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Ivan's Newsletter
September 01, 2006 -- Issue 013
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Hi,

This issue includes...

1) Why Is Warming Up Important?

2) Free fitness videos

3) My New Web Site!

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About two weeks ago I had to move to a different
apartment after the ceiling of the old one
almost fell on my head for a third time:-|

Inevitably this comes with an interruption of
the Internet signal along with all the other
chores of putting everything back in place =fast=.

The first thing I did even before I moved, though,
was to call them to come and install the Internet
at the new place so that I don't have to go
to Star bucks..;-)

Well, it took a couple of days but I got it on.
I was thinking it's a miracle that I got so much
done for such a short period of time (including
the newsletter and several articles)...

Any way, let's get on with the newsletter today...

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1) Why Is Warming Up Important?
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Have you noticed how many people
come in the gym and head straight to the
equipment without warming up? How about you?
Do you warm up before exercise? Or may be you
are one of these who consider it a waste of time...

Whatever your case is I would like to explain
why warming up before weight lifting is important.

It is absolutely essential that your muscles
are well prepared for the weights so that
you avoid an injury that might hold you away
from the gym for a different length of time.

When your muscles are warmed up:

1. The body temperature raises, which in turn
improves the blood supply to the muscles

2. The muscles become more elastic, thus less
prone to injury, caused by muscle tears

3. Greater number of muscle fibers are mobilized,
which increases the speed of contraction and
relaxation

4. More oxygen reaches the working muscles

5. The heart is prepared for the intense work

6. The blood sugar becomes more readily available
to the working muscles

7. Certain hormonal systems are stimulated,
readying the body for the forthcoming workload

8. Post workout soreness is decreased or even
eliminated.

In order to properly warm up you will need to
do:

* Cardiovascular machine warm up

To read an article about what cardio machines
you can use and how to use them to warm up
click here:

* Dynamic (not static) stretching

If you missed to read one of my previous
newsletters you can follow this link and read
about the types of stretching, which type
to do and when:

* Light weights, high repetition sets for the
muscles that you will be training.

The whole warm up process should be not more
than 5 - 10 min. The desired heart rate is
110 - 120 bpm (beats per minute) for the
duration of the warm up.

There, now you don't have an excuse not to
properly prepare yourself for the next workout.
Be smart, protect yourself from injuries. It
only takes 5 - 10 min...

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2) Free fitness videos
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Have you been in a situation where you
didn't have an access to a gym? I bet you know
how it feels whether you have been out of town
for a vacation or work, or you just didn't have
time, or even possibility to make it to the gym
on certain days ...

Well, I personally know how it feels. Sometimes
I will happen to be in a hotel room, or outdoors,
or even at home... but no time to drive back to
the gym. I hate to miss a workout so when that
happens I know what to do.

What is your strategy for situations
like this? Can you still replace your weights
routine with improvised exercises? If you don't
know how than you can download audio and videos,
which you can listen and watch on your computer or
upload in your MP3 player and take with you
wherever you are going.

There is that web site where you can go and
create a free account. They have a large
and growing catalog of content in many
categories including: fitness, self-improvement,
sports and gaming, beauty, business, kids,
parenting, religion.

You can download audio and videos, some of
them free, but for some of them you will
have to pay for.

What I was surprised to find there were
videos and audio on training for travelers,
hotel room workout, training in the
living room, pregnancy workout, stretching
and many more.

You can go there, create a free account,
then click on the "Free Downloads" link in
the upper right corner and get right away
as many of free ones as you wish. There is even
Anderson Cooper's "The Story Behind Dispatches
from the Edge"

I recommend that you download the video
"Total Body Sculpting" by Juris Kupris.

Here is the link but be patient. It takes
longer to load:

Click here

Or you can click on the Total Body Sculpting
button on the left, close to the bottom and
then scroll all the way down to get again
free Juris Kupris' "Playground Workout".
The duration is almost 20 min. so be patient
while it downloads;-)

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3) My New Web Site!
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This web site is based solely on consumer reviews.
You know me I always try to find the best
out there ;-)

So, since I am a bodybuilder, you know, I have to
shave my body for competition, right? Well, the
truth is I can't stand myself with body hair at
any time and I have been dealing with it for
as long as I have been competing and modeling.

Overtime I've tried many different products and
ways for hair removal and I keep trying even
nowadays. So, I thought there are a lot of people
in a similar situation like mine, I went ahead
and created a simple web site, where I posted
what I found consumers liked and were satisfied with.

It is for women and men. You can find there
devices and techniques for hair removal from
any part of the body - legs, chest, back,
upper lip, facial hair and so on...

Enough about that in this newsletter. If you
want to pay it a visit, click here.

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Copyright 2006 by IvanNikolov.com.
All rights reserved.
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