Tag Archives: strength

Low-impact Exercises are Fun and Healthy

Author: Raymond Leepilates

Not everyone is made for high-level exercising. But you can become fit without bouncing around in a leotard, battering your joints. Forget all the huffing, puffing, lugging, lifting, and straining. Movement therapy is a gentle – yet effective – group of sports that include yoga, tai chi, and Pilates. Just don’t be fooled by their mild manner. These activities can whip you into shape without breaking a sweat.

All three have ancient Eastern roots and are merely different interpretations of the same principle: keeping your body and mind in harmony naturally leads to better health.

It wasn’t until recently that modern science confirmed the many physical benefits of yoga, tai chi, and Pilates. With them, you can improve your balance, flexibility, and strength – no matter what your age, weight, or fitness level.

No Pain – but great gain

Yoga, tai chi, and Pilates are gentle enough for anyone to try. If you consider yourself in bad health or disabled in some way, you’re a perfect candidate for these movement therapies. You can ease into the programs slowly and set your own pace. It’s easy to stick with them and you’ll see improvement quickly.

Here are just some of the benefits you will get from these soothing approaches to fitness.

• When you were a child, tripping and falling meant just another minor scrape. But as you get older, taking a tumble can have serious and crippling effects. If your sense of balance is as bad as Humpty Dumpty’s,these are the safest forms of exercise for you.

Just like the trick to growing tomatoes is to keep the main stalk strong, the trick to great balance is to keep your core muscles strong. The bands of muscle in your abdomen, lower back, and buttocks are the center of strength and control for the rest of your body.

All three examples of movement therapy are relatively stationary,but because they strengthen your core muscles, your balance will improve quickly – preventing falls – and you’ll develop greater flexibility and strength. Soon you will be moving with confidence again.

• Tai chi and yoga are especially recommended for people with arthritis.Gentle yoga can improve arthritis in your hands, for example, and tai chi’s precise, flowing movements help keep your joints limber, relieve your pain, and keep you active.

• The dance-like stretches, poses, and maneuvers within each of these movement therapies will gently strengthen and tone your body. Pilates is especially good as a strength-training workout.

• Add yoga or Pilates to your exercise regimen if you need to improve your heart health.

• In today’s hectic world, it may be hard to squeeze an extra 30 minutes of exercise into your schedule – at least without feeling even more stress. The beautiful thing about movement therapy is that it combines stress relief with exercise, so you kill two birds with one stone.

All the activities – tai chi, yoga, and Pilates – are done slowly, with intense focus on proper breathing and posture. They all relax your body and calm your mind.

As you can see, you can boost your overall health with these joyful, health-giving movements.

Things to know before you give it a go

Just to be safe, make sure that you take these precautions before starting any new exercise program.

• Get your doctor’s approval on your fitness plan, especially if you’ve badly injured your back, neck, knees,or shoulders in the past.

• The stretches, poses, and movements of these therapies should not hurt. If you feel pain, stop and check your technique before continuing.

• Pilates is the most intense of the three exercise forms. You may want to try one of the less strenuous programs first if you are out of shape.

• Be forewarned, you might get addicted to these calming sports.

Article Source: http://www.articlesbase.com/fitness-articles/lowimpact-exercises-are-fun-and-healthy-206348.html

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Start Building Muscle With Pushups And Build Upper Body Muscle Fast!

Author: G. Jonesdecline pushup

Building muscle with pushups is the most basic, easiest way to start building upper body muscles quickly. For those of you who dont have time to go the gym, or even if you just love to do calisthenics you know you can always benefit from pushups. Building muscle with pushups is one of the oldest ways to gain muscle yet its also one of the best ways to gain muscle.

There are a variety of pushups you can do to get your chest, shoulders, and triceps busting out of your t-shirt! Even your biceps are hit to a certain extent but not as much as the other muscles. Incorporating these different types of pushups in your workout can have a huge positive effect on the muscular development of your upper body. For example, you can start  building muscle with pushups  by starting with a set of 20 normal pushups, then 15 diamonds and 15 inclines with no rest in-between. Imagine the intense burn a workout like that can have on your upper body! (Change those rep numbers according to your physical ability of course.)

Try These…

Normal Pushups – Get down on the floor, back facing the ceiling, extend and balance yourself on top of your toes. Spread your hands shoulder width apart. On the way down keep your body in a straight line downwards toward the floor, but dont let your back go down before the rest of your body goes down.

Wide Pushups – Wide push ups are self-explanatory, they are performed with your arms extended further from your shoulders. This style of pushups hits a larger area of the chest.

Diamonds – With this type of pushup you are to put your index fingers and thumbs together on the floor in the shape of a diamond. With your hands in this position you will get more direct stimulus in your triceps. This is sort of like the calisthenic version of the close grip bench press.

Decline pushups – Decline pushups concentrate on your upper chest muscles as well as all of the areas of a regular pushup. In this exercise you place your toes on a stable surface above the floor which puts your body at a downward angle. Put your hands on the floor and perform as normal.

Incline pushups – Inclines are the exact opposite of decline pushups. Incline pushups concentrate on the lower chest muscles as well as all the areas of a regular pushup. Incline pushups are performed just like normal pushups, except you want to tilt your upper body in a upward angle with your feet on the floor. Find a sturdy surface to rest your hands to perform your pushups.

Take these different types of pushups and create an intense workout. To make it more challenging, you could even have someone lay a weight plate on your back! You could even have a small child sit on your back as you perform your reps up and down! Be creative, get results, and enjoy yourself.

Push Ups: Progression For Greater Strength And Endurance

Author: Eddie LomaxOne-Hand-Pushup

Push ups are one of the classic bodyweight exercises.  Every bodyweight training program I know of uses push ups in one form or another.  As a result, the ability to perform a proper push up, for high repetitions is a fitness milestone in bodyweight training.

But there is more to this classic bodyweight exercise than high repetitions and bragging rights.  As a matter of fact, some people get so caught up in high repetitions that they forgo [forget] proper form, reducing the strength and endurance gains, and increasing the risk of injury.  In this article I’ll reveal an alternative to high repetition push ups.

But first, what is a proper push up?

A proper push up is an incredibly demanding full body exercise, requiring both upper body strength and a strong, stable core for proper completion.  This is important.  It is not just an upper body exercise.  It is a full body exercise.

Start by lying on the ground with you feet together and your hands on the ground by your shoulders.  Your elbows are flexed and should remain close to your body throughout the entire movement.  Don’t flair your elbows!

Perform a push up by pressing with your arms until your entire body leaves the ground.  In the up position, only your hands and toes remain on the ground.  The body has to remain stiff and straight throughout the entire lowering and raising.  The only thing that should move during the movement is the arms.

This is very important.  The body should be straight at the top, during and at the bottom of the movement.  This is accomplished by using your core stabilizer muscles, butt and legs to make your body as ridged as possible.

As you can see, your whole body is involved in completing a proper push up, not just your upper body.  Upper body strength and core strength must be coordinated to do a proper push up.  If either your upper body or core is weaker than the other, errors will occur and performance will be lowered.

Ok, once you know how to perform push ups, most people try to go for high numbers.  Yes, being able to do 100 push ups is a sign of great strength and endurance.  But striving for high numbers is not the only way you improve!

You can also improve push ups by going from easy to difficult.  Increasing the difficulty of the push up variation is an excellent way to build incredible strength.  This method allows you to keep the repetition number relatively low, reducing the risk of overuse injuries.  Plus, it reduces the possibility you will sacrifice quality for quantity, furthering your chance of injury!

Here is an example:

-    Start with incline push ups
-    The [Then] increase difficulty by doing the classic push up
-    Increase the difficulty again by doing decline push ups
-    And finally make it harder by doing handstand push ups

You could also throw in one armed push ups to increase difficulty.  But the point is this, there are more ways to improve your strength and endurance with push ups than just increasing the number or repetitions you can do in one set.

Let this push up progression example serve as an example of other bodyweight exercise progressions.  A lot of people say they get bored with bodyweight exercise because they only try to improve by doing more and more reps.  Now you know, increasing repetition is not the only progression method in town.  And in many cases, more strength and endurance improvements can be made by going from easy versions of an exercise to more difficult versions.

Women: Thigh Muscles and Knee Osteoarthritis

Author: Chrisanne Sternalthigh strengthening

Researchers at the University of Iowa Hospitals and Clinics found that women with the strongest quadriceps muscles appeared to be protected against the development of knee osteoarthritis (OA).

Timothy Spaulding, a Top Health Blogger for the Arthritis Community on Well sphere  and author of the  Current Arthritis News and Research Blog  explains the study’s results:

“The team, led by Neil Segal, M.D., M.S., followed over 3,000 women and men over a 2 ½ year period in the Multicenter Knee Osteoarthritis Study (MOST). The participants were between the ages of 50 and 79 years.

The goal of the study was to determine whether knee extensor strength would be a predictor of radiographic OA or symptomatic OA. Radiographic osteoarthritis is OA that can be determined through X-ray. Symptomatic osteoarthritis is OA that is determined by symptoms of pain, stiffness and aching on most days of the month.

Participants were evaluated for thigh muscle strength using a device that measures the strength of different muscle groups. X-rays were taken at the beginning of the study and at the end to determine whether there was evidence of OA. The participants were also surveyed at the beginning and end of the study to establish if frequent pain, aching or stiffness was present in the knee.

By the end of the study 5% men (48 of 680) and 10%women (93 of 937) developed OA detected by x-ray. In addition, at the conclusion of the study 10.1% of women and 7.8% of men displayed signs of symptomatic knee OA.

“Our results showed thigh muscle strength was not a significant predictor of radiographic knee OA,” concluded the authors.

“Women in the top third of thigh muscle strength had a lower incidence of symptomatic knee OA, while men with strong thigh muscles had only slightly better odds of developing OA symptoms compared to men with weaker thigh muscles.”

Details of this study appear in the September issue of  Arthritis Care & Research.

In many cases,   Flexcin   can help alleviate the pain associated with knee osteoarthritis. The primary component of Flexcin™ is CM8™ (cetyl myristoleate). Of all the ingredients in Flexcin, CM8™ is the most powerful. CM8™ functions in three different ways. First, it acts as a highly effective lubricant in the joints, muscles and other tissues, allowing them to move smoothly. Decrease or loss of morning stiffness is commonly noted shortly after commencing treatment. Next, CM8™ functions as an anti-inflammatory. Relief from swollen joints is often seen after the 4th or 5th week of treatment. Third, it is also an immune system modulator, which can be effectual against autoimmune diseases, such as arthritic conditions. CM8™ relieves joint pain at its source, reducing inflammation and irritation of the joints and tissues.

FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Rebounding To Better Health

Author: Tk Healeyrebounding

Ever heard of rebounding? Rebounding is a fun way to get great exercise using small controlled movements on a mini trampoline. By using a small trampoline and following a rebounding video, people of all ages can exercise on a rebounder. Rebounding is safe because your feet barely leave the surface and a stabilizing bar can be added which will help if you feel unsteady.

There are different types of rebounders on the market and some even fold for easy storage. Because of the size of these mini trampolines they can be used in your home or even easily transported to your office. Rebounding has been taking up in some of your most popular commercial gyms.

There are a vast selection of videos to keep your rebounding workout exciting and new. There are special routines for people of all ages to make it more enjoyable. Some examples of rebounding workouts include first timers, basic, seniors, sports specific, dance, ballet, hip hop, Latin, core, yoga, abdominal, stretch and many other routines.  You will never get bored with so many videos to choose from.

What makes REBOUNDING effective?

Rebounding provides many benefits to your body. It has been known to improve your circulation reduces stress, increase muscle tone, improve co-ordination and balance, increases energy. There is no strain on your joints. It simultaneously works all the major muscle groups, provides a calorie burning, cardiovascular, strength conditioning workout, incorporates simple, martial arts based movements in a coordinated way and builds stamina, strength and balance. If you do the techniques of rebounding regularly you will get results and have fun doing it.

REBOUNDING has been on national television shows such as The View with Barbara Walters, The Today Show and  has been featured in such magazines as Fitness, Ace Fitness Magazine, and  Fit. JB Berns has been on infomercials As Seen On TV promoting his urban rebounder.

Kids love it, adults and seniors love it too! Rebounding has become one of the most beneficial forms of exercise ever developed.

Bounce your way to feeling healthy. A fun workout that builds strength, cardiovascular capacity, and balance without jarring the body like other exercises.

FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

10 Tips for Avoiding Injury During Sports Play

Author: John PerryRunning

Playing sports is a lot of fun.  It’s one of the most exhilarating activities that you can do.  Not only is it fun, though; it’s also healthy.

Playing sports can also be a form of body and mind exercise.  It can strengthen your muscles and your bones.  It also improves your thinking abilities since sports activities hone your mind in matters of strategy and technique.

In fact, playing sports is such a great activity that it can even improve your personality in the aspects of fairness and good sportsmanship.  However, that’s not to say that there are no downsides to playing sports.

Playing sports can be quite dangerous especially if you’re inexperienced.  If any accidents occur when you’re playing sports, the effects can range from mild to serious.  You can either get a minor bruise, a moderately severe sprain, or an injury that you will have to live with for the rest of your life.  You might even sustain an injury that could cost you your life.  So, it’s quite important to know how to avoid these sports injuries in the first place.

The Proper Gear

The first thing to do when you play sports is to prepare all the equipment that you will need.  Your equipment includes not only the balls, the nets and such necessary implements but also your protective equipment.

For example, in football (which is arguably one of the roughest sports) there are a lot of protective gears that you need to put on.  The first and probably the most important one is the helmet which is protection for your head or your cranium.

Helmets differ depending on the sport you’re going to play.  Football helmets are much bulkier than other helmets.  For one thing, football helmets are complete with a face guard and they almost completely cover the head.

There are other protective equipment like ankle guards, shoulder pads, shin guards, mouth guards, and knee caps.  All of these are designed to protect the important parts of the body from any injury.

If you participate in football, chances are high that you’ll be falling a lot.  All these pads cushion your body whenever you fall or forcibly collide with another player.  They therefore help in preventing bone fractures or sprains.  Such equipment may be bulky and heavy and they might prevent you from moving freely but, then again, isn’t it always better to be safe than sorry?

Get a Physical

You need to consult with your doctor before you become active in any sports activity.  Get a physical exam.  This is a precautionary activity that is usually required of professional athletes.  It wouldn’t hurt to follow their example even if you only plan on playing football with your weekend buddies.

Warm Ups

Before doing anything strenuous, you have to warm up your body.  Some people forgo doing warm-ups because they think that it’s too troublesome; they’re too impatient and want to get into the game the game immediately.

But this shouldn’t be so.  Warm-ups are incredibly important because they condition the body for the work-out that it’s going to receive.  Also, contrary to what other people think, warm-ups don’t necessarily mean stretching.  In fact, stretching should be saved until after you’ve warmed your body up a little since if you stretch yourself too much, you might end up tearing a few ligaments.

The first thing that you should do when you’re warming up is to take a light jog.  Then, when you’re done, start stretching your muscles starting from the head down.  You can start by rotating your neck, then your shoulders, then your arms, then your waist, your hips, your legs, and then your foot.  Sixteen counts on each body part should do.

All in all, warm-ups should last for 15 to 30 minutes.  Stretching helps by improving the blood circulation in the said body parts and also by increasing the body’s temperature.  That way, once you get into the field, your body will be more than ready to accommodate all the strenuous tasks that it will have to do.

Strength Training and Bodybuilding Exercises

If you want to be in top form when you play, your body must be in top form, too.  Aside from giving you the required energy for sports, though, a well-honed body is also more resilient, more flexible and, therefore, less susceptible to sports injuries.  Therefore, you should have strength training and regular bodybuilding exercises.

Practice

To avoid sports injuries, you’d do well to be good in your chosen sports.  Thus, you’d better practice, practice and practice some more.  Of course, do not do this without proper supervision.  If no one qualified is there to supervise, no one would be able to tell you whether what you’re doing is right or wrong.

Following Rules

Rules are there for a reason.  Usually, they’re qualified into two:  rules made for scores or points and rules made for common courtesy.  You see, some sports can be dangerous and there are some rules that are put in there for the sake of minimizing injuries and accidents.

Some rules in football that are focused on safety involve the types of blocking and tackling.  If you block the opponent by grabbing him by his face mask, then your move will be considered illegal.  Also, there’s a rule that prohibits tackling from behind and tackling using the top of your helmet.  These rules are made for the official football league but they should also be used in informal games.

Safe Venue

Of course, when you play sports, you have to choose a safe place to play.  When you’re playing rough contact sports like football, it’s best if you choose to play on a grass field.  It won’t help if you play on concrete because if some accident does happen, falling on the cold, hard concrete will only make the fall harder.

Body Mechanics

When playing sports, you should employ what’s called “body mechanics”.  Body mechanics maximizes your body’s potential for movement even as it minimizes the stress that it sustains.

For example, when jumping, make sure to bend or flex your knees to lessen the chance of joint dislocation when you land.  Learn all about the techniques that can make falling easier and less severe on your body.

Constant Awareness

Also, when you play sports, you must constantly be aware of what’s happening around you.  It won’t help if you’re not cooperating with your teammates.

For example, if two of you are trying to catch the ball, pay attention or you might crash into each other.  If someone’s planning to tackle you, try to dodge.  Evading is way better than getting hit since the latter leads to injuries.

Muscle Straining

It’s inevitable that your muscles will start to hurt when you play.  Muscle pain is oftentimes normal, but that doesn’t mean that you have to ignore it.  Never play through the pain because it will aggravate your condition.  Take a break when your muscles start hurting.  Rest the body part that hurts.  It will also help if you elevate it.  For example, if your leg is hurting, prop it up on a pillow or two.

It’s perfectly understandable to want to get right back in the game after you’ve sustained an injury especially if it’s an important game.  But you have to remember that safety always comes first.  If you disregard your injuries, it might get worse and the damage might become irreversible.

Sports are fun and all but that doesn’t mean that you have to give up your body in order to play them.  Remember that there are things that are more important in life, like your own safety and wellbeing.  Be wise when playing sports, have fun but don’t let it cloud your judgment.

Bodyweight Strength Training: Recommended For All-Purpose Strength

Author: Eddie Lomax

Mention strength training, and weight lifting or using machines immediately comes to mind.  But there are many types of strength, not just “maximum” strength.  I want to show you how bodyweight strength training is excellent for increasing each type of strength and why you should use your own bodyweight first and as an ongoing part of your strength training.

One-Hand-PushupSo, what is strength?

Well, a simple definition of strength is the capacity your body has to exert muscular and skeletal force against a resistance.  The resistance can be the weight of your own body,  the weight of something else or both.  So, the larger capacity you have to move your own body or a foreign object in your environment, the stronger you are.

And being stronger has its benefits:

-    You can do more with your body and objects you find in your environment
-    You reduce the risk of injury because of increased ability to control your body and other objects
-    You gain confidence knowing there is strength behind your movements
-    You can overcome the challenges of sport, work and life easier
-    And you look better because your strength is visually apparent in strong muscles

But the truth is, there are many different kinds of strength.  And I believe each one can be improved upon with bodyweight strength training.  Here we are going to look at the three main types of strength: maximal strength, explosive strength and strength endurance.

Bodyweight Training For Maximal Strength

Maximal strength is the amount of force that can be generated from one, all out effort, regardless of time or bodyweight.

Some people say weight training is best for maximal strength training, and for some exercises they are right.  However, many trainees are using weights to perform exercises because they can’t handle the weight of their own body.  For example, many men and women do Lat Pull Downs because they can’t do pull ups or chin ups.

There are many other bodyweight exercises that can build maximal strength.  How about one-arm pushups or one-leg squats as strength builders?  Most weight lifters can’t perform these exercises, regardless of the weights they use in their training.

Bodyweight Strength Training For Explosive Strength

Explosive strength is strength per unit of time, and is also known as speed strength.  So, this is how much force you can generate in the shortest amount of time.  In terms of bodyweight training, it means how fast you can move your body from one position to another.

Think of explosive movements like jumping squats or plyometric pushups where your body is propelled with such force it actually leaves the ground.  Is this type of strength important?  You bet it is!

Bodyweight Strength Training For Strength Endurance

Strength endurance is the amount of force you can generate for an extended period if time.  It is the ability to be as strong as possible as long as possible.  This type of strength is characterized by being able to perform a movement repeatedly without being overcome by fatigue or sacrificing form.

When you think of bodyweight strength training, this is normally the type of strength people think of.  Rhythmic, repeated bodyweight calisthenics for example builds strength endurance.

As you can see, there are a lot of different types of strength.  And you can train each one by using the weight of your own body.  No outside resistance is necessary.

Think of it this way.  The training you do is specific.  If you do a certain type of exercise, you become better at that exercise.  So, if you are training for all-purpose strength (which included maximal, explosive and endurance strength) where the object performing the movement is your own body, there is no better tool than bodyweight calisthenics.

Bodyweight strength training should be the starting point, and a continual part, of everyone’s over-all workout program.

Every Fitness Components

Kick BagAuthor: Body Fitness

Following are the  Components of Physical fitness  :   1. Speed: Speed is the ability of a person to execute motor movements with high speed in the shortest period of time. It is equal to the distance covered per unit of time. the element of speed is involved in most of the athletic skills such as in sprint running, some skills of soccer, basketball, etc.

2.Strength: Strength is the ability of a muscle to expert or release force by contraction enabling a person to overcome resistance or to act against resistance.

3. Power: Power is the ability of muscle to release maximum force in the shortest period of time. It is equal to force multiplied by speed. It is the combination of strength and speed. Speed and force must be combined for effective performance in activities like baseball throw, jumps for height, football kick, boxing punch,etc.

4. Endurance :Endurance is the ability of the person to perform movement of moderate (Sub-maximum) contractions over prolonged period of time under conditions of fatigue or tiredness. It is the product of all psychic and physical energy of human body.

5. Flexibility : Flexibility is the ability of a muscle to perform movements with large range of motion.

6. Agility : Agility is the ability of a person to change positions in space or to change directions quickly and effectively e.g. football player quickly changes direction or giving dodge to opponent, hurdle crossing over the barrier or hurdles, zig-zag running, etc.

7. Balance : Balance is the ability of a person to control human body or to maintain equilibrium under static and dynamic conditions e.g. hand stand, skating, skiing, catching a fly in baseball, etc.   – By  Body Health  Blog .