where you perform a variety of weight training exercises back to back without having a rest period in between. A circuit routine like this is generally used as a form of toning up and cutting to get rid of those few extra calories.

Negative – You may here someone in the gym saying something like “Why don’t you add some negatives”. What they mean by negatives is the lowering of a weight. Say in a bicep curl, you lift the weight up and then you let the bar down. The negative is the part were you let the weight down. This is know as the negative porion of a rep and it can be very effective at stimulating muscles. Some people increase the amount of time on a negative rep than they do on the positive rep, which in turn increases more muscle tension and allows for more muscle growth.

Some less than obvious muscle terms :

Pecs – Pectorals (Chest)

Lats – Lattisimus Dorsi (Muscles in your back that flare out)

Hams – Hamstrings

Glutes – Gluteus Maximus (Butt Muscles)

Traps – Trapezuis (The muscle that goes from your neck to your shoulders)

Bi’s – Biceps

Tri’s – Triceps

Quads – Quadriceps (Your thigh muscles)

Delts – Deltoids (Your shoulder muscles)

Abs – Andominals (Your stomach muscles)
Right, go to the gym right now and ask a personal trainer for a 3 on 1 off mass building routine with reps containing an increased negative motion at a tempo of 1-3-1 with special emphasis on your glutes and delts….Only kidding.

If you’re a beginner I do hope you have learned something from this article. If you are experienced at weight training then you’ve just wasted your time because you should already know this LOL.

Get straight to enjoying the many benefits of weight training, be stronger, leaner, and more confident within yourself starting tomorrow.

All the best in health.

Wesley McDermott

Beginner Exercise Program

November 22, 2010
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Nowadays, there are many health issues that people are facing, simply due to the reason of not exercising regularly and maintaining good health. Therefore, people are looking out for a good beginner exercise program. There are many beginner exercise programs that are offered by fitness clubs and gymnasiums. However, it is not necessary that the one they offer would perfectly match the requirements of your body to remain fit and healthy. Since everyone’s body is different, beginner exercise programs which work for others may or may not work for you. Let us know more on good beginner exercise programs.

Before Starting a Beginner Exercise Program

Before starting with any beginner exercise program or routine, do not force yourself to do heavy and complicated workouts. If on the first day, you exercise for an hour, you might hurt yourself and your body will experience lot of pain. Initially, start off by lifting light weights, running for just 15 minutes, doing few workout sets at a time, etc. By doing so, your body will slowly get adjusted to the exercises and will start shaping the way you want it to.

Beginner Exercise Programs

Those searching for a beginner exercise program for women should select one that mostly has cardiovascular exercises. Selecting which set of workouts are to be done on which day totally depends on your preferences such as bodybuilding, weight gain, or shedding those extra pounds. If you just want to lose weight, there are many effective weight loss exercise programs for beginners that you can start off with.

Cardiovascular Exercises
Generally, cardiovascular workouts consist of exercises that can be done at home, without using complicated fitness equipment or weights. Running and jogging is one of the easiest and most beneficial cardio exercises. You can jog on a jogging track or do this simple workout at home, using a treadmill. Along with jogging, you can also take up dancing as a way to keep your body fit. By doing so, you would be able to maintain good health as well as learn a type of dance. Another good and easy cardiovascular exercise is cycling. This is also one of the best ways to tone up you body and increase stamina. You can use your own bicycle to cycle or use a exercise bike at the gym. If you are strongly determined to shed off your extra fat, then you should include rope skipping as a routine workout.

Read more on:

Jogging Tips for Beginners
Cycling Tips for Beginners
Cardio Workouts for Beginners
Strength Training
Strength training is usually opted for by individuals whose aim is to build muscle. Moreover, the exercise equipment required for carrying out this training is available at gymnasiums. Strength training includes rigorous workouts of lifting and pulling weights, stretching, pull-ups and push-ups, abdominal crunches, waist turns, and similar other exercises. Nevertheless, strength trainings may also have beginner exercise programs which include simpler workouts.

Read more on:
Gym Workouts for Beginners
Exercise Routines for Beginners
Weight Lifting Programs for Beginners
Whichever workout you choose, ensure that you do not over stress yourself. It is suggested to make a timetable of the workouts and sets that you are going to do as a routine, and execute them in the appropriate time. If you have any doubts regarding a beginner exercise program, it is recommended to consult with a professional gym instructor or a fitness training expert. After doing the beginner exercises for sometime and getting your body in proper shape, you can start doing other exercises which are exclusively meant for building muscles.

Beginner Hydroponics Gardening Tips

September 8, 2010
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Hydroponics gardening methods involve growing plants without soil and growing them in gravel, sand, water or air, instead. When you are concerned about nutrients for your plants, hydroponics gardening includes using plant foods, nutrients and fertilizer which is added to the water and dissolved before it is fed directly to the roots. Even though the plants will grow smaller roots, they focus more of their energy to plant growth and this is great for growing more vegetables in smaller spaces.

You don’t have to worry about the soil space you will need for growing vegetable plants because hydroponics gardening only takes 20% of the space needed for the same amount of vegetables in a soil planted garden. You can use hydroponics gardening without worrying about whether you are over-watering or giving your plants too little water. You also don’t have to worry about plant spacing because of proper lighting since plants aren’t competing and you can easily rearrange them to get enough light.

When it comes to hydroponics gardening, the type of nutrients you provide the plants is an important part of the success. When you want to grow a vegetable garden using hydroponics gardening, you might find that you can have healthy and vigorous growing plants that yield plenty of vegetables, as long as you are providing sufficient nutrition to the root systems. Because they aren’t competing for space with other plants or spending their energy growing large root systems to get necessary moisture and nutrients, you are able to grow larger plants with smaller root systems, leaving them more nutrients to grow vegetables proficiently.

For those that are looking to jump into hydroponic gardens, there are a few things to consider, like if you are going to buy or build your own system. Building a hydroponics growing system is not extremely difficult, but may take some patience. For those that are not interested in building their own, buying a system could cost anywhere from fifty to two thousand dollars.

If you enjoy gardening, you don’t have to stop just because it is winter. You can still enjoy your plants during the winter – you will just want to do it indoors. One option that is available is known as forcing bulbs. Basically this is all about making the bulb think that the winter has gone and it’s time to start blooming. It doesn’t take a lot of time or money to do this type of gardening.

If you want to do this winter indoor gardening with bulbs, there are some great bulb choices to consider. This can include narcissuses, tulips, amaryllis, and hyacinths. Not only will you enjoy growing these bulbs, but during the holiday seasons, they make wonderful decorations as well.

Of course, you can use hydroponics gardening for all types of plants. You can grow houseplants, and fruit vines or just about any kind of plants, including flowering plants and bushes. Growing plants using hydroponics gardening can allow beginners to grow productive plants easily with a lot less space than comparable soil gardens.

Basic Wine Information For A Beginner

July 4, 2010
By

Most people love to drink wine, but not all wine drinkers know the basic information about their favorite drink. Wines are basically categorized as either Red wine or White wine. Most of the usual wines are made from grapes, some unusual wines are made from other fruits like mangoes and peaches. Additives are added to grape juice during the wine’s manufacturing and aging processes. Red wines are made with the skin, stems and seeds of either black or red grapes. White wines, on the other hand, can be made from any kind of grapes but only the clear and color-free juice of the fruit is utilized. In general, reds are heavier than whites and whites are sweeter compared to reds. There are also Sparkling wines, or those wine variants that involves usage of carbon dioxide in the wine processing. Sparkling wines are also called Champagne and may range from being very dry (00) to being very sweet (6).

Wine tannin content refers to the important ingredients used in the making of wines. Tannin is obtained from the pips, stalks and skin of the grapes. A freshly produced wine tastes bitter because of its tannin content but as the wine ages, this bitter taste becomes more subtle.

Length of wine refers to the time by which the taste and aroma of the wine persists in the senses after the wine liquid has been swallowed.

Wine acidity is also considered in determining the wine’s taste and longevity. A wine with higher acidity tastes sour and sharp. A wine with lower acidity however tastes flat and is more prone to spoilage. Acidity in wine makes other flavors (from herbs, spices and fruits) to show up. Acidity of wine contributes to the wine’s tanginess, sharpness, crisp, brightness, etc.

The phrase ‘full-bodied wines’ refers to the direct measurement of the wine’s alcohol content. Light bodied wines have 7.5% – 10.5% alcohol, Medium-bodied wines have 10.5% – 12.5% alcohol and full bodied wines have at least 12.5% alcohol.
The wine bottle’s label indicates the wine type, flavor, variety, region where it is made and the vintage. All these information must be read and understood properly so you know exactly what you are drinking. The label also helps in pairing the wine to certain food dishes and meals. Wine grades are also printed on the label. A higher wine grade means a better wine quality. A quality wine is recommended to have at least 80 points.

Vintage is the term used to call the manufacturing year of the wine. Weather changes unpredictably. If this year the weather has not been very good, obviously the grapes produced will have less quality resulting to a lower quality of wines. The amount of rainfall during the time when the grapes are soon to be harvested will determine the sourness or sweetness of the grapes. The year 1990 is regarded as the best year for all wines, so vintage 1990 are what you should buy if you are fancying the best tasting wine. Do not be confused by the word vintage as referring to the age of the wine.

By: W Tsang

For the latest wine news and articles, or to find a range of red wine shops, wine bars, auctions, clubs to wine courses in Australia. Please visit Wine.com.au, an Australian wine directory for everything you need related to wine.

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