Push-ups aren’t just for those super athletic sorts you see on TV or films. These exercises are an effective and cheap way to hone your upper body.
No other movement is quite as effective at strengthening your chest, deltoids, lower back and triceps as the good old push-up. When done perfectly push-up’s controlled movements offer three types of muscle-building resistance (isometric, concenctric and eccentric) whilst getting all the muscles to work together.
What follows are details on how to perform push-ups correctly:
1. Lie flat on your chest, legs together, with your hand palms flat on the ground next to your shoulder, slightly in excess of your shoulder width. Your only your toes should be curled round and flat on the floor so as to soon be able to take the weight of your body.
2. Look forward, not down towards the floor. Ensure that only your chin is the part of your face that may touch the floor.
3. Keeping your whole body rigid/ straight you then need to straighten your arms so as to elevate your body off
I am hoping you can give me some advice about my workout routine. I have been working out since January which is 10 months now and I do it 6 days a week consisting of dumbbells, my home gym and my treadmill at home and had been very motivated up until the last few weeks.
What I was wondering is do I need to allow myself some kind of break? I do not want to workout on a routine consisting of anything less than 6 days a week because I’m afraid if I do, I will then fall of the wagon so to speak. I do the treadmill every day of those six days and all the weight workouts every other day of the week.
I am just wondering if this is normal to feel less than motivated. Should I give myself a break maybe? For how long?
Answer: Hi Kim. Everyone has different levels of recovery ability and enthusiasm. Because of this, some people can handle more exercise than others. Also sometimes the workouts people do, really don’t
In todays life exercising has achieved a lot of importance. Earlier people aged gracefully in their rocking chairs however today the elderly also understand the importance of exercise. They run, jog, walk, swim and do all possible things to keep themselves fit. Exercise is essential for living a healthy life.
There are several benefits of exercising. It helps in preventing many diseases associated with old age. Most of the heart diseases, diabetes, arthritis and high blood pressure can all be prevented by doing exercise. Exercise is advised by the American Heart Association, the American Diabetes Association, the National Institutes of Health and the Arthritis Foundation. By having a half an hour long exercising session thrice a week, you can get rid of the diseases that occur with aging.
Maddi McDonough of Pembroke, Massachusetts is aged 66. She loves to exercise daily to stay fit. She takes around ten thousand steps every day. She has benefited tremendously from the regular exercise. Her cholesterol levels have gone down, her blood pressure is maintained and sciatica which had kept her bedridden has disappeared. She is
So few people recognize that true fitness involves the entire human being including the body, the mind and the spirit. There are statistics which show that, after years of training in body building, many of the persons who practiced this sport turned to fitness. Bodily fitness is being able to deal with and handle the daily stresses of life, good physical and mental health, especially when maintained by proper diet, exercise, and habits.
Does our physical exercise have anything to do with the fitness of our body? By participating in a physical fitness program that trains the body to work as one complete unit and that understands all physical abilities must be trained to complement the others. People that have developed the abilities to survive, flourish and excel in the natural environment, through either superior genetics or proper physical training, normally have the hard, lean and muscular body that exemplifies these traits.
To have the physical abilities to survive, flourish and excel in our natural environment, and the lean, hard and muscular body that exemplifies these abilities, is not a vain, selfish desire. Total fitness is the ability to effectively use and integrate different
As a fitness personal trainer and weight loss consultant, I am often asked this question,”Can I lose weight and build muscle size at the same time?”
Now let me ask you a question. If you are building muscle mass, then you are building body tissues and since muscles are dense body tissues, they are heavy. That being the case, when building muscles, you must be gaining and not losing weight right?
What these folks actually meant was that whether they can lose body fat and build muscle mass at the same time. Yes, it is possible to lose fat and build muscles at the same time. However, the process can be rather complicated and it takes alot of discpline and knowledge to do that. Furthermore, results may be even slower than the conventional 2 steps bulking up and cutting down phase method.
You see, losing fat and gaining muscles are at odds with each other. This is because to lose body fat weight, you have to eat less calories than the energy your body used up in your daily activities. On the other hand, to gain muscles you have to eat more calories than your body used as its energy source.
Treadmills are relatively inexpensive pieces of equipment that you can purchase for your home gym. Treadmills can be small manually powered units that are easily stored. They can also be large motorized units that essentially become a permanent feature of your floor plan. Treadmills are used for home fitness, in commercial gyms, for medical tests, and for other unrelated purposes. Used correctly, treadmills can offer excellent conditioning and health benefits to those individuals who use them.
What Kind of Treadmills are There? Treadmills range from simple to complex. If you are going to purchase a treadmill for home use, then you must make certain that it suits your current physical needs and that it is expandable to meet your future needs. However, it is equally important to purchase a machine that is not going to present too much of a challenge to your or exceed what you perceive are your eventual needs. If your exercise equipment is too complex, you will be less likely to use it, preventing you from enjoying its benefits.
When you prepare to purchase your home treadmill, be certain you do your research first. Measure the floor area in which you will keep your treadmill.
A trampoline is essentially a gymnastic and recreational equipment made of a steel frame with a piece of taut, strong fabric stretched over it using coiled springs as anchors. The attached fabric or strong canvas sheet is used for tumbling. Innovative trampolines are made of dense net, stretched elastically on a frame of varied shapes. Durable materials like tarpaulin are often used as an alternative to nets.
Trampoline inherited its name from the Spanish “trampolín” meaning a diving board. Trampolines were first used by the Eskimos who used to toss one another up into the air on walrus skins. The first modern trampoline was built by Larry Griswold and George Nissen in 1934. They later established the Griswold-Nissen Trampoline and Tumbling Company in 1942 and began making trampolines commercially in Cedar Rapids, Iowa.
The United States Navy Flight School used trampolines in its training of pilots and navigators during World War II by allowing pilots to practice their orientation. Trampolines were also used in the space flight programme to help train astronauts in experiencing various body positions in flight.
Since the year 2000 trampolining was introduced to the Olympic Games as a competitive gymnastic sports. In competitive trampolining the user is
Do you exercise? If not, it is truly important for both your physical health and your mental health. Yes, even your brain benefits from regular exercise. This is only one of many reasons why exercise is so important.
Daily exercise is one of the largest contributors to a trim body. Exercise helps tone muscle and reduces unwanted body fat. By exercising, you burn off the foods you eat. As you increase your calorie intake, excess calories turn to fat. That fat sits on your body putting you at risk for a number of troublesome issues. Exercising helps burn additional calories, so the balance of what you eat and how much energy you expend is closer to a normal level.
Heart disease is the number one killer in today’s world. Risk factors for heart disease include family history, obesity, smoking, excessive alcohol, and drugs. Exercising can help keep the heart pumping normally and prevent obesity.
High cholesterol is another link to heart disease. Exercising can keep your triglyceride levels down. It also helps lower HDL levels. For this reason, this is additional proof that exercising helps keep you healthy.
Cancer is another deadly ailment. Some
The benefits of regular exercise are well documented. According to the Surgeon General Executive Summary on Physical Activity and Health, higher levels of physical activity are linked to lower overall mortality rates, decreased risk of cardiovascular disease, prevention or delay of high blood pressure with aging, decreased risk of colon cancer, lower risk of diabetes, lower risk of obesity, and improved mental health. Other benefits include better sleep, improved brain function and increased aerobic capacity.
Regular walking at just a moderate pace is a fabulous way to improve your fitness. It is cheap, convenient, low impact, not too difficult, and can easily be broken down into 2 or 3 sessions a day if you do not have time to get it in all at once. Is 30 minutes of walking a day at a moderate pace enough?
Walking by itself is obviously great exercise, and yes, 30 minutes a day is enough to provide significant health benefits. However, there may be a difference in health benefits depending upon how fit you are based on aerobic capacity. According to an article in the Sept-Oct 2006 issue of American College of Sports Medicine Health & Fitness Journal written by David Swain, PhD.,
Studies have shown that walking is the premiere exercise. It can be done by almost anyone at anytime. Walking on a regular basis helps one live longer and healthier.
There are many people who do not exercise simply because they don’t know what to do or exercise is inconvenient. A simple treadmill exercise routine is the answer for many people as it is convenient, readily can fit into one’s schedule, offers healthy benefits anc can be fun too. Taking control of the exercise is important for a good treadmill exercise routine.
Treadmill exercise routines provide the typical benefits of a cardio exercise. A person walking on a treadmill can strengthen the heart and improve their cardiovascular fitness. This will improve one’s blood circulation and maintain good heart blood pressure.
Of course using this exercise machine does not guarantee a longer live but the fitness benefits gained will provide a healthier and better overall quality of life. Additionally this exercise tends to play on a person’s genetic traits and in this respect may prolong a one’s life.
The use of a treadmill exercise routine does not take a great deal of time to provide beneficial
Running is a beautiful way to get fit. It is so simple and so basic, and while it can be difficult at first, the rewards come quickly to those who persist.
Running is also one of the most efficient ways to burn calories. As a cardiovascular exercise, it reduces the risk of certain diseases, strengthens the heart and lungs, and boosts confidence and energy.
Many runners are so hooked that it is a real bummer when we get too busy or when bad weather moves in and we have to take a day or two off. That is when many runners turn to the treadmill, which can be used any time of day and during any season.
Here are a few points to consider when you begin your treadmill running regimen:
Why run on a treadmill?
Beyond the obvious benefit that you can run anytime, day or night, in any kind of weather, running on a treadmill can actually be safer than running outside.
Treadmills offer a smooth running surface that can be easier on your joints than running outside on the pavement, as long as you are exercising proper technique. On a treadmill, you do not need to worry about twisting an ankle
The benefits of proper stretching are both numerous and often overlooked. A few of the many reasons why engaging in a regular stretching routine will yield many healthy benefits are:
1. Allowing for much greater freedom of movement. This will pay dividends each and every day. Whether playing with your children or performing simple household tasks, your body will perform better with a more complete range of motion.
2. Improved posture through greater flexibility. Ever look in the mirror and catch yourself with that awful slouching shoulder position? By allowing the muscles to stretch you can improve your posture and, along with it, your sense of self esteem.
3. Increase your mental relaxation. The act of stretching itself often results in a reduction of the heart rate and a general calming effect on the body. Important in this process is to breathe. Breathe deep breaths into the muscles that are being stretched. This stretching and breathing pattern is a most relaxing way to calm the body, and the mind, down.
4. Stretching can release tension in the muscles and release muscle soreness. Again, when accompanied by deep muscle breathing a feeling of relaxation can
There has been much speculation over what is the best way to get started when wanting to begin exercising. The first thing that you must do is figure out what your goals are. Do you want to gain muscle mass, increase lean muscle mass(tone up), lose weight etc. This is the first question that must be answered we beginning any sort of new work-out plan. Your individual work-out should be catered to what you long-term goal is. Now lets start the debate, which is better, cardio or strength training.
Cardiovascular exercise focuses mainly on developing and strengthening the cardiovascular system through aerobic training. This means strengthening each component of the cardiovascular system( heart, lungs, circulation, blood vessels etc.). When you train your body, by exposing it to a stimulus that is unaccustomed to, the first thing the body wants to do is to adapt. Adapting to the level of stimulus applied makes the desired task easier. A health adaptation that the body undergoes while adjusting to a new cardiovascular stimulus will increase the efficiency of all its components. This means that the heart becomes a more finely tuned machine able to pump more blood with less effort.
You may have heard that a super quick and fairly accurate method of finding your maximum heart rate is 220 minus your own age. This is simply too inaccurate.
This is an old school technique that has no background of science at all. What has kept this formula from being discarded is the fact that it is simple. The problem with this technique is that it assumes that you will loose around one heart beat per year, not at all true of many people. Top end heart beat rates do vary a lot from person to person, no matter what their fitness or age is.
If you really want to find out what your maximum heart rate is you are going to have to perform controlled tests in a laboratory environment. These tests, performed by trained experts in this field, involve you using a cardiovascular training machine, e.g. running machine or exercise bike. The intensity of your workout is increased every 15 seconds, in the space of a few minutes you will have reached your top heart rate.
More practical is to use a ‘submax test’. Here you exercise at a sub maximum level, with
Many people make the mistake of setting their fitness goals too high when they embark on an exercise program. This leads them to abandon their plans out of frustration and impatience. Setting manageable goals is key to maintaining a fitness program over time.
If you have been completely sedentary you need to start out your fitness regimen by working towards small and realistic goals. These can be as simple as walking around the block once a day for a week, and adding another block each subsequent week until they reach the 30 minutes recommended by health professionals. A few sessions with a personal trainer can help you set reasonable goals for weight-bearing exercise like weight training. In the beginning focus on overall conditioning rather than building muscle. Check with staff at your gym or fitness center for recommendations about what exercise classes are right for your current fitness level.
When you’re just starting out, it’s easy to make rash promises like exercising every day. It’s hard for even people in top condition to make time each and every day for training. Start off three or four days a week and build up from there. If you’re
When it comes to exercise we each determine what we can or cannot do, and how hard we push ourselves. Some follow the all-or-nothing principle, believing that if exercise is good for you it has to be hard, even painful. Experts have recommended high-impact aerobic exercise as a means for increasing bone mass, but a review of numerous studies on aerobic exercise and bone mineral density suggests that walking just 30 minutes per day a few days a week is enough to moderately increase overall bone density. Specifically, an eight-year study of 13,000 people found that those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised.
As a fitness activity, walking has become more popular over the years as it offers many health benefits:
– Consistent walking can help reduce body fat, cholesterol levels, increase cardiovascular endurance, resting heart rate and lower blood pressure.
– Regular walking, using a moderate intensity, strengthens the immune system, burns calories and keeps weight stable.
– Walking is a natural form of movement and, unlike high impact exercise, does not place excess stress on the joints and boosts
Strong legs, strong lungs, strong will. Such is the portrait of a typical distance runner. The good news is that you can be a runner, too.
Running carries with it the same benefits of all cardiovascular exercise: it helps reduce stress, strengthens the heart and lungs, reduces risk of certain diseases, increases confidence, brightens your mood, helps you sleep better, gives you more energy, and, in general, provides a better sense of well being. It is also a great way to burn calories.
How many calories do you burn running a mile?
Conventional wisdom says that, for every mile you run, you will burn 100 calories. But other factors play into the equation as well, including your running speed and your body weight. Generally speaking, a 135 pound person will burn about 100 calories per mile. A 200 pound person, running at the same speed, may burn 150. Obviously, the faster you run, the more calories you will burn.
Starting to run
Running can be stressful on your body, particularly on your leg muscles and knees. But you can minimize your risk of injury with a few simple tips.
You can’t get great abs just by exercising your stomach muscles. There is a lot of misinformation about what you need to do to get that flat stomach that you want. First, you have to know what it takes to get the results you want. You also need to know why you might be more likely to collect those rolls of flab around your belly than your friends are. Once you understand these things, you can choose and use a stomach exercise that will really work for you.
There are several benefits associated with stomach exercises beyond getting a flat belly or a six-pack of abs. For example, doing regular stomach exercises helps your body to attain a better posture because your muscles will be stronger. Also, you’ll probably notice that your lower back will be more flexible, and your digestion will improve through regular stomach exercise as well.
By performing a regular exercise routine, you’ll enjoy life more because you’ll be more active and able to participate. Your body will feel better, and your mental abilities will also be stimulated, and your thinking abilities will improve. You need to be dedicated to a regular exercise
There is a common misconception about weight that may cause people to have a hard time reaching their fitness goals. That misconception is based on the belief that a person’s weight reflects how much fat their body contains. What actually needs to be determined is the body’s fat percentage. Typically a man should not have more than 15 percent body fat, nor should a woman exceed 22 percent. These figures can be slightly adjusted when the person’s height and other statistics are taken into consideration.
Muscle weighs more than fat, so it’s not uncommon for people who have been working out to look at the scale in disappointment after putting a lot of effort into their training. They may think that because they don’t see a significant weight loss that their fitness plan is failing. What they fail to realize is that they probably lost fat but gained muscle, so the numbers that they are reading do not accurately reflect the progress they have made.
Even without exercise, the body’s metabolism burns calories, even as you sleep. Unfortunately, if you take in more calories than you burn off, it will result in fat storage. 3500
Do you feel over weight? Are you lacking some energy? Would you like to improve your life and start making things happen? Are you tired of feeling blah? We have all felt like that at one time or another. What can you do to fix it? Is it hopeless? Is it out of your reach to fix this feeling?
You can do something about it. All you have to do is coach yourself into shape. You can coach yourself into health. You may be wondering how you do something like this. I am going to show you.
Step 1. You must find out what it is you want to accomplish. Is it that you want to lose weight? Is it that you want to gain muscle? Do you want to start exercising? Would you like to eat right? Would you feel better if you started taking supplements or vitamins?
You must identify what the goal is that you want to achieve. Identify the goal and write it down in a notebook. This notebook is going to be your journal and what holds you true to your word. Write that goal down with conviction. Write it