Archive for the 'Exercising' Category
I’m addicted to gym. I work out six days a week and I try to do at least a half hour of aerobic exercises and another half hour on weights. I do upper body workout Mon, Wed, and Fri and lower body workout Tues, Thurs, and Sat. I also do abdominal exercises almost everyday. Unfortunately, I still have a hard time getting washboard abs.
I get my abdominal exercises from magazines and books. I do a gazillion crunches and leg raises. I even bought a medicine ball. I also tried pilates and core training. What I’m not doing though is dieting. I love burgers and pizza and soda accompanies my every meal. I think what I need is a holistic approach to ab training, diet and abdominal exercises. I’ll also need professional help to help keep me on track. Maybe this summer I’ll get the washboard abs I always wanted.
Weightlifting has benefits including increased muscle strength, power, endurance and size. It enhances the performance of everyday tasks like lifting, carrying and walking up the stairs. Everything seems to be easier when a person performs weightlifting exercises on a regular basis. Based on the principle of gradual overload, the procedure is repeated with heavier weights as the muscles strengthen. It is a risky procedure, especially for beginners and is best supervised.
Needless to say, it is important to use only appropriate equipment. Power racks allow weightlifters to workout safely and effectively. Choose the wide walk-in design and it will allow a variety of exercises such as squats, incline, decline, flat and military presses as well as shrugs and calf raises. The power rack combined with weights will allow you to perform most types of exercises that will target major muscles of your body. It is a versatile and effective set-up for weight exercises.
I have always called it the Pilates ball because that was how I was introduced to it. It is really an exercise ball that is called by many other names including balance ball, body ball, fitness ball or Swiss ball. It is made of elastic PVC with a diameter of approximately 14 to 34 centimeters and is filled with air. Air pressure is adjusted by increasing or decreasing air content through a valve stem. It is often used in therapy, training and exercise.
The exercise ball is credited with strengthening core muscles. They also improve balance and coordination. It is said that the body responds to the instability of the ball; to remain balanced it engages more muscles. It benefits most the abdominal and back muscles. There are many ways you can use the exercise ball but beginners should seek professional help to ensure that these are being done in the right way.
Exercise is vital in maintaining a healthy body as it keeps a person physically active and also mentally alert. Aside from burning calories, a 30 minute walk everyday is said to help avoid cardiovascular diseases. Going to the gym is another option most people do. Although gym membership is easy to acquire, the challenge is squeezing gym visits to daily schedule.
This usual scenario is very common among busy professionals. A common situation that prompted sports goods manufacturers to sell exercise equipment designed for residential use. Sets of exercise equipment are commonly available and widely accepted nowadays. Bestsellers include handy 5-pounds dumbbells, treadmills, weights, rebounder, and abs trainer.
Are you one of those people who seem to always be on a diet? Like me do you feel that you are losing the battle of the bulge? Then it’s time to try a new fitness workout. I have grown tired of the gym and other indoor exercises. One craze that I’m dying to try is adult exercise hoop or also known as hula hoping for adults.
An adult exercise hoop is not like the hula hoops we used to have back when we were kids. Hoops come in different sizes and different weights. Obviously, the bigger you are, the larger the hoop. These hoops also come in colorful designs. Dance hoop can help you burn calories, increase flexibility and strengthen your core abdominal muscles.
Rather than concentrating on the abdominals as most people do, fitness experts now suggest to exercise the core. Most people concentrate on the abs and ignore the back muscles. This is to be corrected by an exercise program that will strengthen the core muscles. In general, the muscles of the core run the length of the trunk and torso; and when they contract they stabilize the spine, pelvis and shoulder girdle and create a solid base of support.
Here is a simple band exercise that will help your core:
~Stand on your left leg and bend your knee slightly.
~Hold the exercise band with your right hand so that your elbow is fully extended.
~With a quick but controlled motion pull the band toward you and down and across your body in a throwing motion.
~Repeat the movement 15 - 20 times and switch sides.
~Perform 2 sets on each leg.
Many people have discovered the numerous benefits of pilates exercise program and have been followers since then. Some do the program in a fitness studio while others prefer to do it at home. Those who do it at home still receive the full benefits of doing it in the studio. There are different pilates equipment that they can buy so that they can have a mini-studio at home.
One of the equipment used is the exercise ball. And often, a pilates ring is attached to the ball for more stability. This is perfect for beginners who are still in the process of strengthening their core. You can buy them separately or in a bundled together. They also come with a video so you can properly use the equipment and do the exercises correctly.
Of course I also would like some degree of muscular firmness around the abs. This is achieved by lifting a barbell. Barbell exercises tend to provide resistance for muscles in their weak points and this very resistance prods the growing of the muscle. The weight lifter should understand that muscles grow while at rest. So, if you think that over exercising will grow you more muscles, you are mistaken. Allow the muscle to rest. Marathon workouts will only contribute to burnout and muscle loss.
Remember that nutrition is by far the most important factor for both success and failure in body building. A high protein, high carbohydrate and low fat diet is recommended for weight lifters. The protein content helps build muscle; carbohydrates provide the required amount of energy. With proper nutrition, barbell lifting will help build muscle. But take note that there are dos and don’ts that you have to follow. This is something that should be done under supervision by a trainer.
If you have been diagnosed with diabetes, you need to take care of yourself much better. Some people think that diabetes and exercise don’t mix but doctors are saying that exercise is very important for diabetics. You don’t have to sweat it out too much. Moderate exercise can really help improve your health.
Here are some exercise tips:
~check blood sugar level before exercising
~go jogging or walking, increasing your heart rate is important
~swimming, cycling or rowing is best for those who can’t put stress on their feet
~warm up before exercising and cool down after
~drink plenty of fluids to prevent dehydration
~have snack ready in case blood sugar level drops
~wear the proper exercise attire
Hooping is a great aerobic exercise. It increases flexibility, strength and coordination. It is a no-impact workout that relieves stress and energizes both the body and spirit. This activity can be enjoyed by all ages, children and adults alike.
But as with all exercise regimens, take some time to review precautionary measures if you’re new to using a sport hoop:
~Beginners should expect some muscle pain in the first two weeks of use
~Minimize the discomfort by playing 1-3 minutes only per day the first week and 3-5 minutes a day during the second week
~After 2 weeks, do not use your hoop for more than 20 minutes at one time