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Article of the Week
24 May 2013Hydration is an important aspects of training, regardless of what season of the year it is. Hydration becomes all the more important when training in a warm weather.
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The Scientific 7-Minute Workout: Maximum Results With Minimal Investment
Traditionally, resistance training often is performed separately from aerobic training — typically on two or three nonconsecutive days each week. The American College of Sports Medicine (ACSM) recommends 8 to 12 repetitions of a resistance training exercise for each major muscle group at an intensity of 40% to 80% of a one-repetition max (RM) depending on the training level of the participant.
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Plyometrics: exercises to increase power
Plyometric training is specific work to enhance explosive power. In other words, it involves a lot of jumping. Plyometric training is used for sports that require short bursts of power such as tennis, basketball, or skiing, but it's also a good exercise for anyone who wants to increase her power.
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Top 10 to shapely arms and chest
Having a shapely upper body is just as important as having shapely legs,
especially in summers. Overweight, sagging arms or chest are unattractive and a
sign of premature ageing. Strong arms look sexy and are a great asset in
carrying all the load ! Proper attention should be given to the pectoral muscles
for a firmer bust line.
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Pilates for Amazing Sex
One of the fundamental principles of Pilates involves learning how to engage and control the muscles of the pelvic floor and internal abdominals (think vagina!!!). Pilates, especially on the Reformer, is an amazing way to get in shape and get a rocking hard body. Celebrities such as Madonna, Charlize Theron, and Jamie Leigh Curtis swear by it.
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As a complete workout on their own or a supplement to free weights and machines, strength bands are the ultimate tool for customizing workouts and isolating muscles. And the portable bands and tubing make the perfect travel workout.
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Losing weight can actually be a bad thing, especially if you are doing it at the
expense of lean tissue like muscle. If all you are using to gauge your fitness
progress is scale weight alone, you are only getting half-the-picture.
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The midsection sits on the front and sides of the lower half of the torso, originating along the rib cage and attaching along the pelvis. It is composed of several muscles.
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The fitness ball — basically a big, somewhat bouncy ball — was supposedly
developed by a physical therapist to rehabilitate back, knee, and hip injuries,
but they can do a whole lot more.
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Lower-back pain is practically an epidemic all over the world, affecting 80
percent of the population at some point, and accounting for 25 percent of all
workers' compensation complaints. A combination of sitting for long periods of
time, poor lifting techniques, and bad postural habits all contribute to this.
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You
have a substantial number of options when it comes to getting and staying in
shape. The days of combining a boring resistance training session with a
cardiovascular workout are gone. With plyometrics circuit training, you can
spice up your workout and add flare to your exercise regimen.
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Top 10 Chest (Pectoral)-Developing Exercises
The chest is made up of the pectoral muscles - major and minor. The
pectoralis major is the bigger of the two covering most of the clavier and
sternum and attach to the upper arm. Following is a list of 10 most effective
chest (Pectoral)-developing exercises. .
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Let's face
it-nobody wants to be pear-shaped, that bulge over the hips and the
"Jodhpur thighs"
are not exactly appealing. Unfortunately for women this is exactly where
fat is most likely to accumulate, often with the "Orange-Peel"
effect of cellulite.
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It can take 6-12 weeks to return to a pre-pregnancy state - sometimes longer
- so don't give up! With proper training, and beginning as early as 24-48 hours
after birth, you can avoid many problems and work toward rebuilding and toning
your body the right way.
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The shoulder is the most
flexible joint in the human body. The anatomical structure of this joint enables
it to have an incredible amount of freedom or range of motion. The
ability to move the shoulder joint in a wide variety of directions
is vital for complete functionality in sporting activities.
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Escalating Density
Training is not like your traditional weight training. While
traditional weight training focuses on muscle fatigue, EDT focuses
on muscle performance. In this system, you move increasingly heavy
weights in short periods of time in an effort to boost your overall
power output.
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Training the Hips
The hip is one of the
largest weight-bearing joints in the body. When it's working
properly, it lets you walk, sit, bend, and turn without pain. To
keep it moving smoothly, a
complex network of bones, cartilage, muscles, ligaments, and tendons
must all work in harmony.
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There are two primary muscle groups on
the back of the lower legs - the gastrocnemius and the soleus
muscles. The soleus is a wide, flat muscle that lies beneath the
heart shaped gastrocnemius. Both muscles contract to extend the feet
and toes, but the soleus can only fully contract when your leg is
bent to at least a 30-degree angle.
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Functional strength training simply means
training our bodies to better perform the types of movements we use
for everyday life. When you isolate body parts, as you sometimes do
with traditional strength training, you end up training your muscles
but not your movements.
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Abs are your body's center of power and provide core strength. Strong abs
aid balance, help prevent lower back injuries and promote good posture.
Consistent abdominal workouts (10-15 min, 4-5x per week) performed correctly are
not just for physical well being, but for aesthetics too.
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The pelvic floor is a large hammock of muscles
stretching from side to side across the floor of the pelvis. It is attached to
your pubic bone in front, and to the the tail end of your spine behind. The
openings from your bladder, your bowels and your womb all pass through your
pelvic floor. Your muscles near your pelvis are very important to
stretch.
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The kettlebell figure 8 is a great
exercise for working the core, particularly the obliques, along with
balance and coordination. The idea is to move the weight in a figure
8 motion around both legs, exchanging the weight from hand to hand.
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Energetic dances and dance-based
exercise programs are fast-moving and fun. Dance in all its forms is
a great way to get and stay in shape and to loosen up joints and
muscles. Besides, dancing is fun.
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Strong, supple and well-toned: If this
doesn't sound like your back, it could be time to think about the
way you move - and change the habits of a lifetime. Little things
such as the way we sit at work, or the way we carry our handbag, can
have profound effects on our bodies, leading to backache - or worse.
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This week we discuss about the much
ignored muscles of the arm- The Triceps. The triceps are the muscles
that run on the backside of upper arm from your shoulder to your
elbow. They constitute two-thirds of your upper arm. Their primary
function is to extend the elbow and facilitates the backward motion
of the arm in the shoulder joint.
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Body Sculpting During Pregnancy
Remaining active during
pregnancy offers several benefits to the mother and baby. The key to reaping
such benefits is to adjust your exercise program in order to make it safe for
you and your baby during this period. Keep in mind that the goal of exercising
during pregnancy is to maintain your present level of fitness, not to improve
it.
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Training for Building The Perfect Physique
To get the kind of look a bodybuilder has or even better think of you
self as a body sculptor. Trust me you don’t have to workout day and
night for achieving a perfect physique. Just keep in mind the following
tips in your mind and see the difference in your body yourself.
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Training with Strength band
As a complete workout on their own or a supplement to free weights and
machines, strength bands are the ultimate tool for customizing workouts
and isolating muscles. And the portable bands and tubing make the
perfect travel workout. They're easier on the joints. In fact, they're
so effective and safe that physical therapists often use them with their
patients.
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Resistance stretching, is a form of conditioning, that contracts a muscle and
elongates it -- the opposite of an exercise such as a bicep curl, which causes
muscles to shorten.
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Sarcopenia and the
Importance of Resistance Training
Sarcopenia
(pronounced sarko-peen-ya) is the "age-related" loss of muscle. The word comes
from the Greek, for "flesh reduction." Just like
osteoporosis and
arthritis,
"sarcopenia is a serious degenerative condition
that increases ones risks for falls and makes one more vulnerable to injury."
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Your body has two types of muscle (really more than this, but the others are in
your internal organs), movers and stabilizers. Movers are big muscles that move
your body parts, hence the name. Stabilizers are muscles that hold your parts in
place and prevent you from being damaged while the movers are moving you.
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Blassting Through training Plateaus
If your workout has hit a snag, don't despair. By implementing the following
strategies, you can blast through a plateau and take your physique to new
heights.
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Exercise: another excellent way to combat anxiety
Anxiety is an
emotion everyone has experienced. It is a distressing feeling of
apprehension and uneasiness. Being anxious causes changes in your
thinking (fear, worry), bodily functions (rapid heart beat,
sweating), and behavior (pacing, tapping the table), all of which
only reinforce your feelings of distress.
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Top 10 anywhere leg exercises
For a great leg
workout, you need to warm up with some light cardio first. Walk,
Run, or ride a bike for about 10 minutes to get the blood pumping
and to loosen up. Stretch your legs out and get ready for the hard
work to come.
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Working the Hamstring
The hamstrings are a
muscle group located on the back of the upper leg and thigh. The
semimembranosus and semitendinosus are two hamstring muscles located
on the inside of the upper leg. The bicep femoris is a hamstring
muscle located on the outer back side of the upper back leg.
Collectively, these three muscles make up the hamstring muscles.
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Top
10 to build a strong core
Core strength and
stability is increasingly recognized as a vital part of fitness. The
muscles of the 'core' are primarily those of the trunk and pelvis.
The core muscles stabilize the spine and effectively move the body
with varying loads.
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Sculpting Long, lean and lovely Shoulders
Toned shoulders and
sculpted arms make dressing an absolute pleasure, and they also make
your upper body leaner and stronger. They take time to achieve, but
rest assured it can be done – here's how.
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Cold weather might
make you feel like hibernating, but you don't have to give up your
exercise and fitness goals. You can exercise indoors. Focus on how
you'll benefit if you keep up your exercise routine throughout the
cold-weather season. Exercise can help you shake those winter blues.
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Abs are your body's
center of power and provide core strength. Strong abs aid balance,
help prevent lower back injuries and promote good posture.
Consistent abdominal workouts (10-15 min, 4-5x per week) performed
correctly are not just for physical well being, but for aesthetics
too. The secret to developing great abs lies in treating your body
as a complete unit.
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Top 10 to building a strong
lower back
There are two common sources of a
weak lower back. The first is frequent and prolonged sitting.
Spending too much time sitting tends to weaken the muscles of the
lower back and bend the spine out of its natural alignment. It also
tends to weaken the lower abdominals, which are vital spinal
stabilizers.
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Elliptical trainer: for a impact free workout
Elliptical trainers are exercise
equipment that combine the movements of the stair climber,
treadmill, and the exercise bike into one. The basic features of
elliptical machines include the drive system, the resistance system
and the stride length.
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Updated Physical Activity Guidelines Released
American College of Sports Medicine
and American Heart Association have provided physical activity
recommendations for adults and older adults
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Interval Training : A good way to cross train
Interval
training is simply alternating bursts of intense activity with intervals
of lighter activity. Interval training works both the aerobic and the
anaerobic system. During the high intensity effort the anaerobic system
uses the energy stored in the muscles (glycogen) for short bursts of
activity.
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Lunges: "The Queen of
Exercises" for women
Lunges are a great
strength builder for everyone from the beginning runner, to the 5K racer,
to a seasoned marathoner, to the biathlete, to the serious bike racer.
They are one of the most important exercises for the thigh and buttocks.
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Exercise Motivation
Consistent and
productive exercise is nothing less than - hard work. It’s all about
commitment, adhering to a schedule, planning daily exercises and diets,
executing all of it and finally coming to grips with the fact that changes
to your body are normally slow and subtle.
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Top 10 Activities for Home Workout
Getting in shape seems to be more of a challenge
these days than ever. With busy schedules plus the expense of a gym
membership, it’s no wonder so many people never make it. This workout can
be done in 10 minutes. For a great 20-minute workout, run through it
twice. Or, you can do it once in the morning and once before dinner.
Exercise is cumulative, so every little bit add up.
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Getting the best from strength training
Strength training can involve using
weights or your own body weight to challenge and build muscle. Get ready to
tighten up all the leftover flab, if you want to look good in your bathing suit
this summer.
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Building Core
Strength & Stability
"Stability" refers
to the capacity of the body to maintain and/or return to a state of
equilibrium. Core stability training is a concrete way to improve
balance, athletic performance, and potentially prevent a variety of
injuries in people of all ages and fitness levels.
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Hamstring Exercises
for Lower back pain
Since your pelvis is
the foundation of your lower back and spine, having tight hamstrings
contributes to an unstable lower back and a greater chance of
intermittent sprains and strains.
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How To Cope When You
Have Low Back Pain
Due to excess
weight or improper daily
practices or incorrect exercises or various other causes are there
which can cause lower back pain. With a little change in our
practices we can avoid them and can benefit ourselves.
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Exercises for a perfect Ab and bum
If you want to
reduce your tum, bum and legs, then you’re going to have to lose
body fat. You can’t stay at an elevated body fat level and achieve
smaller trouble-spot areas. It will never happen...never! Sixty to
90 minutes (ideally daily) of aerobic exercise is still the best way
to reduce body fat.
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Calve Muscle Workout
There are two primary muscle groups on the back of
the lower legs - the gastrocnemius and the soleus muscles. The soleus is a wide,
flat muscle that lies beneath the heart shaped gastrocnemius. Both muscles
contract to extend the feet and toes, but the soleus can only fully contract
when your leg is bent to at least a 30-degree angle.
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Core Strengthening
A strong core is more
than "six-pack abs"; it is your body's power zone-the beginning of
all movement. The body's core includes the muscles of the shoulders,
the chest, the abdomen, the hips, the pelvis, and the upper to lower
back muscles. A strong core helps your extremities do a better job
while exercising, while playing sports, or while doing everyday
household chores.
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Training Principles: Getting
off to a good start
As you start on body building
and begin to look over the first routine, keep the following
principles in mind. Mastering the Technique: In the beginning, it
is essential to master the proper technique for each exercise. This
is the first step; everything else takes a backseat. Don’t worry
about the recommended reps for each exercise; its secondary. It
doesn’t matter how many reps you do if you’re doing them wrong. When
learning a new exercise, do it when you’re fresh.
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Health and Fitness Needs for Women at 40
Favorable modification in the eating and exercise
patterns of women aged 40 and over is likely to have a positive effect on their
health. Experts recommend these tips for coping with the physical, nutritional,
social, mental and emotional needs of women at 40.
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TOP 10 Chest (Pectoral)-Developing Exercises
The chest is made
up of the pectoral muscles - major and minor. The pectoralis major
is the bigger of the two covering most of the clavier and sternum
and attach to the upper arm. Following is a list of 10 most
effective chest (Pectoral)-developing exercises.
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Top 10 to Beautiful Bottoms
Improving your
posture will be a good start at walking those muscles up, while the
following exercises will strength them, thus lifting and firming the
buttocks.
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Resistance Band Workout for Travelers
Try to work up to 20 reps for each exercise while performing your resistance
band workout. (If it's your first time, start with five or however many you can
or have time to do).
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Exercise Essential to
Prevent Hip Fracture
Exercise is important
for your health. Like muscles, your bones respond to exercise by
becoming stronger. As people age, the outer "cortical" layer of bone
in a particular region the hipbone or upper femur become thinner,
making the hip more prone to fracture. After 60 years of age, bone
thickness in this zone falls by 6.4 percent per decade.
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Losing inches off your thighs
Let's face it-nobody
wants to be pear-shaped, that bulge over the hips and the "Jodhpur
thighs" are not exactly appealing. Unfortunately for women this is
exactly where fat is most likely to accumulate, often with the
"Orange-Peel" effect of cellulite.
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The One-Leg Squat : for
improving leg strength
If you had time
for only one strengthening exercise in your training programme, it
would have to be the one-leg squat. That's because the one-leg squat is the most
useful, time-efficient, and versatile exercise for improving running-specific
leg strength.
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Top 10 Truth About
Flat Abs
Flat abs can seem
like the Holy Grail of fitness-so desirable, so elusive. Crunches?
You do them by the dozen. Eat healthy? Absolutely, but despite your
efforts, your belly won't budge. Sound familiar? Don't give up so
fast. Find out what could be standing between you and washboard abs.
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EASY WAYS TO BOOST YOUR ACTIVITY LEVEL
Here are some suggestions from WF team to get you started and help you boost
your activity level.
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Cooling Down After A
Workout
Cool-down periods hold as great a significance
as warm-ups, in fact both of them are an essential part of an exercise routine.
Warming up aids the body in making a smooth transition from rest to activity,
where as during a cool-down, the body cools.
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Health And Fitness
Needs Of Women at 50+
Recent studies indicate
that between the ages of 30 & 70 many of the symptoms & conditions that were
traditionally associated with normal aging are in fact the result of sedentary
lifestyles.
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Three edged answer to Love
handles
Women tend to accumulate it in their hips,
buttocks, and thighs, and men tend to accumulate it in their abdomen. The fat
that accumulates on the hips, thighs, and buttocks, although perhaps not
cosmetically appealing, is not dangerous for your health.
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Getting Tough With ab Muscles
If your stomach muscles begin to bulge or quiver at any time
during these exercises- just stop for you are doing something that is beyond
them.
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