Tag Archives: workouts

Exercise to Slenderize

Author:  C. Small

Hello Everyone.

I just sent some tips to those of you who have subscribed to my email list that I decided to share with others this one time as well.

You know, we all experience interruptions in our exercise and workout schedule every now and then.  Holidays, weddings, vacations, injury and illness can all force us to put aside our exercise program for a while.

So how can you keep exercise a priority when your schedule changes?  What’s considered too little exercise to maintain your fitness?  How long can you stay on a modified exercise plan without feeling those jeans getting tight around the midsection or hips?

Since everyone is different, there really isn’t one right answer.  However, most experts agree that it all depends on your goals and your current level of fitness.  If your main goal is to maintain your fitness level during a few weeks of reduced training, then some moderate exercise for 30 minutes every other day will suffice.  If your current level of fitness is high and you want to keep it that way, you will need to adjust your exercise time, type and intensity accordingly.

Try to maintain an exercise routine during a “break”, even if it’s a modified one because experts believe that you start “deconditioning” in about two weeks if you stop exercising altogether.  Once you lose your fitness, it takes nearly three times as long to recondition your body again.

I’m sure you all want to maintain or continue moving forward with your weight – fat loss targets even during planned or unplanned breaks, right?  So continue to exercise to slenderize.

Below are A Few Exercises You May Want to Try During Your Beak

  • Walking (If the weather is nice)
  • Jumping Jacks
  • Pushups (Not a favorite, but they do help build arm strength.  And remember, you can do them on your knees or against the wall.)
  • Leg Lifts
  • Crunches
  • Jogging In Place (This is a great exercise for your heart.  You can jog in place at home while watching TV or listening to music.  Make sure you have a good pair of shoes to eliminate any stress to your legs.)
  • Squats (These are good exercises for your legs and buttocks.  Squats are hard on my knees so I do them by sitting and standing up again from a regular chair.)
  • Light Weight Lifting (You can use milk or laundry detergent containers or water bottles…whatever you can find in the place you’re staying.)
  • Dancing (A favorite of the group.)
  • Step Exercises (Use the steps in your home or wherever you’re taking your break, if there are any.  Several repetitions will help tone your leg muscles.  (Please be careful!)

Keep in mind…

…you don’t need expensive equipment in order to give your body an effective workout.  Use what you have in your home, hotel room, resort or wherever you’re taking your “break”.

For a guide to help you, click the below link to grab your copy of Workout Without Weights, which is loaded with exercises that will keep you fit every day, not just during holidays, vacations and etc.  The book comes with four (4) bonuses and a money back guarantee.  Total value for the package is $96.95, but you only pay $19.95 for the entire package.

So…

…click the link below to start your Workout Without Weights program TODAY!

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Workout Without Weights

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Remember:  the key to your success is NOT giving up.  Keep working out.

Take Care and Be Safe!

V/r,

Carolyn

Our health always seems much more valuable after we lose it. ~Author Unknown


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 <a href=”mailto:cvsbushrod@exercise-and-nutrition.com”>cvsbushrod@exercise-and-nutrition.com</a>. 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. 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.

Fitness For 50 And Beyond

Author: Varun Pratapchair exercise

At fifty, many of us take stock of our lives.

We can look back on careers, friends, and family that we are proud of, but what do we want to do with our middle years?

How can we make the most of our lives? Perhaps the most overlooked aspect of our later years, as well as the one that may have the greatest impact on our overall well-being, is our health and fitness.

How, then, can we best ensure our health and fitness into our mid and later years?

Exercise can help slow down the onset of the symptoms of aging.

The health benefits of a good exercise program are numerous.

Exercise helps maintain muscle strength and joint flexibility.

In addition, the stress put on our bones through exercise help maintain their strength and integrity.

Even our mood can be improved by staying healthy-–researchers have discovered a link between exercise and a decrease in depression and anxiety.

This may be due to the increase in energy and the improved sleeping patterns among fit fifty year olds.

Of course, nothing beats exercise for battling weight gain and getting our body into the kind of shape that can still turn heads as we walk down the street.

Besides that, our blood pressure tends to drop, lowering the chance of heart disease.

Even our immune system gets a boost from regular exercise.

Believe it or not, physical activity has even been linked to improved mental function!

Think of the advantages of living a longer and a more active life.

From walking, running or cycling, to push-ups and sit-ups to actual weight lifting, at home or at the gym, each form of exercise has its own benefits to keeping you fit and strong.

This will reduce the discomfort to the joints and muscles after the exercises are done.

Similarly, after a workout, make sure and take the time to stretch and cool down.

How you decide to stay fit and healthy is up to you.

If the thought of bouncing around a gym or workout center in spandex makes you cringe, take heart.

Chair aerobics are designed to give those with mobility problems a good cardio workout without putting strain on the joints and bones.

A chair aerobics session may include kicks, punches and stretches, and often includes the use of workout bands and weights to increase strength and resistance training as the workouts get more intense.

Better heart function, lower blood pressure, increased circulation and heightened alertness, say the experts.

It’s the perfect solution if you can’t leave your desk or if you work at home and can’t get to the gym.

It’s also an excellent solution for older Americans who may not be as mobile as they once were, but who can benefit from regular exercise.

According to many recent studies, engaging in moderate exercise three to five times a week can help reduce the risk of heart disease, hypertension, stroke, diabetes and arthritis.

Among the exercise that the American Physical Therapy Association recommends for seniors are golf, gardening, walking, swimming and jogging.

Water fitness classes are among the best aerobics exercises you can do, especially if you suffer from joint stiffness or arthritic pain.

Because you’re in the water, there’s no impact shock, making water exercises the ideal form of low-impact aerobic exercise.

Article Source: http://www.articlesbase.com/advice-articles/fitness-for-50-and-beyond-45531.html

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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.

An Overview Of Kickboxing Workouts

Author: MIKE SELVONkickboxing-aerobics

Are you looking for an immensely popular way to get yourself into great shape and have some fun along the way? If so, kickboxing is an activity that is very fun and that is sometimes overlooked.

As in boxing, it boasts many health benefits such as greater stamina, improved flexibility and enhancing core strength — all while working out to your favorite music.

The real roots of kickboxing actually go all the way back about 2,000 years to Asian cultures. But, the modern version of this competitive sport was introduced in the 1970s in the United States when karate authorities made arrangements for exhibition demonstrations that allowed for full-contact punches and kicks which were previously banned from karate competitions.

Due to safety concerns, protective clothing and padding was introduced and strict safety rules were instituted for the new sport and eventually various forms of competitive kickboxing evolved into the forms that are now practiced in the United States.

In the competitive area there are a few different styles of kickboxing that can be observed. The main differences in these styles are simply the variations in some of the techniques and also the amount of body contact that is allowed under different rules.

But, the form of this sport that is bringing fun and excellent results to the fitness world is called cardiovascular (cardio) or aerobic kickboxing.

This form of the sport brings in elements of traditional boxing and aerobics in a major way. This, teamed with martial arts, creates a workout that provides great toning and overall conditioning.

However, unlike the competitive version of this sport, the cardio one does not include physical contact between participants and is not at all competitive. It has simply been designed to be an aerobic activity that is done to gain the many physical benefits of the actions.

A common way to enjoy the cardio one is to participate in a class. Classes usually start out with a warm-up period of 10 to 15 minutes and often includes gentle stretching as well as incorporating some standard exercises, such as push-ups and jumping jacks.

The warm-up is then followed by a 30 to 40 minute workout session that integrates kicks, punches, knee-strikes and other beneficial moves.

Some classes even include the use of traditional boxing equipment such as jump ropes and punching bags. After the workout, the class wraps up with five to ten minutes of cool down activities which is often followed by 10 minutes of stretching and muscle toning.

The stretching is an important component of the overall workout and should not be skipped, even if you are tempted to do so, especially if you are a beginner.

A common problem for beginners is pulling or straining their muscles. However, by doing proper stretching that is slow and gentle, this can help prevent injury and help the muscles to relax. This will assure that beginners don’t give up before they start to enjoy the benefits.

Even though kickboxing is a very fun activity, it needs to be recognized that it is also quite a high-impact sport. If you are not used to such high-intensity workouts, then you should begin with a more moderate aerobic activity to prepare.

Build Complete Upper Body Strength

Author: Sandra Priorpushup1

Classic Push Ups are the Perfect Exercise for anyone wanting a Rock Hard Upper body

Sometimes it’s just not worth re-inventing the wheel. True classics are often underestimated, in fashion and music, as well as in workouts. Starting with the push up, we’ll give you the perfect form for each exercise, training tips, as well as variations to spice up your workout.

No other exercise targets the chest, shoulder, arm and back muscles better within one single movement. Plus, you can do push ups anywhere. All you need is your own body weight and gravity, and nature provides that for you. By the way, the world record for the classic push up is 6006 repetitions. Think you can beat that?

To Gain Optimal Training Results, follow these Tips

Try to hold body tension. The head, torso and legs should always form a straight line.

The closer the arms are together, the harder the triceps have to work.

Lower the upper body until you almost touch the floor with your chest.

To increase the strain on the chest muscles, position the arms further apart than shoulder width.

When pushing up do not fully extend the arms (greater intensity).

Easy Push up

Position yourself with knees on the floor, legs bent at the knee and ankles crossed. The hands should be at chest height and positioned just wider than shoulder width. Now push yourself up with your arms from this position. Important: Hold the upper body and torso in a straight line, avoiding a hollow back.

Basic Push Up

Place hands below the shoulders. Now come down slowly until the chest almost touches the floor. Do not straighten the arms on the upward movement. Important: Keep your back and bottom straight and don’t let them sink down lower than the shoulders.

Bent Push Up

Place hands shoulder width apart, with the tips of the toes elevated on a step or hard box. Maintain full body tension. Lower the upper body until contact is almost made with the floor. An excellent exercise for the upper chest muscles.

Step Push Up

For this combination shoulder exercise, put yourself in the initial push up position. Next, put your left hand on the step or hard box. Now place your right hand on the step. Hold this position for 3 seconds, and do a push up. Now go back to the initial position and repeat, this time beginning with the right hand.

Advanced Push Up

Place one hand on a basket ball. This will improve co-ordination as well as train the arm, upper body and torso muscles. Now slowly, and in a controlled fashion, do a push up. Change sides.

Physio Ball Push Up

Place hands on top, slightly at the side of the ball. Maintain body tension. Hold the position, then slowly push upwards maintaining control.

Explosive Push Up

Start this exercise with both arms on the steps or hard box. Push yourself up powerfully. Move your arms inwards, so that you can land in the lowest push up position. Repeat the explosive push up so that you once again land on the steps or box with both hands.

One Armed Push Up

Place your feet wide apart for better balance. Shift your weight onto one arm. The free hand should be placed on your hip. Start with a small radius and slowly improve range. It becomes easier if you start with the initial easy push up position and then lift one arm away.

Power Variations

Once you are able to control the classic varieties, change the position of your hands to increase the level of difficulty. Try to master the same number of reps on your finger tips.

Flexibility and Stretching

Author: Clinton Walkerflexibility stretches

Flexibility is the ability of the muscles and tendons to relax and stretch easily. It determines the amount of movement your bones can make in any direction around joints such as shoulders, elbows, hips and knees. Stretching improves your posture and helps to prevent low back pain. Stretching your hamstrings, quadriceps, hip flexors and low back muscles regularly, promotes relaxation in the tissues reducing the strain on your back. Today, 80% of adults will suffered from lower back pains. Warm-up stretching exercises loosen tendons, increase blood circulation, and help prevent injuries during your workouts or any activity. Cool-down stretching helps relieve muscle soreness and tightness.

THREE TYPES OF FLEXIBILITY

1. Dynamic flexibility — this is your ability to perform dynamic movements within the full range of motion in the joint. An example is twisting side to side, swinging your arms around in circles, or kicking an imaginary football. You may perform dynamic stretches in sets of 8-12 repetitions. Perform as many sets as is required to gain your full range of motion. You should stop when you muscles become tired. Your muscles produce diminished returns during dynamic stretching exercises.

2. Static Active flexibility — this refers to your ability to stretch an antagonist muscle using only the tension in the agonist muscle. An example is holding one leg out in front of you as high as possible. The hamstring (antagonist) is being stretched while the quadriceps and hip flexors (agonists) are holding your leg up. You can also stand on one leg; hold your other leg out in front of you as high as possible. Each static active stretch should be held for 10-15 seconds and 1-2 stretches per muscle group is sufficient.

3. Static Passive flexibility — this is your ability to hold a stretch using your body weight or some other external force. Imagine holding your leg out in front of you and resting it on a chair. Whereas static active stretching requires the tension of opposing muscles to hold the stretch, static passive stretching uses some other object for support. Static passive stretching helps relax your muscle groups. It should be part of your cool down. Static passive stretches should be held for about 10 seconds and 2-3 stretches per muscle group is enough.

TEN BASIC STRETCHING EXERCISES

For stretching exercises to be effective, raise your body temperature first. A pre-exercise warm up should consist of 5-10 minutes of light aerobic exercise followed by stretching exercises for all major muscle groups.

1. Shoulder Stretch

Interlock your fingers and reach above your head. Your lower back should be flat or slightly arched inwards. This exercise can be performed in a seated or standing position.

2. Triceps Stretch

Place your left hand behind your head and reach as far down your back as possible. With your right hand, grasp your left elbow and gently pull it behind the back of your head. This exercise can be performed in a seated or standing position.

Switch arms and repeat.

3. Chest stretch

Clasp your hands behind your back. Gently straighten your elbows and raise your arms as high as comfortably possible. This exercise can be performed in a seated or standing position.

4. Lower back Stretch

While lying flat on your back, place the sole of your right foot on your left thigh. Grasp your right knee with your left hand and gently roll it to the left. Try to position your knee as close to the floor as possible without your right shoulder leaving the floor.

5. Groin Stretch

Stand with your feet about 2 meters apart with your toes pointing forward. Gradually shift all your weight to your right leg by bending your right knee. Your left leg should stay straight. Place both your hands on your right knee for support. To achieve a greater stretch, increase the starting distance between your feet.

6. Groin Stretch 2

Sit down and place the soles of your feet together. Clasp your ankles with your hands so that your elbows rest on your knees. Gently push your knees down with your elbows until your feel a stretch.

7. Quadriceps Stretch

While standing upright, hold onto a support with one hand (i.e. a chair) for balance. With your other hand clasp take your ankle and pull your heel into your butt. Repeat the same steps for the other leg.

8. Hamstring Stretch

Sitting down; stretch your legs out in front of you while keeping your back flat and upright. Bend your left leg, keeping your left foot flat on the floor. Slowly reach forward and try to touch your right toe with both hands. Bend from your waist keeping your lower back flat and your head up. Repeat these steps for the other leg.

9. Calf Stretch

Stand arms length away from a wall and with feet shoulder width apart. Place your right foot about 2 feet in front of your left. While keeping both heels flat on the ground, lean towards the wall by bending your right knee. Your left leg should stay straight. You may push gently against the wall for a deeper stretch. Repeat these steps for the left leg.

10. Achilles Stretch

This exercise is exactly the same procedure as above except as you lean towards the wall let both knees bend. Rather than leaning forward you should feel like you are lowering yourself straight down. Remember to keep both heels flat on the floor. Repeat these steps for the other leg.

Classical Pilates Technique with consideration of the NECK & BACK


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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.