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Hi, everyone! Welcome to my blog that I dedicated to healthy life where I will write about tips for healthier life as well as fitness generally. Follow my work and stay healthy!
Right now is the best time to start exercising and looking for a gym. But unfortunately, if you don’t have the money for it, you can’t enroll yourself in a good program. One good solution to this is to invest your money in kettlebell weights. You know that I love my Kettlebell workouts. Strength workouts are done to make your body comfortable to lift the weights and also to strengthen the muscles. Strengthening exercises using the Kettlebell workout for beginners are typically just lifting and holding the Kettlebell in different positions. The following are some of the strengthening exercises.
What Are Kettlebells Anyway?
If you’ve never heard of kettlebells before, they are a new form of free weight. They first originated in Russia, and they are now one of the newest forms of exercise equipment. Usually, they are round weights that have a handle so that people who are using them get to hold them in place comfortably. These free weights can be employed for a different number of exercise routines. As a result, they are more preferred than the ideal free weight.
Because of the number of different kettlebell workouts that can be done, selecting one will largely depend on what body part you wish to tone down. But before you start thinking about what exercises you can do with your newly found training buddies, it is important to determine how much weight is ideal for you.
Kettlebells For Beginners
If you are a woman and you have never done any weight training before, it is suggested that you get a lightweight kettlebell. It would usually average 10 lbs because you are only starting to work out. But if you are a happy individual, you may be better getting a heavier weight so that it will be right for you. On the other hand, if you have already experienced focusing on your strength conditioning, you can get started with a 20 lbs.
For men who have never gone into training before, it is ideal that a heavier weight should be used. It is because the genetic makeup of people allows them to start with a heavier kettlebell. The normal weight that untrained men get is between 20 and 25 lbs. For those who have had some weight training in the past, starting with 30 or 40 pounds is ideal.
What Kettlebells Should I Get?
After determining which weight you should start with, the next thing you need to decide is how many kettlebells you will be purchasing. You can start getting three different sized pairs. It is so you can have a regular workout with your new exercise equipment.
Not only that, you will be able to choose how much weight to use. It applies in particular during the days when you will not feel too eager to sweat out. The crucial thing is that you have the minimum weight of the free weight that you will be using. To help you chose the right type of Kettlebell check out the different kind of kettlebells reviewed.
Some people had this question disturbing them in their mind” Which kettlebells should I start with?” Hopefully, the above guideline will help you design better, safer workouts using Kettlebells.
A free weight set is one of the best types to use whether you are doing strength training or you are trying to bulk up. There are many different types of training equipment for those who want to have great strong muscles or for those who want to lose weight. But there is one that has been around for several years.
Over the years, there have been many people who have been able to get some great results from using this type of equipment at work.
A few things you should know about working out with free weights
There are several different fitness chairs available to choose from which you must have when you are going to work with free weights. One type is called a flat bench and is one that is used most for bench press workouts and working with dumbbells.
This type of bench also sits to him without inclination or refusal. Another type is a tilt weight bench, which is most commonly used for the preparation of the shoulder muscles.
The third type that is often used is one called a waist bank, and it is most commonly used to tone abdominal muscles and core muscles. Improve your muscle coordination and balance as you require balancing those weights amid your lift and making this call on a lot of muscles to do so.
Your muscle balance and co-ordination will just naturally improve. Lean muscle mass is just defined as being composed of more muscle than fat.
Go for low repetitions with as much weight as possible to help turn that flab into solid and lean muscle mass.
What Weight is Right for you?
Along with a decision on the type of weight benches you will need, you will want to decide the weight that you will need as well. When you first start, you do not have to have a whole weight in pounds, but when you start getting stronger, you have to start buying heavier weight so you can continue your strength and size.
Also, the amount of weight you need will depend on the types of exercises that you will be doing. Keep in mind that you can lift more weight with certain exercises than you can with others.
These are the things you want to think about when you are planning to work with a free weights workout in your home. If you look at the benches that are available, you can find the ones you will use, and if you’ve figured out how much weight you have to buy, you can find a deal there.
Free Weight Sets For Home Use
Be sure to keep these tips in mind to achieve the highest level of success with your home training.
So, what is best for building well-balanced and larger muscles?
Yup, free weight takes more advantages over weight lifting machines for building the muscles bigger and faster. Are kettlebells considered free weights? Yes they are also considered free weights but not the typical kind you think of.
However, since both the weight lifting machines and the free weights have their own advantages, you can just have and weigh the advantages of each of them and disadvantages and choose to use machines or free weights for your workout or even a combination of both to meet your personal requirements to become.
You’ve decided you don’t want to pay monthly fees for a gym membership, not to mention the time commuting and the car expense, and now you want to invest in some home weight lifting equipment. What is the best way to go about it and what are the most important things to consider in choosing exercise equipment?
This article will offer five valuable tips and get you pointed in the right direction.
1) Consider your home workout equipment budget.
Like any expense, exercise equipment has to fit into your budget. It also comes in different shapes, sizes, and price ranges. Purchasing dumbbells should not run you much over $50 and would be much cheaper than buying professional quality Nautilus equipment for $10,000.
There are many options that fall between those parameters such as an elliptical machine which exercises your upper and lower body simultaneously for a quick full body workout. Cardio machines that are programmable or motorized, or contain add-ons such as those devices that measure calories, heart rate, elapsed time, or METs burned are going to be more expensive. You don’t have to spend a lot of money but you also don’t want to buy the cheapest equipment.
2) Enjoy your exercises
Pick exercises you enjoy. If an activity becomes drudgery, you will not keep it up. What do you prefer for weight lifting equipment? Are you more comfortable with free weights, or do you prefer the advantages of a weight lifting machine such as not needing a partner to spot you.
Remember that using home weight lifting equipment will increase your metabolism, help your burn calories long after you stop exercising, and increase your bone density. Consider also what type of aerobic exercises you prefer.
3) Keep in mind the space you have available.
This may seem obvious but know the space you have available before you purchase a weight lifting machine, or aerobic devices such as a treadmill or elliptical machine.
Obviously, a full room dedicated to exercise equipment or a garage will enable you to buy larger equipment. If you are just using a corner of a room, free weights or a stationary bike would be good options. Take measurements of the place where you are going to place your equipment and take these figures with you when you shop.
4) Learn to use the equipment properly.
This can’t be overemphasized. You can get injured in many different ways. With weight lifting equipment, you can advance to higher weight amounts too quickly and hurt yourself.
If you are bench pressing with free weights without a spotter and you overestimate what you can lift, you can potentially crush your chest if the bar falls. People have been injured on the treadmill by not pushing the ‘stop’ button in time and falling.
5) Research customer reviews online.
You can learn a lot from customer reviews when choosing among exercise equipment. Customer reviews will assist you in finding out if a machine is easy to assemble, whether it is built to last, and ultimately, if you are getting the best piece of equipment for the money you are investing.
You may have used customer reviews when considering hotels or restaurants—the same thing can be done with home weight lifting equipment and home aerobic equipment.
Hopefully, these tips will steer you around some of the major pitfalls which people fall into when they purchase exercise equipment. Don’t forget to read my top 3 reasons to exercise!
Anyone who knows Henry Rollins must be nostalgic about his huge muscles. Apparently, Henry Rollins once testified that before lifting his first weight and falling in love with the iron, he was in bad shape, and a product of fear and humiliation’.
However, everything about that changed drastically after being introduced to the gym and workout by one Mr. Pepperman, his then adviser. Most notably was his body shape. Not only had he gained a good body shape, he also developed some strong-bulging biceps, triceps, and a well-defined chest. By the end of a life-long career.
Henry Rollins was a house hold name in the health and fitness world, an icon, and a model with high pretty high standards in workout routine.
Henry Rollins’ Workout Secret
In one of his famous speech, Rollins said, ‘that which you work out against will always work against you’. What he meant is that if you try to go against the rules, the you might end up getting hurt.
Applying this to the gym, lifting heavy weights than you possibly can will not only sprain your muscles or damage your muscle mass, but can eat away your motivation for another day. By sticking to manageable weights and progressing gradually is what kept Rollins longer at the gym and contributed to his well-built muscles. But this took discipline and self-respect on the part of Rollins. Also, according to Rollins, a workout alone is beneficial as it helps one to concentrate on the workout plan and the important ‘iron lessons’.
An effective workout plan calls for a balanced workout on all the body muscles- at the right time, for the right repetition times and with the right weights. Rollins once gave a description of these and although they are not any much different from the norm, he has been quoted insisting that what matters is taking oneself to the limits in each.
For Rollins, a typical day would start early- around 5 am. To kick start the day is usually a heavy meal to provide enough energy for the early strenuous exercises and for the day-long workouts. These morning exercises comprise of a jog, or squats then punching a bag. The purpose these morning exercises, which Rollins refers to as ‘prisoners’ workouts’, are meant to flex all body muscles in preparation for the day’s lifting of dead weights.
All days, he interchanged weight-lifting with well-balanced diets.
Starting with shoulder muscles, he would train with the heavy-weight dead weight, and 5-10 reps for each of the following random exercises; overhead press- 3 sets, bent over rows- 2 sets, power cleans- 2 sets; and 20 reps for shrugs- 2 sets.
For arms: biceps, (medium weight)- 2 sets, (10-20 reps); standing Barbell Curls, (heavy weight)- 2-3 sets, (10-20 reps).
For back muscles, he lifted the medium weight as many times as he could, while for the chest, he trained 2-3 sets, (10-20 reps) using the medium to heavy weights.
For leg muscles: triceps, (medium weight)- 1 set, (10-20 reps); leg press, (heavy weight)- 3 sets, (5-10 reps); calf muscles, (light – middle weight).
Lastly, for the abdominal, he did as many crunches as he could.
Being fit and healthy has always been a goal for people; it not only involves healthy food but a major portion comes from exercise. This can be confusing for a beginner since exercise falls under many categories and finding one best suited for your needs is of paramount importance when embarking on this journey towards fitness.
Be it building strength or losing weight, once you have formed your fitness goals, discipline and consistency is the key. You could start an effective exercise program with nothing at all but your body. However we seldom have the knowledge and know how on the right exercise to do. which makes investing in exercise equipment a wise choice.
Barbells On A Budget
The first thing is to fix on a budget since it is easy to get bogged down by the choices of barbells available today. Second is to freeze on the kind of exercise you would be doing, like cardio, weight training, strength building, etc. Third, is the space that is available for all your equipment. Getting a correct understanding of your requirement bases the above three points can help in choosing the best equipment for exercise.
If building strength is your goal then investing in some free weight training equipment is a good way to start. A Free Weight exercise is any exercise where resistance is provided by a Barbell, Dumbbell, or any other free moving object that is not supported by or attached to any other equipment.
This category of exercises is great to start with as they completely follow the body’s natural flow and since we are in total control of movement and balance, we can customize our movements to involve more muscle groups into our workout.
Barbell Exercises For Beginners
Thought a little difficult to master in the beginning, once you get the hang of them, these exercises can form the backbone of your daily routine in weight training and weight lifting. The simplest ones to start with would include the Barbell row, Barbell Squats, Dumbbell flies, to name a few which are done with the help of a Barbell or a Dumbbell.
A Barbell consists of a long bar with removable weights plates attached at both ends. This is used extensively for bodybuilding, weightlifting, and powerlifting. These range for 4feet to above 8 feet in length with the central portion being engraved in a crosshatch pattern for better grip. The weights are secured by a collar to prevent slide off accidents.
Barbells For Strength
Doing a Barbell Row is an ideal way to start working on your back muscles and strengthening them for more aggressive workout in the future. Barbell squats focus on building the quadriceps or thigh muscles and helps to tone and strengthen them.
Another exercise equipment widely used for strength building are the Dumbbells. They are comparatively inexpensive but provide an excellent workout along with the added advantage of convenience and safety.
They are basically a small bar with weights on both ends. They not only build strength, they also build muscle mass, tone up the body, increase caloric burn, and help to strengthen both sides of your body equally. The most common exercise routine is the Dumbbell Flies. They basically work on the upper body and muscle group along with the arms.
Though there are a plethora of choices in the market today, starting slow keeping in mind your body type and using these basic and inexpensive equipment can help realize your goal of a healthy, lean, and toned body sooner than you think.
ECNIS research is based on projects conducted by its partners in collaboration with each other or individually, and funded by ECNIS or other sources.
Currently, the following ECNIS-supported projects are ongoing, involving collaboration between network partners.
One of the best way to improve your health is by increasing your fitness. But of course fitness can only do so much when you get cancer. That’s why cancer research is so important.
Being a Network of Excellence within the EU 6th Framework Programme, cancer research has as its overall objective the integration of European environmental carcinogenesis research in order to achieve a reduction in the cancer burden. To reach this objective, ECNIS activities are organised around three axes:
– Integrating Activities, to promote the establishment of a durable network of European research groups committed to co-ordinated research planning, personel mobility and sharing infrastructures and data,
– Joint Research Activities, focussed on high quality, multidisciplinary investigations in the area of molecular cancer epidemiology, environmental carcinogenesis and its modulation by nutrition and genetics, and
– Spreading of Excellence Activities, including researcher training and mobility programmes as well as sharing of new scientific knowledge with different stakeholders (researchers, the general public, regulators, health care specialists, industry, etc.)
Research and its potential impact
Cancer research so far focuses mainly on:
– the development and validation of biomarkers of exposure to, early effects of, and susceptibility to carcinogens, and their exploitation for cancer prevention through the conduct of molecular epidemiology studies,
– understanding the way in which nutrition and genetic disposition modulate the effects of carcinogens and affect individual susceptibility to carcinogenesis,
– the development of hazard and risk assessment strategies, including strategies based on the mechanism of action of carcinogens, and
– the evaluation of ethical issues arising from scientific advances in the use of biomarkers in carcinogenesis research.
Through improved understanding of cancer etiology, ECNIS research aims to facilitate the development of more effective cancer prevention strategies.
Better understanding of cancer etiology – more effective cancer prevention
Because humans are generally exposed to low levels of environmental agents with a carcinogenic potential, the impact of such exposures on individual cancer risk is low and their relative importance is difficult to assess using traditional epidemiological methods. When, in addition, several dietary and hereditary factors operate to increase or decrease the effects of such exposures, population studies with thousands of individuals and long follow-up are required to identify the key carcinogenic or modulating agents. On the other hand, the utilization of biomarkers of exposure, as promoted by ECNIS research, may considerably improve the resolution of conventional approaches by reducing exposure misclassification and decreasing the time between exposure and the appearance of an observable effect.
Further, information derived from the study of genetic variability and bioindicators of associated phenotypic differences that influence susceptibility to cancer, is of paramount importance in the interpretation of epidemiological data and for the protection of susceptible individuals and sub-populations.
Improving the scientific basis for the development of health-promoting foods
The important role of nutrition in modulating cancer risk is established. However, although many claims are made about the cancer-preventive ability of various foods and specific food constituents, in many cases it has been extremely difficult to demonstrate conclusively such beneficial effects. The development of relevant biomarkers that have been validated in humans and that can be used for screening in the assessment of the effects of various foods, or in the development of functional foods (nutraceuticals, therapeutic foods, designer foods), represents a major potential economic and technological gain from ECNIS activities. In this context, ECNIS offers a unique opportunity to provide better basis for dietary advice formulation, functional food development and further chemoprevention trials.
Contribution to policy development – evaluating human carcinogens
In the context of current regulatory frameworks, it is nowadays recognised that the risk assessment of carcinogens should take into account their mode of action, allowing different methods to be used, for example, for genotoxic and non-genotoxic carcinogens. Such a mechanism-based approach to risk assessment requires significant scientific support to ensure that all relevant information is taken into consideration, and this constitutes another aim of ECNIS research.
A specific objective of cancer research in this context is to provide scientific support to regulators and other relevant stakeholders, at the European and national levels, in connection with the formulation of policies to protect the public from environmental carcinogens, including support in connection with the implementation of the new European regulatory system on chemicals (REACH – “Registration, Evaluation and Authorisation of Chemicals”).
As you know I am a big advocate for how fitness improves your overall lifestyle. That is why I am always on the look out for interesting workouts, and I found one today. The Kettlebell deep six workout was originally created by Jon Engum but there any many variations to the workout now. The deep six earned its name because it focuses on six different Kettlebell techniques. There are three levels of the workout meaning that just anyone from any skill level can try it.
The workout focuses on building and growing muscle mass and so trains the muscles for endurance. It offers the opportunity to get the benefits of conditioning the muscles without having to push through a high amount of reps.
If you haven’t used kettlebells before, take a look at this article.
The three levels of the Kettlebell deep six workout
Beginner – Between switching hands, rest for thirty seconds. Rest for one minute between rounds.
Intermediate – Rest after you have completed both right and left hands. Make your rest last between thirty seconds to one minute.
Advanced – No rest.
The original Kettlebell deep six workout
You should hold your Kettlebell in your right hand and remember not to set down the Kettlebell between moves. The suggested weight for a Kettlebell for this type of workout for a woman is 12 kg and include:
Move one – 5 swings
Move two – 5 snatches
Move three – 5 clean and presses
Move four – 1 reverse get-up
You should now switch hands and complete the sequence above. Do this five times over.
The double Kettlebell snatch
This is a variation of the original workout. It involved using one Kettlebell in each hand during the full workout plan. The only difference between this and the one Kettlebell deep six workout is that between reps you can drop the Kettlebell to the shoulders.
What the workout targets
Deep swings – Using deep swings require the knees to be soft so that you can sway your hips back while keeping the chest up. It is not a squat movement like many people think. To swing correctly, you should swing the Kettlebell back rather than lift it to the front.
Snatch – The snatch focuses on pushing the hips. It also requires a lot of work from the arms.
The clean and press- This works the shoulders and the triceps.
Preparing for the Deep Six Workout
Many people describe this workout as difficult. It can be really hard for someone who is already lacking the core muscles needed to complete the moves.
If you think you are strong enough, you could start by trying to complete three or four of each move to build up your strength before going for the full five. Another option is to complete fewer rounds of the deep six workout.
You can also try completing this with a smaller weight. Your Kettlebell should ideally be tough for you on the 8th repetition of a move. Using this rule should give you a good indication of which weight you should be using to start out.
If you are looking for a good workout that will tone up your arms and work on your shoulders and ab area too, this is the workout you need to try. It will challenge you and you can work your way up the three levels – meaning you can use this as a long term workout plan.
As always, if you plan to do this workout while pregnant make sure to consult your doctor.
Fitness is pregnancy period desirable since it can make your birth easier, shorter time in labor as well as easier and faster returning to the pre-pregnancy shape of the body. Though many women forget about exercising during pregnancy, many moms want to know is it safe to exercise during this period. However, there is one thing that must be followed – a proper diet plan. Daily fitness and exercise routines during pregnancy period can be potentially dangerous if you don’t organize your food program.
Stick to the doctor’s opinion and suggestion
First and the most important step is to follow your doctor’s advice. Each woman is different, and there is not a default set of rules that all women follow through the period of pregnancy. Your doctor, after examines you, will know your condition, abilities and possible problems that you could encounter. Therefore, it is very important to follow the doctor’s orders. If you are, for some reason, not sure about the doctor’s opinion, you can go to other doctor and ask for opinion – the more doctors give an opinion, the more precise decision you can make.
Be within the safety zone
You must be aware of the fact that another person is growing inside of you which means you will need more oxygen. The first thing that this fact implies is that you MUST eliminate every possibility of shortness of breath! Each time you run out of oxygen, your baby runs out also, and it can produce unnecessary damage to their brains. If you had fitness routine and exercising before you became pregnant, you can continue with exercising but be careful not to exercise too much. If you hadn’t, it is the best time to start with fitness. However, be careful – due to “relaxin” hormone that softens joints and ligaments, a gentle stretching is a must after a workout. Overextending can damage your joints permanently and could produce indirect problems to your child.
Set and maintain the routine
The key thing is to maintain the routine since starting and stopping exercising can affect your body in a negative way much worse in pregnancy period. A regular 30-minutes of fitness or gym reduces stress and “builds threshold” for a labor pain which enables you to come back quickly after giving birth. Still, the imperative is to set the optimal routine for your body that is not too hard for your body but rather a precise dose of action for your body. Stick to the schedule and everything is good.
Don’t dehydrate and monitor your temperature
Hydration is the key thing for a healthy life, but it is even more important during the pregnancy period. 1 pint of water before exercising will be just enough to start with fitness. However, drink 1 cup of water every 20 minutes even if you are not thirsty. You may not feel thirsty, but that is the point – you don’t want to dehydrate.
Try to wear breathable clothing, so you don’t raise the body’s temperature. In case you feel hot, stop exercising and cool down before you continue with the exercising.
Credits: Austin Wedding Planner
It is one of those questions that you cannot answer 100% sure due to many facts that affect the overall outcome. Someone can exercise when having a cold, while others barely can walk and eat when thy are affected by the cold. Still, when you collect all the date and sum everything up, it turns out that you need to conclude on your own since only you know how your body reacts. Still, I will give you some directions that you could follow before concluding should you exercise or not.
Exercise regularly to avoid cold and illness
First of all, we must say that people who have fitness activities and exercise regularly have 50% fewer chances of catching a cold. It is because they strengthen their immune system. So in a nutshell, we need to have a moderate intensity of daily exercises. A 30-minutes walk is just enough to cover this since it is proved that regular walking increases the number of white blood cells which are responsible for fighting the infections and diseases.
Follow your body’s reactions
You should exercise while having a cold but it is for sure that you will not be at your peak performance level. The main thing is to listen to your body and follow its reactions. Still, you can exercise slower and less intensively since physical activity increases heart rate. It can be a serious problem if you are taking cold medicines so be careful of breath shortage and trouble breathing. You don’t want to feel exhausted and weak since you are already sick.
Know your limits
Even though your body will exactly tell you how much you can endure, sometimes is the best to know how much you can exercise. If you can perform 100 push ups in 20 minutes in good health condition, then perform 50 push ups in 20 minutes while you are having a cold. In this way, you will avoid possible physical injuries, and your body will not be exhausted completely.
Cold mixed with fever
If you have a cold that is followed by a fever, then you should not exercise at all. Fever is an additional burden for your body’s condition, so your body will become totally exhausted after a workout which is perfect for prolonging the cold and fever. Therefore, you should not work out when you have a cold that is followed by the fever.