A-Z Exercise Dictionary for Beginners (A)
Abdominals: official name for the stomach area, otherwise known as “Abs”.
The Abdominal Wall Has Three Major Muscles;
All in all, it's important to remember when training abs you need exercises that recruit all of the muscles in the midsection.
Training Abs, In the Beginning
In the beginning of your exercise ventures, do not add weight to any ab or waist exercises. Body–weight is ample for toning and building basic strength. Using any more weight than your body–weight initiates thick abs and waist line.
NOTE: If you want to add additional shape to your abs without the bulk and thick waist line try inhaling long slow breaths through your nose while sucking in your stomach. This breathing exercise can be performed while sitting, standing or lying down.
You may never have heard this before but it is true, “Holding in your stomach and tensing your abs throughout the day is a great way to firm and strengthen them”.
Action Blitz: an Action is where you design simple action type of goals to support a healthier lifestyle. A Blitz regards the amount of time you maintain the action(s).
An Action Blitz may be initiated by performing a specific movement or activity every 15-30 minutes for one or more hours and then, for an even greater challenge, working your way up to a ten hour blitz and eventually living out a healthy lifestyle 24 hours a day.
An Action Blitz can be performed in many ways. A few methods are as follows;
Regard an Action Blitz on a nutritional level with various daily rituals for instance, focus on cooking healthy for a morning meal and/or snack. Or, go grocery shopping and compare food labels and their list of ingredients with other healthy or not so healthy food items. Read nutritional books containing nutritional food values and compare fresh items like fruit to that of canned fruit. Most importantly learn about GMO foods.
Focus on the physical aspects such as what muscle(s) are being worked when picking up an item or what muscle(s) are being worked when handing an object to another.
Another option is to choose a weak body part, such as the back of the arms; triceps, and commit to performing one set of French Press movements every 1/2 hour for three hours. And this is only the beginning. You can choose to get as creative you want.
Even general aspects such as how can my eyes look brighter, teeth whiter, complexion smoother and smile bigger. All in all, you’ll want to design an Action Blitz around this specific question,
In preparation for your first Action Blitz take a few hours or days to prepare, organize and create one.
Running long distance at a moderate pace is an aerobic exercise however; sprinting (running short distance and then jogging or walking for a few minutes and repeating the running for short distance) is anaerobic.
NOTE: Aerobic activity exercises the cardiovascular system more than the Anaerobic, muscular system.
One way to look at the difference between aerobic and anaerobic is as follows;
Aerobic Exercise; GO, GO, GO, GO, GO, GO, GO, then REST.
Anaerobic activities include; weight lifting, sprinting, and calisthenics however, weightlifting and calisthenics can also be exercised as a form of aerobic activity too simply by minimizing rest intervals and the overload.
The best approach to overall health and strength, is to at some point, pass the basic and beginning stages of exercise, incorporate both methods of exercise; aerobic and anaerobic, into your routines.