Archive | Workouts & Routines

Goodbye to Penis Pain and Chafing With 4 Pre-Workout Tips

Thanksgiving turkey, Christmas goose and Hanukkah latkes can all add up to a ring of fat around a man’s belly, and when he can no longer see the tips of his toes, off to the gym he might waddle. While strenuous workouts might do wonders for his post-holiday waistline, they can also result in penis pain and overall crotch soreness, especially if he’s not careful to prevent injuries from chafing.

Thankfully, with just 4 well-timed penis care techniques, men can keep their junk protected while they sweat the pounds away, and when the workouts are over, they’ll be ready for an altogether different kind of exercise.

1. Choose the Right Shorts.

Slipping on any old thing seems reasonable when it comes to workouts, as most clothes worn during exercise emerge from the activity drenched with sweat. It’s not the kind of abuse any guy would unleash upon his best clothes. However, choosing the wrong kind of clothes can quickly lead to serious penis pain issues.

Cotton clothing that bunches up during activity can trap delicate bits in a pool of moisture, and chafing can quickly follow. Wicking shorts with a built-in shelf can move moisture away from the skin while providing vital support for tissues that dangle. Shorts like this are a vital part of preparing for a pain-free workout.

2. Stay Trimmed Up.

Burying the Johnson in a bundle of hair means forcing delicate skin into contact with rough hairs that can also trap moisture particles. Any guy who goes this route is almost guaranteed to emerge from the activity with legendary crotch soreness, particularly if the exercise session lasts for a long period of time.

A quick trim with scissors should do the trick. A haircut can keep the bush from growing too big, but unlike a razor-based trim, a scissor cut leaves the ends of the hairs somewhat soft, so they won’t have the ability to do yet more damage as the hair continues to grow. Trims like this often must be repeated monthly, or even more frequently, but they can keep the penis from intimate abrasions.

3. Invest in a Lubricant.

Biking and long-distance running involve staying active for hours on end, with few opportunities for a costume change. Despite a man’s best efforts at planning, moisture is likely to build up during these tasks, and skin is likely to stick and scrape. Lubricant products, applied properly, can allow skin to slide and slip, without catching and burning. Sweat can remove these products, of course, but applying them before the workout can significantly reduce the burn a man might feel when the workout is through.

4. Keep the Penis Healthy.

Entering into an exercise session with a penis that’s dry, chafed and uncomfortable almost guarantees a painful finish. By taking the time to keep the penis healthy, long before the workout begins, men can ensure that they enter the playing field with healthy tissues that might resist the urge to break apart. Good steps include:

  • Drinking plenty of water
  • Avoiding perfumed soaps and deodorant sprays
  • Washing with warm water, not harsh soaps
  • Blotting, not scrubbing, the penis dry after a shower

A penis health creme (health professionals recommend Man1 Man Oil) can also support a healthy, pain-free manhood. These products contain ingredients that have the proven ability to nourish a man’s delicate parts, and the emollient action of the products can keep skin soft, smooth and supple. When penile skin is healthy from the inside out, it’s more likely to perform with ease during an exercise session, and it’ll be more likely to emerge untouched and ready for partnered playtime.

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Top 10 Fitness Tips

“I don’t exercise. If God wanted me to bend over, he’d have put diamonds on the floor,” comments Joan Rivers. It’s true, many of us simply do not enjoy fitness and exercising. It’s also true that every single person in this world can benefit from a proper fitness and nutrition program.

Use these top 10 fitness tips to get your workout routine started today. As always, talk with your doctor before starting a new fitness or nutrition program.

Tip #1- Set Realistic and Tangible Goals

Simply stating that you want to lose weight is not effective. Be specific. For example, I want to lose 5 pounds of fat by February 14th.

Tip #2- Measure Your Progress

Take your base measurements and then re-take them on a regular basis. You cannot measure your progress if you have no idea where you started from.

Tip #3- Log Your Workouts

Each and every workout session should be logged. Keep all of your fitness logs in a binder and create your very own success journal.

Tip #4- Mix Up Your Cardio Workouts

Cardio sessions should vary in intensity and in length. Try new cardio activities and keep things fresh.

Tip #5- Strength Training Is Not Just for Men

Everyone should strength train. Strength training builds muscle and increases bone density. Train all major muscle groups 1-3 times per week.

Tip #6- Rest

Get 7-9 hours of deep sleep each and every night. Also rest your muscles by not working out 1-2 days each week.

Tip #7- Warm Up

Warm up for 5-10 minutes before every workout session. You should feel a rise in your body temperature.

Tip #8- Cool Down

Cool down by stretching out your entire body. This helps increase flexibility and decrease muscle soreness the next day.

Tip #9- Nutrition Is Half the Battle

Eating small meals throughout the day complements your fitness routine. Learn to eat healthy and kick diets out of your life forever.

Tip #10- Stay Motivated

Find a workout partner. Sign up for a marathon. Work with a personal trainer. Do whatever it takes to remain committed. If you falter, let go of guilt and get back on your routine as soon as possible.

These top10 fitness tips build the foundation of a safe and effective fitness program. Anyone can drop body fat and gain lean muscle mass by following a realistic workout and nutrition plan. Stay the course and you will be healthier and happier for it.

Copyright 2005 www.strength-training-woman.com

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Full Body Workouts Versus Partial Body Workouts – Which is Best?

Knowing what you want to get out of a workout routine can greatly help you choose whether you want to go for full or partial body workouts. Perhaps you want to lose some fat and be more in shape, or you are a woman who wants to drop some inches and tone up so you can get into the slinky sexy dress. Maybe you are a man who wants to bulk up or you might be looking to carve up a six pack.

Here are the break downs of both the benefits of a full and partial workout for your body so you can get a better understanding and choose accordingly.

Benefits Of A Full Body Workout

Full body workouts work your whole body in one session. That is you are working different muscle groups from your upper body to your lower body. This workout is typically done three times a week.

If you want to lose fat, while building lean muscle tissue, want total body toning, or increase fitness level, then this is the workout you should be doing. Working out the total body shift your body’s metabolism into fat burning mode. So it helps you burn a great amount of calories during and even after the workout.

Full body workouts can last up to an hour but shouldn’t be longer. The sessions can be anywhere from 30 minutes up to an hour. The workouts can range from light to very intense depending on fitness level. You are not required to do this routine every day. Most full body workouts are scheduled for three sessions each week. This is a great choice for anyone who has less time to spare but wants to work their full body.

Benefits Of A Partial Body Workout

Partial body workouts are when you work each body parts with weights on different days of the week. Typically you concentrate on only working one to two body parts each time you work out. When working with a partial routine, each body part has at least a day’s rest before you work that body part again.

Since only one or two body parts are worked at one time with a workout for partial body, each body part is being worked intensely. So bear in mind that with this type of training regimen you have to work out at least 5 days a week, in order to effectively train every body part.

The Best workout For Your Goal

When choosing a workout program, it is wise to choose the one that best suits your schedule and your fitness goals. Some fitness experts say that total workout of the body are the best way to work out while others recommend partial workout programs. The best body workouts are the ones that better suit your fitness needs, time allowance, and one you can consistently stick with.

Besides with the endless possibilities of body workouts regimens you can always switch it up according to your needs and to keep your workouts interesting and fresh.

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Simple Summer Exercises to Beat Back Pain

Follow the proven exercises below and you will help to stretch, strengthen and mobilise your lower back.

If you can manage it, aim to do this routine at least once a day. Once you’re feeling confident, you can even compliment your new exercise plan with walking, cycling and swimming.

The key is to start gently to get your back used to the movements and work out how far you can go into each position without worsening your pain.

So let’s learn the routine and start getting your spine back to great health…

Bottom to heels stretch

Starting position: Kneel down on all fours. Place your knees under your hips and your hands under shoulders. Don’t over-arch your lower back and make sure you keep your neck long, your shoulders back and your elbows unlocked.

The exercise: Slowly pull your bottom backwards while ensuring you maintain the natural curve in your spine. Hold this stretch for one deep breath and then return to the starting position.

Repeat this exercise 8 to 10 times.

Top tips for success:

If you have a knee problem, avoid sitting back on your heels.

Perform this exercise in front of a mirror or an exercise buddy to ensure you maintain the correct position.

Only stretch as far as feels comfortable.

Knee Rolls

Starting position: Lie down on your back and put a small flat cushion or a book under your head. Bend your knees and keep them together. Make sure your upper body is relaxed and gently tuck in your chin.

The exercise: Keeping both shoulders on the floor, roll your knees to one side and follow this action with your pelvis. Hold this position for one deep breath and then go back to the starting position.

Repeat this exercise 8 to 10 times, alternating sides.

Top tips for success:

Only stretch as far as feels comfortable.

For extra comfort and support, place a pillow between your knees.

Back Extensions

Starting position: Lie on your tummy while propping yourself up onto your elbows to lengthen your spine. Keep your shoulders back and neck long.

The exercise: Arch your back up by pushing down on your hands. In this position, you will feel a gentle stretch in the stomach muscles as you arch backwards. Hold this position for 5 to 10 seconds before returning to the starting position.

Repeat this exercise 8 to 10 times.

Top tips for success:

Try not to bend your neck back.

Keep your hips grounded.

These simple stretches can make a significant difference to the health of your spine.

Remember to contact your healthcare provider before starting any new exercise routine and to stop any activity immediately if your pain or symptoms worsen.

Good luck!

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Cindy Crawford – Shape Your Body Workout – Review

This video consists of two workouts, one 40-minute workout where the legs, abs, shoulders, and arms are worked a 45-minute workout where you work your back, abs, chest, buttocks and a focus is placed on stretching and toning the legs. Also included is a full body routine that uses no equipment and lasts for 10 minutes. You really have to be ready for this workout because it is power packed. I am drenched by the time it has finished. Each video starts off with a warm-up then you are introduced to exercises that work the abdominal, legs, arms, shoulders, followed by a cool-down. She consistently reminds you to drink plenty of water and breaks are given often but she did not have to remind me because I sweated so much I drank about 40 oz of water throughout the video.

The exercises that focus on the legs are good because you work them in a way that you feel the burn without feeling pain. I have to warn you that the leg exercises consist of a lot of kicking and leg swings so make sure you have the room for it.

The warm up in each of the workouts are the same for which I do not have a problem because they are short and she moves on into the workouts. I especially like the up-beat music that goes along with the moves because really gets your energy going.

I have read some reviews about the Shape Your Body workout video and they are mostly positive but some reviewers stated that the moves are too fast and unsafe. Some feel that she is not adequately trained to instruct people in such an intense style of workout. I would have to admit, this one is not for a beginner, but those who are use to Cindy Crawford’s previous workout videos will know what to expect. Many customers’ reviews also stated they felt they got a real challenging workout when using it. I believe the best thing to do when you feel that you are not ready to do something like the amount of reps per exercise is to reduce them until you are ready.

If you think you are going to be put off by Cindy’s bare feet and the fact that she wears a bathing suit and pouts her lip from time to time, as she has in some of her other workout videos then this may not be for you. However, if you are able to get past that then know that Cindy and her personal trainer Radu do a great job in bringing forth a high performing workout video. Beginners need not apply!

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Important Facts About Steps Aerobics You Should Know

If you are an enthusiastic fan of most aerobic exercises, you may have considered escalating your workout intensity with step aerobics equipment. The objective of participating in step aerobics are the mostly the same as other aerobics workouts which is to raise your heart rate and maintain it for at least twenty minutes and at the same time toning your muscles and burning fat. Step aerobics will help you achieve all these goals, while adding an extra dimension to your exercise program. To start with step aerobics program, you can sign up for a step aerobics class, or you can purchase the stepper with the instructional videos learn to do it at home.

The advantages of step aerobics are:

1) It adds extra fun to your regular exercise routine

2) It is simple and easy to learn

3) The equipment is fairly cheap

4) It utilizes the large muscles of the lower legs which helps strengthen those muscles

5) It strengthens the tendons and ligaments that connect the muscles and the bones to each other

How To Use Step Aerobics Equipment

You can buy a book or video or even join the local gymnasium to learn step aerobics. However, you can also simply begin with simple exercises by just stepping onto the platform and then stepping down. These simple exercises can then progress steadily from simple steps to more complicated aerobics routines.

Besides that, you can also increase the rapidity of the steps or raise the aerobics step platform which will result in increased fitness and skill. The step aerobics exercises can grow in complexity as you become more proficient.

The step aerobics exercise are usually choreographed to music just like other aerobics routines, but instead of exercising with side to side movements on the floor, you will be exercising vertically by stepping up and down from the platform of your stepper. The most important thing to an effective workout is to be observant of your posture. Always keep your head up, your shoulders back, and your back straight as you do your workout. When stepping onto the platform, your foot should be solidly on the surface and when you step down from it, your feet should stay close to the back of the stepper. This is to avoid the back strain of lunging backwards.

When you step on a steps aerobics platform there is no shock experienced by your joints.

Cost Of Step Aerobics Equipment

If you have decided to purchase your own set of step aerobics equipment, you should know that it will cost you anywhere from $30 to $100. However, if you can afford to purchase a higher end model, you will get some advantage. These more expensive models are usually adjustable in height so that it can accommodate different skill levels or workout intensities.

For a beginner a four inch step is sufficient, but when you increase your intensity, you can raise the aerobics stepper in two-inch increments. This is why the more expensive model which is adjustable may be more economical in the long run.

However, if you have a low budget, or you want to try out step aerobics without buying the equipment first, any household item can be an adequate substitute. You can use things such as a block of wood, a milk crate, or, even a short stool which can act as a raised platform for you to start practicing step aerobics.

Precautions To Take During Step Aerobics

As with any regular exercise activities, there are certain precautions that you should take when participating in step aerobics. One such precaution is to make sure that you execute step aerobics exercise routines properly.

Some of the proper techniques of working out with step aerobics are:

1) Stepping up onto the platform using the entire soul of your foot

2) Being close to the step when stepping up

3) Alternate the legs used to step up and down

4) Perform no more than five consecutive step ups per leg

5) Do not allow your knee to lock

6) Step up to and down from the step softly

Other precautions you must take include utilizing a step or platform that is at the proper height. This range is usually determined by the expertise of the step aerobic exercise participant. A height of four inches is usually suitable for a beginner and a 12 inches high platform only suitable for an expert.

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Exercises and Workouts – What Is Variable Intensity Interval Training and How Can It Help You?

If you are a regular in the fitness industry, chances are you have heard of high-intensity interval training. This type of training is said to give optimal fat loss results and can help to boost your fitness level faster than any other method of training as well.

But now, there is a new method of training that is catching on: variable intensity interval training. What is this training about and how can it benefit you?

Let us take a closer look…

1. What Is Variable Intensity Interval Training? This type of training is a combination approach where you will do some high-intensity interval exercise coupled with moderate intensity interval training, which is usually a strength-based focus, along with low-intensity training during the rest periods, which will include yoga based movements or stretch.

Putting these all together, you get a workout that is always changing and is varying its overall level of intensity.

2. The Benefits Of Variable Intensity Interval Training. So what does this mean for you? How will it help?

First, it is a great option for beginners. Since you are not doing quite as much high-intensity training here, it is easier for you to get started as a beginner. By mixing it up with the moderate and low-intensity training, this makes it more feasible.

Second, it also adds a more balanced approach to your fitness routine. You will be doing not only cardio-focused activities but in addition to weight lifting, focused workouts as well. Plus, you will get the benefits of yoga and stretch that come with the low-intensity intervals. As these are often overlooked by many people and left off the end of the workout, it’s helpful to include them right in with your training.

Another significant benefit is a lack of boredom. High-intensity interval training is often said to be useful for helping to combat boredom because it is always changing, but variable intensity changes it up even further. This is an ideal way to train if you frequently find you grow tired of your same old workout routine.

3. Adding This To Your Training Routine. How do you go about adding this exercise routine to your week? Since these are total body sessions, you can theoretically do just this one workout, three times a week, and be done with it.

The choice is yours. Do it with your other training if you wish but do make sure you have one day off between sessions to allow for recovery to take place.

Do not overlook variable interval training any longer. It can be an excellent method of increasing your fitness and creating a healthy balance in your workout routine.

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Why Exercise? Here’s Why

In my mid 30’s I was diagnosed with some pretty severe health problems. I can recall the days that I was so run down and so sick, that my work days were shortened to about 3-4 hours a day. This made it tough for my clients because my best hours were from 10:00- 2:00. For that reason, most of my work had to be done from my home office.

During that time I would make it a point to go for a walk at 10:00 in the evening. This was extremely tough for me. As I struggled to make a mile, I wondered if I’d ever get my health back? Exercise and physical activity were always a huge part of my life. Now I spent the majority of my days in bed.

Around age 40 my wife really started to push me. Not in a way that was bad. But, in a way from inspiration. Slowly our walks became longer. I started to workout again in the mornings. While some days I could only manage 10 minutes. My thought process was 10 minutes beats 5. And given my health at that time, I was willing to take any little victory I could get.

Over the course of 3 decades working in mental health, I would often make lateral moves into the fitness industry as a consultant in health and wellness. Working with both local and national chains, I managed several weight loss programs. I knew how weight affected the individual both from a health and mental health standpoint. So, while I would focus on diet from a disease perspective, I would use exercise for overall wellness.

There is no doubt that we all can benefit from daily exercise. And you really do not need to invest in a lot of time to get results. Personally I strive for an hour a day 7 days a week. That’s just feels right to me. When I finally was able to regain my health, I promised myself that I would do everything to preserve it. That said, you can see real results in as little as 20 minutes a day 3-4 times a week. What kind of results? Lets take a look at some of the benefits in regular exercise.

1. Reduce stress, depression and anxiety. Exercise has a direct effect on our brain chemistry. A good 30 minute walk or run should release those endorphins. When this happens, you’ll feel less stress and increased energy.

2. Confidence does not come easily for most of us. How do we build it? Get moving. Exercise gets you feeling good. When you feel good, you tend to have a better self- image. Better self- image? Oh yeah. There’s your confidence.

3. Slows down the aging process. More importantly the cognitive decline. Exercise will not stop this process completely. But, it will help slow it down. And the earlier you start to exercise, the better off you should be.

*Exercise is important at all stages of life. But for cognitive function, starting to exercise between the ages of 25-45 seem most important.

4. Can help control addiction. This can happen two- fold. First, as you exercise you brain releases dopamine {the feel good chemical.} For many in recovery this can be a good substitute. Secondly, exercise can give your life some sense of order, meaning that leads to self- worth. And as an added bonus, exercise that is built into your daily schedule can offer as a distraction for those cravings.

From time to time I hear someone argue that exercise is just another form of addiction. Well it can be. Just as food, porn, shopping and most anything else. But, ask yourself if you would rather be addicted to exercise or drugs? Be stronger than your excuses.

5. When the blood gets flowing we seem to become more creative. This especially happens when we exercise outdoors.

There are so many good reason to start exercising. Some of my biggest success with clients didn’t come in the form of a mental health session. They came for a weight loss session. When a person has been diagnosed with several life threatening conditions and then they commit to a wellness process, that is a big success.

In my early 30’s I received a call from a women who wanted to see me as a Hypnotherapist. However, when she arrived at my office and I was doing my intake on her, she went onto talk about how she was diagnosed with a brain tumor, breast cancer and several digestive disorders. I quickly thought to myself that my office manager gave me the wrong client file, and that she was there for end of life issues. Or to see the doctor that I worked alongside of. When I questioned her about what she was being seen for, she said without hesitation, I am here to lose 20 pounds so I look good in a bathing suit on vacation. Wow! I love it.

Over the next couple of weeks not only did we use hypnosis, but she was open to change. With some corrections to diet and adding some exercise, not only did she drop the weight, but her digestive problems faded away. I never did see her again after she left for vacation. I can’t help but believe we added to the quality of life that she had before.

And just as I found out years later about the power of movement, there are no wonder drug to be found. But if there were, exercise would be one of them.

Now stop reading and get off the computer. Get yourself moving!

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Insanity Workout Vs HIIT Training – A Must Read!

Many people have heard of HIIT training, which stands for High Intensity Interval Training. This training method is said to give great results in a short amount of time. No need to spend hours in the gym. However, sometimes it is difficult to put together a HIIT training program that is easy to follow. If that is what you are looking for, Beachbody provides such a workout, Insanity by Shaun T.

The Insanity workout program is a 60 day (63 to be exact) boot-camp like workout. Based on the theory behind HIIT training, Insanity utilizes intervals to keep your heart rate moving up and down. However, Insanity differs significantly from traditional intervals in one key way. Whereas in tradition HIIT training, you perform short bursts, such as a 50 yard or 30 second sprint, followed by a 2-3 minute active rest, which is usually a walk or slow pedal. With this type of training, your heart rate shoots up quickly and then comes down to a slower pace. For example, when I do traditional HIIT training, I do outdoor sprints. I will sprint 100 yards and walk 300 yards. At the end of the sprint, my heart rate is in the 170’s (beats per minute). At the end of the 300 yard walk, my heart rate drops to the 100’s. Not bad, but could definitely improve.

With Insanity, the intervals are about 3-4 minutes long and consist of exercises such as pushups, jumps, sprints, hops, and a myriad of other sports training moves. A lot of the moves remind me of playing high school sports. After the interval, you rest for 30 second. At the end of the 30 seconds, the next interval starts! Insanity has basically taken traditional HIIT training and flipped it on its head. Now to compare heart rates again, during the Insanity interval, my heart rate is in the high 170’s. During the 30 second rest, I get it down to the high 150’s. See the difference. My heart rate is staying elevated for a longer period of time which helps me to burn a ton of calories. At the end of an Insanity workout, there is not a dry patch of clothes on me.

Now understand that Insanity is not for everyone. You must be mentally and physically prepared to put your body through 63 days of extreme work. Great results do not come easy. Both Insanity and traditional HIIT training work to help you reduce body fat. If you don’t think you can handle Insanity, start with traditional HIIT training to build up your cardio-endurance. Once you have trained your cardiovascular system to handle intervals, you should be ready to try Insanity!

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Exercises and Workouts – Three Tips To Help You Lift More Weight In The Gym

Trying to get stronger? Are you working towards the goal of improving your strength? It is a realistic goal if you hope to enhance your health, functional fitness, and even improve your body composition. When you build strength, chances are you are also building lean muscle mass and as a result of that, you will notice an improvement in your overall metabolic rate. An increase in your metabolic weight certainly makes becoming lean or staying lean easier.

So what can you do to help increase the amount of weight you are lifting? How can you pack more plates onto the bar? Let us look at three tips to help you lift more weight in every workout session…

1. Back Off. As weird as it may sound, sometimes the best way to lift more weight is to back off how much you are lifting. If you are currently lifting maximally but using poor form, make no mistake about it, this will influence your ability to make strength gains. You need to be using good form to target the muscles correctly and see ideal results.

Try lifting a bit less, using proper form, and then watch the strength progression happen naturally.

2. Switch Up Your Exercises. Moving along, it is also important you switch up your exercises now and then. Do not get stuck in the rut of doing the same old routine over and over again. Do that, and you will be plateauing faster than you ever thought possible.

Try a new exercise. It doesn’t have to be a significant change to get results – it just needs to be something a little different.

3. Get A Spotter. Finally, consider getting yourself a spotter. Having someone there to help you push as much as you need to as you do each set, can be an excellent way to help give you the confidence you need to challenge yourself.

Often when we are lifting alone, we will not push that extra mile but when someone is there cheering us on, let us just say you would be surprised what you can do. Plus, this can also help you push out more reps even with assistance, which will also give you practice working in a state of fatigue and lead to greater overall strength progression.

So keep these tips in mind and make sure you apply them to your program. You will be feeling stronger before you know it.

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