by Marc D Thompson
Fitness has many benefits, some of them are as follows:
1. Improved overall health
2. Improved cardiac health
3. Improved sex life
4. Improved sleep
5. Increased productivity at home, work, etc.
6. Improved sports performance
7. Improved balance
8. Improved functionality
9. Improved coordination
10. Improved posture
Marc D. Thompson, owner of VirtuFit® & VirtuGen, is a prominent fitness trainer, personal coach & professional genealogist with a background in medicine, exercise physiology & family history research. He has pioneered virtual training and teaches via webcam one-on-one and group classes. He also combines traditional genealogical research methods with cutting edge internet surfing while using multiple computers to produce the fastest, most accurate results. Along with over 25 years of experience in both fields, he draws from thousands of exercises, fitness disciplines, sports psychology techniques, nutritional principals & research techniques to teach & empower each individual client. His published works have appeared in Fighting Chance Magazine, Love's Chance Magazine, Northern Stars Magazine, Offerings, Poetry Motel, Suzerian Enterprises and The Pink Chameleon. He currently pens blogs at ideafit.com. kurriosity.com and blogger.com. His numerous books include:
The Fitness Book of Lists, https://www.createspace.com/4007866
Virtual Personal Training Manual, https://www.createspace.com/4428594
Fitness Quotes of Humorous Inspiration, https://www.createspace.com/4052242
Genealogy of Anderson, Keefer, Gaugler, Livezly…, https://www.createspace.com/4548631
Genealogy of Batdorf, Wert, Peters, Row…https://www.createspace.com/4530376
Genealogy of Duncan, Layman, McCloud, Overlander, https://www.createspace.com/4562891
Genealogy of Thompson, Hensel, Goodman…, https://www.createspace.com/4530098
Poems...Of Eternal Moments, https://www.createspace.com/3905443
We all need a fundamental starting point and occasionally we need to regroup and reestablish the foundation of a solid fitness plan. Here are a few keys points.
1. Basic movements include squat, lunge, ab crunch, ab twist, arm push and arm pull, see Basic Fitness Movements
2. Follow body composition, not body weight. Stay off the scale!
3. Train low back as well as abdominals, see Low Back Exercises, Fitness Book of Lists.
4. Take steps more frequently
5. Remember, moderation rules
6. Include rotation in exercises and stretches
7. Reduce your stress levels as work, home, etc.
8. Have fun
9. Enjoy and appreciate exercise
10. Use variety
Marc D. Thompson, owner of VirtuFit® & VirtuGen, is a prominent fitness trainer, personal coach & professional genealogist with a background in medicine, exercise physiology & family history research. He has pioneered virtual training and teaches via webcam one-on-one and group classes. He also combines traditional genealogical research methods with cutting edge internet surfing while using multiple computers to produce the fastest, most accurate results. Along with over 25 years of experience in both fields, he draws from thousands of exercises, fitness disciplines, sports psychology techniques, nutritional principals & research techniques to teach & empower each individual client. His published works have appeared in Fighting Chance Magazine, Love's Chance Magazine, Northern Stars Magazine, Offerings, Poetry Motel, Suzerian Enterprises and The Pink Chameleon. He currently pens blogs at ideafit.com. kurriosity.com and blogger.com. His numerous books include:
The Fitness Book of Lists, https://www.createspace.com/4007866
Virtual Personal Training Manual, https://www.createspace.com/4428594
Fitness Quotes of Humorous Inspiration, https://www.createspace.com/4052242
Genealogy of Anderson, Keefer, Gaugler, Livezly…, https://www.createspace.com/4548631
Genealogy of Batdorf, Wert, Peters, Row…https://www.createspace.com/4530376
Genealogy of Duncan, Layman, McCloud, Overlander, https://www.createspace.com/4562891
Genealogy of Thompson, Hensel, Goodman…, https://www.createspace.com/4530098
Poems...Of Eternal Moments, https://www.createspace.com/3905443
by Marc D Thompson. As we age, there are certain tweaks and changes that need to be made in our exercise routines and plans. Here are a few basic areas to focus if you are between 40 and 60.
1. Keep boredom at bay, be creative.
2. Vary activities, very day, every time.
3. Increase Flexibility training
4. Continue Cardiovascular training
5. Change up Strength training
6. Play sports such as tennis, golf
7. Focus on Core training
8. Incorporate Balance training
9. Add Mental training
10. Practice Yoga
Reference: “Fitness Plans for the ages,” The Palm Beach Post, Sunday, November 27, 2005
Marc D. Thompson, owner of VirtuFit® & VirtuGen, is a prominent fitness trainer, personal coach & professional genealogist with a background in medicine, exercise physiology & family history research. He has pioneered virtual training and teaches via webcam one-on-one and group classes. He also combines traditional genealogical research methods with cutting edge internet surfing while using multiple computers to produce the fastest, most accurate results. Along with over 25 years of experience in both fields, he draws from thousands of exercises, fitness disciplines, sports psychology techniques, nutritional principals & research techniques to teach & empower each individual client. His published works have appeared in Fighting Chance Magazine, Love's Chance Magazine, Northern Stars Magazine, Offerings, Poetry Motel, Suzerian Enterprises and The Pink Chameleon. He currently pens blogs at ideafit.com. kurriosity.com and blogger.com. His numerous books include:
The Fitness Book of Lists, https://www.createspace.com/4007866
Virtual Personal Training Manual, https://www.createspace.com/4428594
Fitness Quotes of Humorous Inspiration, https://www.createspace.com/4052242
Genealogy of Anderson, Keefer, Gaugler, Livezly…, https://www.createspace.com/4548631
Genealogy of Batdorf, Wert, Peters, Row…https://www.createspace.com/4530376
Genealogy of Duncan, Layman, McCloud, Overlander, https://www.createspace.com/4562891
Genealogy of Thompson, Hensel, Goodman…, https://www.createspace.com/4530098
Poems...Of Eternal Moments, https://www.createspace.com/3905443
20-30’s Fitness
By Marc D Thompson. When one begins to exercise in her or his twenties, what should be the priorities? Here are some of the best ways to stay fit through those early years.
1. Challenge yourself
2. Lay groundwork for later in life
3. Plyometric training
4. Cardiovascular training
5. Strength training
6. Play sports such as running, golf, biking, or tennis
7. Free Weight Training
8. Low Reps and High Reps
9. Core training
10. Speed-Agility-Quickness training
11. Team sports
Reference: “Fitness Plans for the ages,” The Palm Beach Post, Sunday, November 27, 2005
Marc D. Thompson, owner of VirtuFit® & Virtu-Gen, is a prominent fitness trainer, personal coach & professional genealogist with a background in medicine, exercise physiology & family history research. He has pioneered virtual training and teaches via webcam one-on-one and group classes. He has also combined traditional genealogical research methods with cutting edge internet surfing while using multiple computers to produce the fastest, most accurate results. Along with over 25 years of experience in both fields, he draws from thousands of exercises, fitness disciplines, sports psychology techniques, nutritional principals & research techniques to teach & empower each individual client. His numerous books include:
The Fitness Book of Lists, https://www.createspace.com/4007866
Virtual Personal Training Manual, https://www.createspace.com/4428594
Fitness Quotes of Humorous Inspiration, https://www.createspace.com/4052242
Genealogy of Anderson, Keefer, Gaugler, Livezly…, https://www.createspace.com/4548631
Genealogy of Batdorf, Wert, Peters, Row…https://www.createspace.com/4530376
Genealogy of Duncan, Layman, McCloud, Overlander, https://www.createspace.com/4562891
Genealogy of Thompson, Hensel, Goodman…, https://www.createspace.com/4530098
Poems...Of Eternal Moments, https://www.createspace.com/3905443
Water is the most valuable element in or for the human body. By practicing wise hydration tactics, the body’s energy, ability, stamina and recovery can be optimized.
Water supports our metabolic functions and as a transportation system
- Maintaining a balance of water obtained and water lost is paramount
- In taking or losing too much water can have disastrous effects
- Increase your water intake prior to exercise and after exercise
- Use a clean. pure water source
- Drink water regularly throughout the day
- Determine the amount of water needed by paying attention to your body
- Consult your health practitioner regarding diuretic medications
Make it a goal to stay properly hydrated. Remember although most people are dehrydrated, it is possible to drink too much water. Water nourishes, cleanses, rejuvenates and makes us move easily and feel good.
Marc D. Thompson, owner of VirtuFit® & VirtuGen, is a prominent fitness trainer, personal coach & professional genealogist with a background in medicine, exercise physiology & family history research. He has pioneered virtual training and teaches via webcam one-on-one and group classes. He also combines traditional genealogical research methods with cutting edge internet surfing while using multiple computers to produce the fastest, most accurate results. Along with over 25 years of experience in both fields, he draws from thousands of exercises, fitness disciplines, sports psychology techniques, nutritional principals & research techniques to teach & empower each individual client. His published works have appeared in Fighting Chance Magazine, Love's Chance Magazine, Northern Stars Magazine, Offerings, Poetry Motel, Suzerian Enterprises and The Pink Chameleon. He currently pens blogs at ideafit.com. kurriosity.com and blogger.com. His numerous books include:
The Fitness Book of Lists, https://www.createspace.com/4007866
Virtual Personal Training Manual, https://www.createspace.com/4428594
Fitness Quotes of Humorous Inspiration, https://www.createspace.com/4052242
Genealogy of Anderson, Keefer, Gaugler, Livezly…, https://www.createspace.com/4548631
Genealogy of Batdorf, Wert, Peters, Row…https://www.createspace.com/4530376
Genealogy of Duncan, Layman, McCloud, Overlander, https://www.createspace.com/4562891
Genealogy of Thompson, Hensel, Goodman…, https://www.createspace.com/4530098
Poems...Of Eternal Moments, https://www.createspace.com/3905443
Healthy Heart
Heart disease is the nation’s number one killer. In order to help prevent this trend, here are some recommendations for a strong heart,
- Exercise 3-5 times per week
- Exercise 20-60 minutes per session
- Target between 55-90% of your maximum heart rate
- Utilize large muscle groups
- Work all major muscles
- Exercise intensely enough for benefit
- Design your program individually
- Design your program progressively
These are general guideline that need to be adapted to each individual. Have fun with fitness and make a change.
Marc D. Thompson, owner of VirtuFit® & VirtuGen, is a prominent fitness trainer, personal coach & professional genealogist with a background in medicine, exercise physiology & family history research. He has pioneered virtual training and teaches via webcam one-on-one and group classes. He also combines traditional genealogical research methods with cutting edge internet surfing while using multiple computers to produce the fastest, most accurate results. Along with over 25 years of experience in both fields, he draws from thousands of exercises, fitness disciplines, sports psychology techniques, nutritional principals & research techniques to teach & empower each individual client. His published works have appeared in Fighting Chance Magazine, Love's Chance Magazine, Northern Stars Magazine, Offerings, Poetry Motel, Suzerian Enterprises and The Pink Chameleon. He currently pens blogs at ideafit.com. kurriosity.com and blogger.com. His numerous books include:
The Fitness Book of Lists, https://www.createspace.com/4007866
Virtual Personal Training Manual, https://www.createspace.com/4428594
Fitness Quotes of Humorous Inspiration, https://www.createspace.com/4052242
Genealogy of Anderson, Keefer, Gaugler, Livezly…, https://www.createspace.com/4548631
Genealogy of Batdorf, Wert, Peters, Row…https://www.createspace.com/4530376
Genealogy of Duncan, Layman, McCloud, Overlander, https://www.createspace.com/4562891
Genealogy of Thompson, Hensel, Goodman…, https://www.createspace.com/4530098
Poems...Of Eternal Moments, https://www.createspace.com/3905443
The Exercise ball that is! These wonderful pieces of equipment have many names, Swiss ball, Thera-ball, Stability ball. But regardless of the name, they are a top fitness tool.
- More effective overall than non-ball exercises
- Develops balance
- Develops stability
- Improves core strength
- Improve function
- Aids in injury prevention and rehabilitation
- Enhances sports performance
Anyone can benefit from exercise ball, children and seniors, women and men, bodybuilder to weekend warrior. It is a paramount tool for those who sit long periods of time.
Marc D. Thompson, owner of VirtuFit® & VirtuGen, is a prominent fitness trainer, personal coach & professional genealogist with a background in medicine, exercise physiology & family history research. He has pioneered virtual training and teaches via webcam one-on-one and group classes. He also combines traditional genealogical research methods with cutting edge internet surfing while using multiple computers to produce the fastest, most accurate results. Along with over 25 years of experience in both fields, he draws from thousands of exercises, fitness disciplines, sports psychology techniques, nutritional principals & research techniques to teach & empower each individual client. His published works have appeared in Fighting Chance Magazine, Love's Chance Magazine, Northern Stars Magazine, Offerings, Poetry Motel, Suzerian Enterprises and The Pink Chameleon. He currently pens blogs at ideafit.com. kurriosity.com and blogger.com. His numerous books include:
The Fitness Book of Lists, https://www.createspace.com/4007866
Virtual Personal Training Manual, https://www.createspace.com/4428594
Fitness Quotes of Humorous Inspiration, https://www.createspace.com/4052242
Genealogy of Anderson, Keefer, Gaugler, Livezly…, https://www.createspace.com/4548631
Genealogy of Batdorf, Wert, Peters, Row…https://www.createspace.com/4530376
Genealogy of Duncan, Layman, McCloud, Overlander, https://www.createspace.com/4562891
Genealogy of Thompson, Hensel, Goodman…, https://www.createspace.com/4530098
Poems...Of Eternal Moments, https://www.createspace.com/3905443
by Marc D. Thompson. Most of know we should exercise regularly. But specifically why should we? Well here is a basic list of some of the physical, physiological and psychological impact fitness has on our bodies and our lives.
Physical Benefits
1. Reduced/maintenance of body fat
2. Increased strength
3. Increased power
4. Increased endurance
5. Reshaped body/body composition changes
6. Increased musculature
7. Improved joint stability
8. Increased flexibility
9. Increased range of motion
10. Toned musculature
Physiological Fitness Benefits
1. Moderated and lowered blood pressure
2. Lowered Cholesterol level
3. Improved hormonal function
4. Lowered Triglyceride level; Improved lipid profile
5. Reduction or elimination of medication
6. Rehabilitation of mind and body
7. Increased aerobic capacity; cardio respiratory function
8. Decreased resting heart rate
9. Increased energy
10. Maintenance of bone health
Fitness Tip: The ACSM recommends 3-5 days of cardio for about 30-60 minutes.
Psychological Fitness Benefits
1. Feel better
2. Enjoy life
3. Have fun
4. Conquer challenges
5. Look good
6. Increase self-esteem, self-efficacy, self-confidence
7. Improve socialization
8. Relieve depression
9. Relieve/reduce anxiety
10. Maintain cognitive function
So let’s take at least thirty minutes a day to devote to our body’s and mind’s health.
Marc D. Thompson, owner of VirtuFit® & VirtuGen, is a prominent fitness trainer, personal coach & professional genealogist with a background in medicine, exercise physiology & family history research. He has pioneered virtual training and teaches via webcam one-on-one and group classes. He has also combined traditional genealogical research methods with cutting edge internet surfing while using multiple computers to produce the fastest, most accurate results. Along with over 25 years of experience in both fields, he draws from thousands of exercises, fitness disciplines, sports psychology techniques, nutritional principals & research techniques to teach & empower each individual client. His numerous books include:
The Fitness Book of Lists, https://www.createspace.com/4007866
Virtual Personal Training Manual, https://www.createspace.com/4428594
Fitness Quotes of Humorous Inspiration, https://www.createspace.com/4052242
Genealogy of Anderson, Keefer, Gaugler, Livezly…, https://www.createspace.com/4548631
Genealogy of Batdorf, Wert, Peters, Row…https://www.createspace.com/4530376
Genealogy of Duncan, Layman, McCloud, Overlander, https://www.createspace.com/4562891
Genealogy of Thompson, Hensel, Goodman…, https://www.createspace.com/4530098
Poems...Of Eternal Moments, https://www.createspace.com/3905443
by Marc D. Thompson. We can all fall into a slump and lack motivation to exercise. Or we may just need an impetus to begin fitness. Either way, here are some ways to train through a slump or pick up the pace.
1. Find a training buddy
2. Set goals, both long and short-term
3. Use head phones or watch TV, listen to audio book
4. Join a club or team
5. Begin a sport
6. Train for an event
7. Change workout days or times
8. Add a new gym or trainer
9. Train outdoors
10. Take a week off
11. Take a group class.
12. Try a Virtual session (www.VirtuFit.net)
Marc D. Thompson, owner of VirtuFit®, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity, analysis, intuition and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.
Marc D Thompson, VPT, Owner of VirtuFit.net
by Marc D Thompson. Variety is the single most important aspect for continued health and optimal fitness. Branch out and try some disciplines you haven’t tried. Mix up your routines. I am an ashtanga teacher, but I participate in many other types of yoga. Be brave, be smart, be healthy. Here are a few top fitness disciplines to partake.
1. Resistance training
2. Yoga
3. Pilates
4. Indoor cycling
5. Aquatics
6. Flexibility
7. Functional training
8. Tai Chi or Qi Gung
9. Cardiovascular training
10. Balance training
11. Boxing (and martial arts)
Marc D. Thompson, owner of VirtuFit®, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity, analysis, intuition and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.
Marc D Thompson, VPT, Owner of VirtuFit.net
