Fitness Physical Health

Wii Exergaming = Have Fun Working Out Indoors

Usually, the only part of your body that gets workout are your fingers. Specifically, the thumbs. Well, thanks to WII, getting fit virtually is now a reality. Below are 3 of the healthiest Wii video games you can ever find.

  1. Wii Fit
  2. Thanks to Shigeru Miyamoto, the man who brought us world famous games like Mario, Donkey Kong and Legend of Zelda, you can now transform your living room into a fitness center. The specially made, unique Wii Fit balance board can measure a user’s weight and their center of gravity, and calculate their body mass index when told the user’s height. The ability to compare other player’s fitness levels is good in way that it motivates you.

    Some of the games include :

    • A ball-rolling mini-game, where the player uses the Wii Balance Board to roll a ball on a platform into a certain hole.
    • A Boxing minigame.
    • Hula hooping.
    • Jogging.
    • Sit ups.
    • Push ups.
    • Ski jumping, whereby the player squats as low as possible, while maintaining their balance, and then quickly stands as fast as possible in order to gain a good jump.
    • Snowboarding.
    • Heading on-coming soccer balls and avoiding other objects by leaning forward and back.
    • Step aerobics, including a game in which the player must step on and off the Wii Balance Board in rhythm to the background music.
    • Tightrope walking, where the player must maintain the balance of a Mii walking on a tightrope from one building to to another.
    • Yoga exercises.

    20 minutes each of quick cardio, ski jumping and yoga will burn you around 436 calories in an hour! Which is also equivalent to cycling at an average speed of 11mph for an hour.

  3. Wii Sports
  4. It consists of 5 separate sports games.

    1. Tennis
    2. Baseball
    3. Bowling
    4. Golf
    5. Boxing

    The Wiimote provides you with realistic motion control and an ease of play. Bowling seems to be a common favourite among gamers as they enjoyed the experience. Golf on the other hand has the best content and is the most good looking among the other 5. Tennis seems to be the most fun, accessible and easiest to play. You can play more and more doubles and the opponents get better as you go along. It’s pretty addictive. Boxing provides you with the best workout as it burns more than 500 calories in an hour.

    Adding in variety by spending 12 minutes each on tennis, baseball, bowling, golf and boxing burns you 433 calories! It’s almost like hiking cross country for an hour. The only difference is you have a swinging fun time burning calories in your living room.

    It has won many awards since it’s launch. They include :

  5. Dance Dance Revolution Hottest Party
  6. Basically, you step on the mat, pick a song and dance by hitting the correct direction arrows as they rise to the top of the screen. In this game, the upper body movements are also taken advantage of by the Wiimote and Nunchuk. Fun parts of the game include beating the venue master, clearing 3 songs, etc. As you progress along, you’ll unlock new songs and clothes for your character.

    There’s also a workout mode that keeps track of all calories burned based on your weight and height. In an hour, you will easily sear more than 400 calories!


14 Myths About Fitness, Exercises And Workouts That Everyone Ought To Know

Myths are stories, legends or invented explanations that are retold so often that they are accepted as truth. They should not be that way, and they have no place in any individual’s fitness routine. Below are 14 of the most common myths on fitness, exercises and workouts that you and I should know about.

  1. When you stop working out, muscles will turn into fat
  2. It’s the most typical workout myth in the world. Muscle has never and will never turn into fat and neither does fat turn into muscle. During weight training, more energy is required, hence a bigger appetite. When a person stops working out, the need for extra energy stops as well. But because the stomach size has increased due to a bigger appetite, the need to feel full has become a habit. Those extra calories that were once used as fuel while training is now stored as fat. It may seem like the bulk of muscle has turned into fat, but the truth is that the body became fatter due to eating more than previously needed.

    Be it protein or carbohydrates, both turns into fat when not used. Cutting back on training requires you to cut back on food consumption as well.

  3. Food eaten after 8 at night will turn into body fat
  4. Not entirely true. For people who workout during the later part of a day, it is important to eat accordingly. Whenever there is a need for the body to repair and rebuild, fuel is needed and the body most actively repairs during during sleep. However, it is more important to eat healthier foods during the later part of a day like lean meat, unsaturated fats, vegetables and fruits to avoid the risk of unwanted fat deposits. Give the body at least 2 hours to digest the food before going to bed.

  5. Six pack abs equal six hundred sit ups and crunches daily
  6. Everyone has six pack abs. Abdominal exercises do not lead to clearly visible six pack abs but fat reduction does. The first place that fat goes to in the body, is the last place fat comes off. Tummy for men and hips, butt, thighs for women. Spot reduction of fat has never and will never work. Here are some of the lesser known facts about losing weight that people ought to know about.

    A six pack abs is a definite want for any man working out for it is a social muscle. Ab exercises will definitely strengthen and tone the abs but does not rid the fat. A better use of time would be to spend it on interval cardio sessions and making sure that proper food is fed to the body.

    I actually have a personal digital body fat analyzer that I use from time to time that gives me a rough idea of my body’s current state. Accuracy may not be as good as a DXA but it’s good enough for me. You can easily get one at less than $US 10 from online auction sites like ebay.

  7. Stretching and warm up isn’t necessary
  8. I hit the gym everyday. And everyday I’ll take up 10 minutes to stretch and warm up my body from head to toe. It is necessary to avoid sprains and injuries. Even after a good day’s workout, I stretch. It greatly reduces the severity of DOMS, delayed onset muscle soreness, which will be pretty much appreciated the morning after. Here are 20 more solid reasons why warm up and stretching is important.

  9. Supplements will boost muscle growth and strength in no time
  10. There are only 2 ways to make the most gains in mass and might.

    • A good training program.
    • A well planned out diet.

    Time and energy should be focused on the 2 methods mentioned above rather than on supplements that claim to be able to bring out the Arnold in you. Some supplements may have serious and irreversible side effects if taken wrongly. For example, steroids taken wrongly may lead to a loss of appetite, constipation, intestinal irritation, vomiting, nose bleeding, headaches, increased aggression and even liver cancer. It’s way better to attain the results we want naturally. Think safe, think long term. Our body’s health should not be taken lightly.

  11. Weight training will make women look beefy
  12. To look beefy, you’d need testosterone. Lots of it. Hundreds and hundreds of nanograms per deciliter of blood. The average testosterone levels for a human being are :

    • Male : 300-1,000 ng/dl
    • Female : 20-80 ng/dl

    Women just do not have the testosterone levels necessary to look like The Rock in Scorpion King. As a matter of fact, weight training is the fastest and easiest way for women to look leaner, sculpted and toned. Light to moderate weights and many repetitions are the most effective for toning and strengthening and making you look like Megan Fox in Transformers.

  13. Vegetarians will not make it in bodybuilding
  14. It’s so wrong. There is Bill Pearl who won Mr Universe twice, first in 1953 kicking Sean Connery’s ass (6th), and in 1971 before retiring. 1951 Mr America, Roy Hilligenn is another perfect example who still looks young as hell at 77 years old. You can see more of today’s vegetarian bodybuilders at

    Vegetarians get their protein from nuts, seeds, cereals and legumes. B12 vitamin and iodin are 2 other essential nutrients available through seaweed.

  15. Your body weakens with age
  16. It’s all in the mind. Think old and you’ll look old and act old. The fact is, body building doesn’t only improve your physique and rejuvenates your spirit, but also gives you a healthy perspective on people and the world around. Some of the older bodybuilders include :

    With regular exercise, weight training and a low-fat diet, you’ll gain increased energy levels, leaner body mass and an optimum body fat percentage. With the big 90 around the corner, people still do experience renewed strength, increased mobility, stronger bones and greater flexibility by exercising.

  17. The longer time I spend at the gym, the fitter I become
  18. For me, it’s no longer than 60 minutes 3 times a week. The focus here is on efficiency and effectiveness like this super cool 15 minutes workout that works every muscle in your body. An average bodybuilder does not spend more than 1 hour working out. People who just don’t have the time to workout that much will lose interest and motivation to exercise, if the myth were true. The point is, any exercise, at all, done correctly is better than none.

  19. If I don’t feel pain in the morning, I didn’t work out hard enough
  20. When we lift weights, our muscle fibers will tear a little. Muscle soreness is expected, but normally heals within a week. Anything more than a week is an indication of over working out. Committing to a fitness program will eventually lead the muscle into getting used to it. Changing a fitness program regularly will ensure that all muscles are worked on and experiencing growth.

    However, what happens in the gym is only meant to PROMOTE muscle growth. The REAL process begins only when a person is RECOVERING. Pain should not be used as a measurement of a workout session’s effectiveness. Some soreness, yes, but not pain. Always remember to stretch before and after. Get enough rest and work on different muscle groups on different days. Rest a day if the muscles are still sore.

    • shoulders
    • upper back
    • arms
    • chest
    • abs & lower back
    • legs

  21. Avoid drinking water when your body is over heated
  22. An average human body’s water content is 60% for men and 55% for women. In my body, 86 out of 143 pounds is water. If the body’s water content drops 5%, it’s already considered dehydration. An hour of vigorous exercise is enough to drain a quart (~1 liter). Drinking before, during and after is pretty important.

    During exercise, muscles generate heat that will cause a rise in body temperature. This heat is doused by water when it is carried in the bloodstream and pushed to the surface as bullets of sweat. It continues to drain water from the body until it is replenished. Thirst is already a sign of dehydration. Drink a cup every 15 minutes. Keeps the muscles oiled and the body productive.

  23. There is no need for doctors if I don’t plan on biting off more than I can chew
  24. If you have never done any resistance training before in your life and you’re above 40, it’s best to consult your doc. Go for a physical exam that examines the temperature, blood pressure, pulse and respiratory rate. Things that concern your cardiovascular fitness, blood cholesterol levels and medical history should also be taken into account. Ask doc about the best exercise given your medical profile.

  25. The prime time for exercising and working out is in the mornings
  26. Correction. The best time to exercise is the time that works with the individual’s body clock and fits their busy days. People working out in the morning are more likely to stick to their fitness plans as they are able to get it in before the various demands of life compete for their time.

    Many, many people believe that the best way to lose fat is to start pushing your body right after waking up in the mornings, on an empty stomach. I say no. Exercise is meant for toning the muscle and burning fat. Inability to draw energy from the main source will only force the body to go to other sources of energy, which are your muscles and fat. More muscles are used up as fuel as their composition is much simpler compared to fat.

  27. It is okay to cover a week’s worth of workout during the weekend

  28. It’s also much better spreading a workout all over the week instead of pounding the body during weekends. A weekend warrior will lose out on other health benefits. Blood pressure and glucose levels are temporarily lowered during each exercise, which are beneficial in the long run. Exercising regularly also keeps a person’s appetite consistent.

Fitness Nutrition

9 Benefits of Creatine You Should Take A Look At

Creatine is a natural substance found a lot in pork, beef, tuna and salmon. It is also produced in the liver and kidneys. Creatine’s main job is to help supply energy to muscle and nerve cells. Though it is mostly taken as a supplement by body builders, creatine has been found to also benefite people who don’t pump iron. Although creatine has had some occasional negative press, it is overall considered extremely safe.

  1. Lowering Cholestrol Levels
  2. In 1996, a research on men with high cholesterol, above 200mg / deciliter of blood, lowered their levels when they took creatine. The most dangerous type of cholesterol, very low density cholesterol, reduced more than 20%. Triglycerides obtained similar results. Total cholesterol reduction was around the region of 5%.

  3. Accelerate immobilization recovery
  4. Researchers found out that creatine plays an important role in muscle immobilization recovery. What happened was the researchers put volunteers’ right legs in casts for about 2 weeks before removing it. Right after it came off, the volunteers were asked to lift weights to try to regain strength. Volunteers who consumed creatine recovered faster than those who didn’t. The researchers found out that creatine increased GLUT-4 (the protein type that allows the muscle to use energy) levels of volunteers who used creatine.

  5. Protects the heart muscle
  6. A study made back in 1993 found that creatine helped protect the heart muscle from damage. Later on, creatine was also found to have helped after surgery patients exercise more enthusiastically.

  7. Builds muscle mass rapidly
  8. 50% of guys quit their exercise programs in the first 6 months. The reason lies in not seeing enough results. Creatine will make a difference in beginners. It will make them feel stronger, grow faster and improve their endurance levels within weeks.

  9. Improves strength in patients with neuromuscular and neurodegenerative diseases
  10. Studies carried out at McMaster University of Canada concluded that creatine enchances the strength and body composition in patients with muscular dystrophy. ALS and Huntington’s are examples of neurodegenerative diseases that also benefits from creatine. It delays the progression of their crippling conditions.

  11. Supplement for vegetarians
  12. If you’re a vegetarian, you’ll certainly have the least creatine levels when compared to meat eaters. So creatine is recommended. And when a body building vegetarian takes creatine, it is found that he / she will advance further in strength and size when compared to a body building meat eater. Most common creatine supplements are made out of 100% non animal sources.

  13. Power for interval training
  14. It increases aerobic capacity which benefits preparation for events like a marathon. Creatine loading before carbo loading gives a better effect.

  15. Better performance in the heat
  16. Researchers found that body temperature of placebo given athletes who cycled 1 hour in 98 °F weather rose rose 6.5° more than creatine given ones. The creatine group did better in the heat. Creatine not only regulates the body temperature, it also protects during strenuous exercise in extreme conditions. Lower cases of injuries, cramping, gastrointestinal upset and fatigue have been reported in football players, baseball players and soccer players who took creatine.

  17. Best buddy for high intensity activities
  18. Whether if it’s the need to hit or kick a ball hard, run at high momentums, the strength and power to saw planks of wood or simply for the fun of working out, creatine is the supplement to take. It’s applicable to anyone who enjoys exercising.