Gay Christian Online - Athletics - Your Work Out (Tips: Warm Up, Cardio Exercises) - Page Twelve
Gay Christian, Gay Christians, Lesbian Christians athletic health articles on your work out, tips, warm up, cardio exercises, and more.
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This Page - Gay Christian, Gay Christians, Lesbian Christians athletic health articles on your work out, tips, warm up, cardio exercises, and more. WEBSITE CONTENTS Search by word, phrase, or topic within this Website. GAY CHRISTIAN ONLINE INDEX (Home) CONTACT ME (E-Mail Me) SUPPORT THIS WEBSITE (Contact Me, Or Donate Online) HOW TO GET THESE ARTICLES (You may receive articles by donation, which can be either mailed to you, or the article file saved to your computer; multiple copies available, too.) WELCOME (Website Background) INTRODUCTION (Website Purpose) WEBSITE EXCERPTS (Overview of the Website) A PAGE FOR STRAIGHT PEOPLE (How to Understand Gays and Lesbians, and Gay Christians.) THE CAUSE OF HOMOSEXUALITY (What Makes Someone Gay or Lesbian; Theories and Causes Explored; The Real Cause Finally Revealed) THE "SPOT THE GAY" GAME (How to Tell If "Someone" Is Gay or Lesbian - Game One; How to Tell If "You" Are Gay or Lesbian - Game Two) MY AUTO- BIOGRAPHY (Youth, Marriage And Religious Service, Name Change, Coming Out, Current Life, And Monthly Updates) HOW TO BE A GAY CHRISTIAN (Despite What You've Been Told) TRUE VERSES FALSE CHRISTIANITY (True Spirituality) GOOD NEWS (SCRIPTURES FOR THE GAY CHRISTIAN) (Helpful Scriptures For Life) HOW TO BE GAY! GAY CHRISTIAN SELF-ESTEEM (Build Healthy Self-Esteem: Adult Development, Sources And Effects Of Dysfunction, False Guilt And Shame, Misinformation About Homosexuality, Coping Skills, Destructive Behaviors, Sexual Compulsion, Relationship Development, Coming Out, Inner-Healing, Self-Love, Self-Image, Self-Actualization, Christian Principles For Life, etc.) OPEN LETTERS (Common Letters And Replies: What Is Gay, Understanding Scripture, Gay Stereotypes, Is Change Possible, Coming Out, My Spouse Is Gay, Battered Spouse, Sex, Relationship, Masturbation, Pornography, Finding A Church, Afraid Of Rejection, Being Found Out, Does God Reject Me, My Parent Is Gay, A Spouse Leaves, Church Problems, Ben You’re Cute, etc.) LIVING THE GAY CHRISTIAN LIFE (Salvation, Baptism, Sanctification, Holiness, Sin, Forgiveness, Communion, Sacraments, Prayer, Fasting, Scripture Study, Giving, Witnessing, Serving, Ethics, Dating & Relationships, Sexual Ethics, etc.) GAY CHRISTIAN RELATIONSHIPS (Gay And Married, Gay Dating And Relationships, Friends, Choosing A Church, Being Christian In The Gay World, etc.) SAME-SEX MARRIAGE CEREMONY (Traditional Marriage Ceremony for Catholic or Protestant Christians; Format, Suggested Music, Scriptures, Text, etc.) GAY CHRISTIAN ATHLETICS (Pass Gym Class: Diet, Supplements, Sleep, Sex, Body Care, Clothes, The Gym, The LockerRoom, Etiquette, Exercise Plans) REFERENCED AND RECOMMENDED BOOKS (Gay & Lesbian, Christianity, Coming Out, Relationships, Marriage, Parenting, Youth, Psychology, Health, Humor, etc.) OTHER INTERNET LINKS (Gay & Lesbian, Christianity, Resources, Coming Out, Marriage, Psychology, Parenting, Youth, Health, Relationships, etc.) MY MUSIC (Music Composed and Published) MY POETRY (Yes, Most Are Romantic) THANK YOU (Thank You For Being Here) Copyright 2008-1997. All Rights Reserved. BBCB. USA. Website Featured On... Cable News Network British Broadcasting Corporation Graphics & Music Used Are Believed Public Domain Unless Otherwise Noted. Some Graphics Courtesy Of... This page hosted by...

Gay Christian Online Michelangelo "Ignudo" Sistine Chapel DON'T HAVE TIME TO READ THIS, BUT WANT TO? You may receive articles from Gay Christian Online by donation through PayPal. Articles may either be mailed to you, or the article file saved to your computer; multiple copies available, too. To receive an article, Click Here... How To Get An Article HELP SUPPORT THIS WEBSITE If this Website has blessed you, please consider supporting it. You may donate instantly using PayPal online payment service. "It's fast, free, and secure!" Click Here... MY ATHLETIC LIFE Personal Progress Report MY ATHLETIC LIFE History BODY CARE Body Composition, Diet BODY CARE Fluids, Protein, Carbohydrates, Fat BODY CARE Fiber, Vitamins, Minerals, Supplements, Sleep, Sex USING THE GYM Etiquette USING THE GYM Your Locker, Gym Etiquette YOUR WORK OUT Tips: Form, Breathe, Repetitions/Sets, Breaks YOUR WORK OUT Tips: Warm Up, Cardio-Exercises BODY CARE Drugs, Piercings, Tattoos, Skin Care, Eyes, Nose, Eyebrows, Ears, Lips BODY CARE Body Hair, Shaving, Scalp, Hair, Bathing, Nails, Feet, Hands, Teeth, Breath BODY CARE Clothes, Hats, Shoes, Gym Clothes CHOOSING A GYM Costs, Location, What Is Offered, etc. EXERCISES Chest, Back EXERCISES Shoulders, Arms EXERCISES Arms, Forearms, Legs, Butt EXERCISES Legs, Butt, Stomach; Exercise Plans From Beginner to Advanced BEST OF ATHLETIC AND OTHER PICTURES Collection of Pictures From These Pages ON TO PAGE THIRTEEN BACK TO PAGE ELEVEN END OF THIS PAGE HOME firmly believe we are triune, just like God. God is Father, Son, and Spirit. We are Spirit, Soul, and Body. We often devote our lives to our soul and body, forgetting the spirit. But, those of us who are Gay or Lesbian Christians, we sometimes forget the body, too. All three must be in balance. So, make sure your body is as healthy as your spirit and your soul. eople write me now and then and complain about "certain pictures" on the website, pictures of people, and pictures of ME "supposedly" unclothed. They think it is not Christian, or sinful, and I have a problem. I remind them WHY these pictures appear. The photographs used here relate to the topic discussed, to show the muscle groups involved, or to show athletic development. People see what they see; I sometimes believe their objections actually reveal their true hearts. So, I remind you, too, to have a proper and healthy perspective on art and photography, for rarely are they the problem; instead, the problem lies in the heart of the viewer. HOME ave fun. Be careful. I am not responsible for your health or work out. Consult with a physician before beginning any exercise program. As a Gay Christian, you get out what you put in your workouts. You’ll learn what your body can and cannot do, what it will be stubborn about, when it is willing to give in to your will and go beyond its preconceived abilities. Time and patience are your friends, and your frustrations. Set goals but make them small steps and attainable, and allow time for them to come to pass. Recognize you’ll reach occasional plateaus, or peaks, when it seems like your body isn’t making as much progress or as fast as in the past. Wait them out, work through them. Change your patterns, days, or frequencies regularly to break boredom, and break through plateaus. Simple Tips to Maximize Your Work Out Warm Up ever work out without first warming up, and stretching. If you are only doing cardio exercise, you still need to warm up, go at a slower pace for a few minutes, and then move up to your program. Your muscles won’t grow if they are not warmed up. Warming up pumps fuel, fluids, and oxygen to your muscles.

Warm up first with a few stretches. Stretch the areas you will be working that day. ALWAYS stretch BEFORE you work out; there is less chance of injury if you do.

Then get on a cardio exercise machine or activity. The point here is not burning calories, but to warm up. Use the exercise equipment with little resistance, or do the activity lightly.

Average length for warm up is eight to twelve minutes for a beginner. Your speed should be faster than your average pace. You know you’re done and ready to work out when you are warm. After you exercise for a while, your body will adjust to that level and rate. You will have to increase the level, resistance, and time if you are an intermediate or advanced athlete to warm up.

and chat with me about warming up.

Cardio Exercises

ardio Exercise Machines are designed to burn calories. Yes, you will also be working and developing your leg and arm muscles, but the goal is calories. Basic cardio exercises are done either on the bicycle, treadmill, stair-step machine, a machine that imitate skiing, or an elliptical machine (looks like you are bicycling standing up). You should plan on at least 30-35 minutes as a beginner, 45 for intermediate and advanced.

Whichever you choose, begin briefly with a warm up period, and always end with a "cool down" period, at a slower pace to return your pulse and breathing to resting rate.

Goal to burn between 200-500 calories. 500 calories is just about equal to a McDonald’s Big Mac Sandwich, which you shouldn’t be eating often anymore anyway, or equal to burning almost one quarter of the daily calories your body needs when doing nothing.

If you are low in body fat, then limit your cardio exercises. They’re good exercise for your heart and body, but if you have little fat, you’ll end up burning muscle, not a good thing. In your case, you’ll want to exercise for less time, and burn fewer calories.

and chat with me about cardio exercises.

Bicycle

ide a stationary bicycle for 30 minutes as a beginner, and burn an average of 80-100 calories. An intermediate or advanced athlete will have to significantly raise the pace and resistance level to burn more. The bicycle is a good warm up exercise, but the least of all cardio machines for burning calories. A stationary bicycle will use your leg muscles, but do very little for your upper body.

and chat with me about using a bicycle.

Treadmill

alk a treadmill for 30 minutes as a beginner, and burn an average of 100-300 calories. Increase the speed and level as an intermediate or advanced athlete and you can burn an average of 200-400 calories. One of the best forms of exercise on the treadmill is to alternate between fast paced walking and sprinting/running. In this pattern you fast walk for several minutes, then run, then walk, then run. If you like to run or jog, you can on the treadmill.

Watch your knees in using the treadmill, especially if sprinting, running, or jogging, because you put a lot of pressure on them with each step. When using the treadmill, move those arms, do not hold on to the machine. Use your whole body.

and chat with me about the treadmill.

Stair-step, Skiing, Elliptical

o burn the big calories, head to these machines. In 30 minutes, as a beginner, you can burn up to 350 calories, advanced up to 500 calories.

The stair-step puts a lot of pressure on your knees; elliptical the least.

Don’t hold on to the machines; keep your arms free and moving, using your whole body.

and chat with me about elliptical equipment.

Other

ther forms of cardio exercise are classes, such as aerobics, jazzercise, some forms of yoga, etc. During an average one-hour class, you can burn equal to or more calories than from an exercise machine.

See Also: Books: Athletic, Health, Medical.

ow let us continue with exercises to develop all of your muscles, first your chest and back, and an exercise routine plan for each week and level of training...

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