This is default featured slide 1 title
This is default featured slide 2 title
This is default featured slide 3 title
This is default featured slide 4 title
This is default featured slide 5 title
 

Monthly Archives: February 2017

Stomach Exercises

Regular Stomach Crunches

This is an exercise that many people frowned upon because it’s receiving a bad rap from manufacturing companies of various other products for losing belly fat; however, stomach crunches are very effective if done properly. To begin with, you should lie flat on your back on the floor with your legs positioned in a 90° angle. Then cuff your hands behind your head (some people prefer placing them over their ears or crossing them over their chest) and raise your shoulders from the floor with the intent of touching your knees with your chest.

This exercise is designed to target your upper abs; however, with your hands cuffed behind your head; instead of trying to touch your knees with your chest, try touching your left knee with your right elbow and your right knee with your left elbow. This way the oblique and “love handles” are targeted.

Reverse Stomach Crunches

Another exercise designed for removing belly fat fast and effectively is reverse stomach crunches. The dreaded lower abs is the central focus for performing this exercise. Begin by placing your back flat on the floor with your knees at a 90° angle and your hands cuffed behind your head. Now elevate your feet approximately six inches from the floor and bring your chest to your knees. The important thing it to perform stomach exercises such as regular or reverse stomach crunches correctly.

The Ab Circle Pro

And finally, if you’re looking to perform stomach exercises that will deliver the best results then investing $14.95 for the Ab Circle Pro would be your best option, especially if you want to remove belly fat fast and effectively. If you’re not into crunches, sit-ups and curl-ups then this is the best thing on the market for people who have been searching for idea way of losing weight in the midsection.

Back Pain Risk Factors

Poor posture: Today’s diverse clientele with varied needs offers a unique challenge to health and fitness professionals. The one-size-fits-all approach to exercise programs is commonly unproductive and potentially dangerous. Many injuries and chronic back pain is a result of cumulative affects overtime.

Faulty postures and poor body mechanics will cause lower back pain and be at least partially attributed to these same faults. Improper movements will cause micro trauma to the joints and soft tissues. You may experience pain initially maybe pain comes and goes and doesn’t get much attention but overtime the problem worsens and aching, pain, or stiffness begins more frequently.

Until you correct the problem not just the symptom your back will be prone to injury or re-injury. The problem (muscle imbalances) the symptoms (poor posture) the solution (Muscle Activation Techniques).

Not enough exercise: Inactivity can cause our muscles to shrink and lose strength. This is a natural process, but living an inactive lifestyle (no exercise) will accelerate the loss. Physical inactivity causes an average muscle loss of 5-7 pounds per decade. Strength training is a simple concept it involves briefly working your muscles, on a regular basis, a little more than they are accustomed to working.

This causes your muscles to become stronger and more toned. Also, your tendons, ligaments and bones will be strengthened. This strengthening will make your joints more stable and less prone to injury. Everyday tasks will become easier, such as picking up grocery bags or grandchildren, getting up from a low sofa or going up stairs.

A Call to Action

Muscle Activation Techniques (MAT) combined with the corrective exercise program is critical for combating muscle, joint and lower back pain, for increasing strength, mobility, stability and for staying active and self-sufficient. Research has consistently shown the fitness and health benefits of MAT Therapy and strength training for injury prevention and recovery.

You don’t have to live with lower back pain or any pain for that matter! You can control pain or even reverse it with MAT Techniques and strength training—it will have a great impact on the quality of your life.

All about Interval Training

Interval training is simply a matter of alternating high intensity exercise and low intensity exercise. It allows one to get the benefits of the high intensity work while giving the body some rest time. It allows one to extend a workout time period and build endurance gradually.

Running on a flat surface burns calories and gives your heart and lungs a great cardiovascular workout. Running up hill challenges your muscles, heart, and lungs, burning more calories and providing additional toning. But taking a 30 minute run up hill or on a steeply inclined treadmill would quickly exhaust most of us, or likely force us to stop early. However, running up hill then back down, or up hill then on flat ground would allow for high intensity work counter balanced by intervals of slower periods of active recovery. Interval training burns more calories and pumps more blood than continuous lower intensity exercise because it includes intervals of energy and oxygen-hungry work.

Because interval training burns a lot of calories and provides good muscle work, it may help you save time. A pound of feathers weighs the same as a pound of bricks. Likewise, running one mile burns the same number of calories as walking one mile. But walking one mile takes a lot more time. If your goal is calorie burning and toning, and you are short on time, then interval training does more, faster. Just remember that improving cardiovascular health requires aerobic exercise of 30 – 60 minutes, so don’t make all of your workouts quickies, save those for when you’re in a rush.
Interval training can also be helpful if your goal is to move yourself up to the next level of endurance and fitness. Maybe you have been trying to start a running program, but can’t seem to maintain such a demanding exercise. Interval training is, in fact, one of the most effective ways to train the body. Marathoners commonly use this method to train for an up-coming race. A good program is to run for 4 minutes then walk at a good clip for 1 minute, or do a 3/2 interval. Your body will work hard then rest (while remaining active), work hard then rest. Your heart, lungs and muscles will make the transition to running, running farther, or running faster in a safe and productive manner.

There are a lot of ways to add intervals to your workout. If you are already a runner add hills or speed segments. If aerobics classes are your genre, add explosive moves like jumps or sprints. Include segments of speed walking in your normal walking routine or take the incline of your treadmill up a little higher at timed intervals.

Exercise for Arthritis

Proper function of hip area is very important for pain free backs and knees; the stiffness caused by arthritis hinders this function and creates a situation, where you can end up having even more pain, than what would be caused by just inflammation or joint degeneration.

You want to ease in to squatting; if you don’t ease in to it you might end up aggravating your knees/hips and back even more.

Great way to ease in to squat is to pile up some books on to a low chair, and the start to practise sitting down to it.

The chair will help to emphasize the sitting back motion, which is important when you first start to learn this movement.

And as your flexibility and ability to squat deeper increases, you can remove books accordingly.

Use common sense; if it squatting aggravates you conditions don’t do it anymore.

Now, it’s possible that you are unable to squat because the nature of your arthritis just downright prevents that, if this is the case don’t force the squat, it’s not exercise for all.

Important tip – Trigger point massage

Before you start squatting, take couple of weeks to massage your back muscles, not forgetting glutes and hamstrings, daily with a tennis ball.

It would be also great to massage your psoas and abdominal muscles.