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Make Your Workouts More Functional
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.
Time
to get your abs ready for Summer
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.
Strengthening the
Pelvic Floor
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.
Kettlebell Exercises for Toned Abs
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.
Jazzercise:
Dance Yourself into Shape
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.
Targeting for a Shapelier Back
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.
Top 10 to Well-Defined Triceps
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.
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.
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.
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.
Resistance
Stretching: for enhanced strength
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.
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."
Understanding Role of Stabilizer Muscle
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.
BLASTING 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. Read on....
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.
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.
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.
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.
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.
At-home Gravity Workout: to build muscle & balance
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.
The Secret To Well Toned Abdominals Muscles
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.
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.
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.
Updated Physical Activity Guidelines Released
American College of Sports Medicine
and American Heart Association have provided physical activity
recommendations for adults and older adults
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.
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.
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.
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.
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.
Read more....
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.
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.
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.
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.
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.
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.
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.
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. Read
on....
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. Read on.....
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. Read on.....
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). Read on....
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.
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.
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.
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. Read more....
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.
Read on.....
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. Read on.....
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. Read on....
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. Read on....
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. Read on....
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. Read on....
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. Read on....
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