Men's Articles

Work Out Smart And Get Quicker Results


The boredom that creeps in from doing the same exercise at the same intensity can be mind-numbing. But it can he body-numbing as well. A routine that feels like smooth sailing may not be doing enough to challenge the cardiovascular system. The best cardio workouts research suggests not one-speed-fits-all. Interval training, in which intensity is increased periodically is a great way to enhance cardiovascular efficiency.

By changing the levels, you're placing more demands on the cardiovascular system, helping you run farther or shoot more baskets. Studies done with elite cyclists show that high-intensity interval framing improved their time trial performance, as well as their peak sustained power output and fatigue resistance. Such training is also more efficient time-wise. Rather than staying on a machine longer, focus on increasing the intensity.

That way you'll bum more calories without spending more time in the gym. Just make sure the intensity isn't too extreme. When people try to tease the upper limits, they can get hurt and discouraged. Cardio workouts do not have to be monotonous. Within the gym, use a variety of machines. This won't just stave off the tedium, it'll also utilize different muscle groups.

Navigating the abundance of information on building and maintaining muscle tone can be daunting. Should you go body part by body part? Concentrate on higher weights and lower repetitions? Weight train every day? The typical exerciser looking for the most benefits from a strength workout should try circuit training. Go from one exercise to the next without any breaks.

Not only will the approach ensure that all muscles receive a workout, it will also increase overall muscle strength, endurance and cardio fitness. If time is a premium and you can only work out two to three days a week. The general rule is to choose a weight that can be done with some effort for one to three sets of 12 to 20 repetitions. Those with more time can concentrate on specific muscle groups, such as the back and chest.

It's important to incorporate rest days to let the muscles recover. Because control is so important, he advises working at a measured pace so that the weights - especially free weights - are stable, with no swinging or wobbling. At least one study has  concluded that traditional resistance training burns more calories than ultra-slow training and may be more helpful for losing weight.

Mind Over Fatter

Buying from the XXXXL rack is bad enough, but now there's this: As your waist line inflates, so does your chance of developing dementia. When researchers at Sweden's Sahlgrenska University hospital recently followed up with 7,400 men enrolled in a long-term health study, they found that the heavier fellows were more likely to have experienced a brownout in brainpower.

Specifically, the risk of dementia nearly doubled in men with BMIs of 25 to 27 and almost tripled in men whose BMLs topped 30. Lead researcher Annika Rosengren, Ph.D., speculates that blood-vessel damage caused by high blood glucose may be to blame. So if your BMI tops 25, start shedding some flab, being careful to choose foods that are as low in processed sugars as they are in calories.

Thin The Herd

The Scots have always had a fondness for sheep's stomach (Exhibit A: haggis). But now researchers at the University of Ulster are studying livestock guts for another reason -to boost the amount of conjugated linoleic acid (CLA) the animals produce. Several studies have linked CLA with weight loss in humans, so livestock that have more of it in their meat or milk could be valuable tools in the fight against fat. Look for high-CLA products in three to five years.

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