The Importance of Shoulder Stretching Exercises

Each part of our bodies need to be stretched as well as exercised.  One part of the body that is often forgotten about is the shoulders.  That is until we injure them.  We can prevent some injuries by stretching them after each work out.

When people perform a total body workout, they attempt to target all of the different areas of the body for a set amount of time so that they become strong, toned, and trim all over at roughly the same rate.  While many people never forget to perform their leg stretching exercise routine, most forget that the shoulders have muscles too and neglect to perform their shoulder stretching exercise.  The shoulders contain joints, muscles, and tendons that will need to be stretched just like any other area of the body and neglecting to perform a shoulder stretching exercise when doing a workout could result in numerous problems for the shoulders.

A shoulder stretching exercise is designed to work the entire shoulder area, increasing the strength of the shoulder and reducing the risk of injury from straining or tearing a ligament in the shoulder.  Some people that do strenuous sports or jobs on a regular basis will have to undergo a surgical procedure to restore the strength or mobility of their shoulders after years of doing the same motions.  Many of these people could have prevented their injuries by performing a shoulder stretching exercise each day before going to work or participating in the sport.


There are many different ways for a person to perform a shoulder stretching exercise properly to work their shoulder area.  Many people choose to use the shoulder stretching exercise machines (fixed weight or cable) and resistance bands available at their local gym or exercise facility to be sure that they are performing the exercise properly.  These machines come with detailed instructions on how to be used correctly to get the best workout possible and the employees at the gym will be more than happy to show the person how to use resistance bands to get an effective workout.

Another way that people find information on proper shoulder stretching exercises is to take the advice of a personal training professional, either in the gym or in the comfort of their own home.  These exercises can generally be performed with or without using weights for extra resistance and many of the exercises focus on more than just the motion of the shoulder, often incorporating back, abdomen, and bicep movements at the same time.  Depending on the type of program that is chosen, the shoulder stretching exercise portion could be just a few minutes of the program or the main focus of the program with several different shoulder stretching exercise techniques featured in the program.

Yoga or Intensive Stretching Are Effective Treatments for Chronic Lower Back Pain

Practicing yoga or intensive stretching may improve chronic lower back pain and reduce the need for pain medications.

A new study shows 12 weeks of weekly yoga classes improved back function and reduced symptoms in people with chronic lower back pain.

The pain reduction continued six months after the classes began and participants were able to use less medication to manage their lower back pain.

Researchers say it's the largest study to date on yoga for back pain.

The study is published in the Archives of Internal Medicine.

Compared to people who were given a self-care book to manage their chronic lower back pain, the study showed those who took yoga classes experienced bigger benefits.

But the improvement in lower back pain among those who practiced yoga was no better than that found among a comparison group who took intensive stretching classes.

"Our results suggest that both yoga and stretching can be good, safe options for people who are willing to try physical activity to relieve their moderate low back pain," researcher Karen J. Sherman, PhD, MPH, a senior investigator at Group Health Research Institute in Seattle, says in a news release.

"We expected back pain to ease more with yoga than with stretching, so our findings surprised us," Sherman says. "The most straightforward interpretation of our findings would be that yoga's benefits on back function and symptoms were largely physical, due to the stretching and strengthening of muscles."

Comparing Treatment for Lower Back Pain

Researchers say there are many treatment options available for chronic lower back pain, but few are highly effective. "Self-management strategies, like exercise, are particularly appealing because they are relatively safe, inexpensive, and accessible and may have beneficial effects on health beyond those for back pain," the researchers write.

In the study, researchers compared the effects of yoga, conventional stretching, or a self-care book in treating 228 people with moderate chronic lower back pain.

The participants were divided into three groups; one group took 12 75-minute weekly classes of yoga; the second group took conventional intensive stretching exercise classes; the third group received the self-care book The Back Pain Helpbook.

Researchers say the yoga and stretching classes emphasized the torso and legs. The type of yoga used in the study was called viniyoga, which adapts the principles of yoga for each individual and physical condition with modifications for people with physical limitations.

The stretching classes consisted of 15 different stretching exercises. Each stretch was held for a minute and repeated once, for a total of 52 minutes of stretching.

Comparing Treatment for Lower Back Pain continued...

Researchers measured back-related function and chronic back pain symptoms at the start of the study and 6, 12, and 26 weeks after the study began.

At 12 weeks, the results showed that back-related function was better and chronic back pain symptoms reduced in people who took yoga or stretching classes compared with those who got the self-care book. These effects lasted at least six months.

Yoga vs. Stretching

"We found yoga classes more effective than a self-care book -- but no more effective than stretching classes," Sherman says. "In retrospect, we realized that these stretching classes were a bit more like yoga than a more typical exercise program would be."

In an editorial that accompanies the study, Timothy S. Carey, MD, MPH, of the Cecil G. Sheps Center for Health Services Research at the University of North Carolina, Chapel Hill, says this research provides strong evidence for stretching therapies in treating back pain.  

"Exercise is good for chronic low back pain, and more high-quality studies are needed to guide patients and health care providers in determining which types of physical treatments are most appropriate," Carey writes.

Arm Exercises

Exercising the arm does not mean simply exercising the triceps and the biceps but also includes exercising the shoulders and the forearms as this gives a balanced overall muscle tone. While exercising the arms, make sure that all the muscles are exercised equally as there are exercises that concentrate on a particular muscle group alone.

Exercising the arm can be done in sets, exercising the upper arms and exercising the forearms. The upper arms include the biceps and the triceps and are exercised more vigorously than the forearm, as the forearm is usually worked out on its own. Try out these simple arm exercises.


Sample Arm Exercises  

-Pull-ups

-Push-ups: Concentrates on building strength for the entire upper body. Keep your arms straight and elbows a little bent, allow your knees and hands to touch the ground. Lower your body to the ground level until you remain four to five inches above the ground. Then pull yourself up. Repeat ten times.

-Dumbbells curl: Stand with the dumbbells in your hand, hold your arms straight down and let the palms face you. Hold your elbow in a locked position and curl the dumbbell towards your shoulder, now lower the dumbbell and repeat.

-Triceps crusher: Lie flat on the floor and hold a light weight dumbbell, stretch your hands at shoulder width and spread out the palms. Bend your elbows to a right angle and lower the weight towards your head. Compress your triceps and repeat, for changing hands hold the palms facing each other.

-Triceps dip: Sit on an exercise ball or bench; hold your hands close to your hip. Move your hips towards the front and bend your elbows to less than ninety degrees. Pull yourself up without locking the elbows. Repeat ten times.

-Lateral shoulders raise: Sit straight on a chair, hold a dumbbell in each hand and leave your hands down by your sides. Lift your arms upwards and stretch it outwards to the side, lift your arms up to your shoulders. Get back to normal position, relax and repeat.

-Triceps extension: Spread your feet apart and hold weights in each hand; raise your arms above your head. Lower your arms behind your head, as much as you can, get back to normal position, relax and repeat.

-Hammer curl: Hold dumbbell in each of your hands, let the weights face outwards; allow your arms to form a right angle. Hold your elbows close to your body and slowly curl the weight up to your shoulder. Lower the weights and repeat.

Physical Fitness, the KEY to staying healthy!

Making a commitment to an ongoing fitness program is one of the best things you can do for your body, both inside and out. According to the Mayo Clinic, regular aerobic exercise can lower your risk of of a number of medical conditions including heart disease. Regular physical activity can improve your odds of living a longer, healthier life.

A person who doesn't exercise regularly is more likely to suffer from cardiovascular disease. The American Heart Association says very few Americans are getting enough exercise to reap any health benefits. The American Cancer Society says being overweight or obese is associated with developing certain cancers including breast, kidney and colon cancers. A moderate amount of exercise may also lower the risk of diabetes in people who have a family history of the condition or are otherwise prone to the disease.


Benefits

Physical fitness that is achieved and maintained through regular exercise strengthens the heart, and helps lower blood pressure and LDL "bad" cholesterol while raising HDL "good" cholesterol. These benefits help lower your risk of heart attack and stroke.

Aerobic Exercise

You don't have to become a marathon runner or heavyweight body builder to obtain physical fitness. Walking at a moderate pace for 30 minutes most days of the week can improve your fitness level. Other popular aerobic activities include jogging, swimming and bicycling.

Strength Training & Stretching

A well-rounded fitness program should also include strength training and stretching. Lifting weights a few times per week can help you tone your muscles, reduce body fat and more efficiently burn calories. Stretching your body can improve your posture, flexibility and circulation. It can also be a great stress reducer.

Outlook

Regular physical activity can help you lose weight while gaining muscle strength and flexibility. In addition to the many health benefits that are associated with physical fitness, being in shape can also lift your mood, alleviate stress and anxiety and improve the overall quality of your life.

Posture-Alignment-Exercise

Posture correction can go a long way in improving muscle tone. Remove misconceptions regarding correct posture and learn simple posture exercises to keep sore backs and necks at bay!


What is correct posture?

Proper posture keeps all parts balanced and supported. Ideally 'correct posture' means sitting with back straight, chest up and out and belly tucked in. It would be a good idea to align one's ears, shoulders and hips by standing in front of a mirror. The ears should rest loosely above the shoulders and above the hips. The spine should be construed as a slight 'S'. If any pain is experienced then it is an unnatural position and incorrect posture.

Good posture and back support help reduce back and neck pain. Simple strenuous exercises that can strengthen the muscles across the upper back and shoulders should help. Similarly stretches relieve sore back and neck. Alternatively, one can opt for ballet or yoga classes for excellent posture. Such activities stretch the body and muscle from the lethargy of sleep and raise one's energy level.


Posture exercises

A regular exercise regimen should strengthen the muscles across the upper back and shoulders. Given below are certain exercises aimed to check your posture:

Cervical retraction: This exercise is for correcting cervical posture. Take a chair and sit straight quite comfortably. The feet should rest on the floor. Pull up the chin straight in without nodding the head up or down. Repeat a few times.

Breastbone Lift: This exercise is performed to strengthen the lower trapezius muscles. Simply sit at ease and life the breast bone few inches higher. Gently compress the shoulder blades down and together.

Shoulder Blade squeeze: Sit on a chair with hands resting on the thighs. Feel at ease, and slowly move the shoulders backwards and squeeze the shoulder blades together.

Abdominal tuck-in: Abdominal pull is a simple exercise that helps to tuck in the bulging belly. Pull the tummy in while inhaling and then exhale gradually at ease. Repeat it as many times as possible on a count of five.


Simple alignment exercises

Align ears over shoulders and raise both arms straight up alongside the ears. Bend forearms toward shoulders so as to touch the shoulder blades. Repeat ten times with both arms and then alternate ten times for each arm singularly.

Align ears with shoulders and raise both arms out to sides at shoulder height. Hold for a slow count of ten. Then slowly lower the arms to sides. Again raise arms back to shoulder height counting ten. This can be repeated about ten times constantly checking the alignment.

Keep both hands on the shoulders and raise both elbows , hold for 2 counts and then lower them back to waist. Do as many times as possible.


Exercises for improving posture

Thread a ruler behind shoulders through the arm holes of a sleeveless top. This is to keep the shoulders well back. Keep this ruler in place for about 15 -20 minutes daily.

Stand with feet slightly apart. Hold arms straight on to the side at right angles to body. Swing both arms backwards following a circle and then bring them back to position. Repeat as many as 30 times.


Stretches for sore back or neck

Tilt head in all four directions over the shoulders, forward, back, left or right. Gently massage neck. Avoid rolling in a circle as this may cause further strain.

Curl back upwards like a cat and then the opposite on hands and knees.

Superman stretch: This stretch should be felt in the front and back of the shoulders, across the back of the neck, and back, hamstring and calves. The aim of this stretch is to finish at 90 degrees angle; lean forward onto a stretch band or any other object. Keep feet shoulder width apart and lean forward with arms extended and resting on a steady object or the stretch band. Push backside out, keep shoulders high. Gently straighten the legs and control the stretch.

The superman reverse stretch is to step forward pull arms upward behind the back. This stretch is meant for anyone who has rounded shoulders from desk work. This is a great stretch for chest muscles. Should be done with a stretch band. Hang the stretch band over a steady object and grab hold of it, making sure that underarm grip on the stretch bank and palms toward ceiling. Keep arms straight and body vertical. Step forward pulling arms behind. Abs should be held tight and chest out and head up to control the stretch.

Hamstrings stretch improves flexibility for the back. A stretch band can help perform this stretch effectively. Attach band halfway along foot and lift one leg straight in the air. Keep knee straight and pull toes toward head. Stretch a little further and relax into the stretch. Pull back the toes to increase the stretch into the calf muscles.


Correct postures

Sitting : The back should be aligned with the back of the chair. No slouching or leaning forward even when tired from sitting in the office chair for long periods. The shoulders should be kept straight. One can flex arms at a 75 - 90 degree angle at the elbows and adjust the chair suitably. The neck, back and heels should remain aligned. Feet should rest flat on the floor. Use a foot rest if needed.

Unbalanced postures such as crossing the legs unevenly while sitting or leaning too much onto one side should be avoided. Using proper corrective eyewear and positioning of computer screens at comfortable positions to avoid leaning or straining the neck or using posture friendly props should help.

Standing: Distribute the body weight evenly to the front, back and sides of the feet while standing. It is better that weight mostly falls on the balls of the feet and not on the heels. Knees should not be locked. Feet should remain slightly apart, about shoulder width. Arms can hang naturally down the sides of the body. The head level has to be kept with chin tucked in. The head should rest on top of the neck and spine and not pushed out forward. While standing against a wall, the shoulders and bottom can touch the wall. The back of the head can also touch the wall; otherwise the head is carried too far forward.

Walking: While walking it is essential to keep head up and eye looking straight ahead. Shoulders should be properly aligned with the rest of the body without pushing head forward.

Sleeping: A firm mattress is good for proper back support although much depends on individual preferences. Sleep on the side or back and not on the stomach. Head and shoulders should be properly aligned using a pillow. Some use a rolled up towel to be placed under the neck or under the knees to enable better support for the spine. Similarly those sleeping on the side can use a flat pillow to be placed between the legs to keep the spine aligned and straight.

Driving: Proper back support is essential while driving. Firmly seat the back on the seat. Avoid leaning forward and maintain the seat at proper distance from the pedals and steering wheel. The head of the driver has to be held upright and a headrest should support the middle portion of the head. Ideally the distance between the head to headrest should be not more than four inches.

Carrying objects: Never bend at the waist, only at the knees. Similarly never lift with the lower back and only with large leg and stomach muscles. Some prefer to use support belt to help maintaining a good posture while lifting objects. It is recommended to keep larger objects closer to the chest. It is advised to switch arms when things are carried with one arm. Backpacks should always be as light as possible. Avoid leaning forward while carrying a backpack if it weighs much. Instead consider using a rolling backpack with wheels.


Head posture problems

People who work with computers for long hours seem to develop forward head posture where the head juts forward and does not sit over the shoulders. Many attempt to correct their neck posture by using specialized pillows and supports to hold their head back or focus on neck related a posture exercise which is not adequate to solve their problems. Pelvis and lower back areas have to be corrected for posture to make a lasting change to their problems.


Shoulder pain and posture

Shoulders can hurt so much that some feel that they seem to roll forward. The trauma of gravity pulling shoulders down can result in severe shoulder pain. The best solution to this problem is to find exercises that counteract the move of shoulders rounding forward. Improved shoulder posture enables one to breathe a lot more easily as the shoulder does not push down the ribcage now. This helps the person relax, decrease stress and stay healthier.


Improving posture

Over time, poor posture tends to become second nature. Poor posture can result from every day activities such as sitting for long durations in office chairs, looking at the computer or standing or driving for long periods of time or even sleeping. This results in aggravating back pain, shoulder pain and damage to spinal structures.

Common instances of poor posture include slouching with shoulders hunched forward, swaying back with too much of inward curve in the lower back, cradling the phone receiver between the neck and shoulder, carrying something heavy and leaning on one side of the body, holding the head too high or too low, and sleeping with improper mattress or pillow in a compromising posture.


Posture ergonomics and exercise

Beware of warning signs and signals of back pain. This may have been actually caused by poor ergonomics and posture. Sudden back pain is realized with a new job when seated in a new office chair or even in a new car with insufficient seat adjustments.

A relaxed posture with frequent change in positions can be of great help in curbing poor posture. Break from sitting in an office chair every half hour for two minutes, stretch, stand or walk before getting back to the seat.

Exercises help prevent injury and promote good posture. Swim, walk or cycle to stay aerobically conditioned. There are specific exercises that can help muscles to stay atleast 30% stronger.

Supportive footwear is essential when standing. High heeled shoes can affect the body's center of gravity and change alignment of the entire body. This can badly affect back support and posture. While standing for long periods of time, a rubber mat can be placed on the floor to improve comfort.

Even while in motion such as walking, lifting or even holding a telephone, ergonomics and posture require attention. Back injuries result from bad posture and awkward movements.

The spine and structures of the body are designed for movement. Any limitation in motion for long periods of time can only create more pain. Right posture is the foundation upon which a balanced workout, deep breathing, effective digestion and efficient and healthy functioning of the body organs are built.

What is being "Physically Fit?"

Being fit is not defined only by what kind of activity you do, how long you do it, or at what level of intensity. Overall fitness is made up of five main components:

Cardiorespiratory endurance
Muscular strength
Muscular endurance
Body composition
Flexibility

In order to assess your level of fitness, look at all five components together.

What is "cardiorespiratory endurance (cardiorespiratory fitness)?"

Cardiorespiratory endurance is the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity. To improve your cardiorespiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or bicycling. The activity you choose does not have to be strenuous to improve your cardiorespiratory endurance. Start slowly with an activity you enjoy, and gradually work up to a more intense pace.

What is "muscular strength?"

Muscular strength is the ability of the muscle to exert force during an activity. The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights or rapidly taking the stairs.

What is "muscular endurance?"

Muscular endurance is the ability of the muscle to continue to perform without fatigue. To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, bicycling, or dancing.

What is "body composition?"

Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of the body. A person's total body weight (what you see on the bathroom scale) may not change over time. But the bathroom scale does not assess how much of that body weight is fat and how much is lean mass (muscle, bone, tendons, and ligaments). Body composition is important to consider for health and managing your weight!

What is "flexibility?"

Flexibility is the range of motion around a joint. Good flexibility in the joints can help prevent injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles such as swimming or a basic stretching program.

Weight Loss and Women

Misconception of weight loss

A woman need not necessarily be beautiful or successful only when she is thin. Another popular misconception is that miracle exercise devices or supplements can build body muscles or burn fat. There are NO miracle exercise devices or supplements that can build body muscles or burn fat. Proper diet and exercise is the only road to lose fat or gain muscle to maintain fitness weight and lose inches. The key to transform a skinny or overweight woman or average body is only through proper food and exercise techniques.

Woman’s body composition

First and foremost, it is important to understand the composition of a woman’s body. The body of a woman is composed of fat, muscle, bone and water. Each component plays a critical role in the health of her body. The fat mass is the total amount of fat in the body. The ideal amount of fat for minimal disease risk is 23% to 31% of total body weight in women. Now the fat mass in the woman’s body consists of two types of fat:

-Subcutaneous fat which is located directly beneath the skin.
-Visceral fat which is located deeper within the body.

The fat free mass or lean body mass is the total amount of nonfat parts of the body. It approximately consists of 73% water, 20% protein, 6% minerals and 1% ash.

Waist hip ratio

A common way of analyzing the body weight of woman is to use the ‘waist to hip ratio’. WHR is calculated as follows:

-Waist circumference divided by hip circumference.

The most desirable WHR is below 0.80 for women. A waist hip ratio higher than 1.0 is considered ‘at risk’ or in the danger zone for undesirable consequences such as heart disease and any other ailments connected with over weight.

Abdominal fat in woman is measured by waist circumference. The presence of excess body fat in the abdomen when out of proportion to the total body fat is considered an independent predictor of risk factor and ailments associated with obesity. Woman who have a waist circumference greater than 35 inches are at risk. Central obesity measured by waist circumference which should be less than 35 inches for women, or waist hip ration which should be less than 0.80 is a strong predictor of cardiovascular disease. Women with a 38 inch or larger waist have a three fold higher risk of cardiovascular disease mortality than women with a less than 28 inch waistline.

*It is observed that overweight and obese women have a two to three fold higher risk of cardio vascular diseases than women of normal weight.

*Overweight and obesity can increase the likelihood of diseases like hypertension and diabetes.

*The relationship between obesity and diabetes is stronger in women than in men.

*Losing weight can improve many obesity related cardio vascular risk factors including diabetes and hypertension.

*A combination lifestyle therapy including diet, exercise and behavioral therapy is the first line treatment for overweight and obesity.

*Exercise is found to reduce abdominal obesity in women whether or not it is accompanied by weight loss. Weight loss for fitness

Weight loss programs should encourage healthy behaviors that help to lose and maintain weight over a period of time. Slow and steady weight loss of about ¾ to 2 pounds a week and not more than 3 pounds a week is advised. This is based on a reduction of 500 to 1000 calories per day. Planning has to be done to keep the weight off after it has been lost. It is essential to consider the advice of a doctor before embarking into any weight loss programs. A healthy eating habit is one that reduces calories of intake but does not rule out any specific food group.

Fitness weight loss

*Substitute tea, coffee, juices and other beverages with water. Water has zero calories and will help the body to flush out the excess fat and help woman lose weight.

*Instead of making radical changes in the diet, eating the same food half as much will help one to enjoy the usual diet and at the same time reduce the amount of calorie intake. Fasting is no way to lose weight.

*When one undergoes fasting, the body tends to overreact to the food deprivation. This changes the body chemistry and the body holds on to fat for protection. The truth behind is that one must EAT TO STAY FIT.

*Long brisk walks can help one to tone up the body. For women especially body parts such as hips and thighs tend to tone up by brisk walking.

Calisthenics and working with your own body weight!

Calisthenics involves numerous simple movements that are generally performed without weights or other equipments. Body weight is used for resistance. Calisthenics involve anaerobic exercise generally done without weights. The origin of calisthenics is linked to gymnastics. Disciples of Friedrich Ludwig Jahn share the credit of bringing in their own version of gymnastics to the United States. Initially, both men and women participated equally in this workout. Later on it became a favorite with women.

Every human body has its own innate activity pattern. Added physical activity in the daily routine helps in conditioning the body in a natural way. Calisthenics help in regaining the natural conditioning of the entire body. Methodical, regular exercises like push-ups and sit-ups are intrinsic to any calisthenics workout. They help in toning and strengthening the muscles and also help in improving the overall fitness of the body.

Calisthenics exercises are also popularly known as body strengthening exercises. These exercises help in improving the fitness level of a person by strengthening numerous muscles throughout the body including the cardiac and skeletal muscles. An increase in the heart beat rate helps in improving the health of the heart and lowers the risk of cardiovascular diseases.

Calisthenics exercise

Calisthenics exercises provide a balanced and exceptionally efficient exercise program. These exercises promote vigor, resistance, flexibility, agility, and coordination. Calisthenics exercises can be termed as tough, efficient and effective on the body. They focus on particular areas of the body. E.g. Sit-ups strengthens the abdominal muscles and push-ups focus on the pectoral muscles. Just a few exercises work the entire muscle group of the body.

Calisthenics exercise routine should be followed carefully. A 3-minute break is a must between each of the calisthenics exercises. While beginning the program, repeat each exercise five times and increase the number of repetitions as you get used to the exercise pattern and schedule. Begin with the core exercises always. Even as you add new and advanced exercises to your schedule, you have to start with core exercises and later on proceed to the advanced ones. This will help exercise your body in a total and balanced manner.

A simple yet effective calisthenics progam is listed below:

Squats: Stand with feet spread apart, squat as much as possible while keeping your arms parallel to the floor. Get back to the standing posture and repeat. Other types of squats include squatting by lifting one leg off the floor in front of you and positioning both the arms in front of you for balance (mainly for lower body).

Sit-ups/crunches: Lie down on your back, position your knees at right angle. Place your hands below your head and support your head while you lift up slowly using your abdomen muscles (mainly for abdomen).

Arm rotation: Stand straight and stretch out your arms horizontally. Move your hands in a circular motion both in forward and reverse directions.

Knee rotation: Place your feet together, keep your hands on your knees. Gradually rotate your knees clockwise and then in reverse direction for one minute each.

Hip rotation: Stand straight and keep your hands on your hips, gradually rotate your hips in the clockwise direction and reverse direction for one minute each.

Flutter kicks: Lie down on your back and place your hands below your buttocks. Raise one leg at a time for a minimum of 6 inches from the ground. Follow leg motion similar to motion of kicking legs while swimming.

Jumping jack: Start in a standing position with both legs close to each other; hop up while spreading your feet apart as you hop. Keep clapping your hands over your head and then get back to the initial standing position.

Calisthenics workout

Calisthenics workouts increase the metabolic rate of the body hence these exercises should continue with a smooth flow from one exercise to another. The calisthenics workout should not be stopped all of a sudden in between exercises. Initially each exercise can be repeated for five times and as you get used to the workout each exercise can be repeated 25 to 30 times. It is recommended that you begin calisthenics workout after a few warm up exercises. This exercise workout can be made more interesting by playing music and following the rhythm.

Calisthenics exercise routine

-Start slowly, exercise according to your stamina levels. Slowly and steadily increase the exercise repetitions and period. Calisthenics require high energy levels.

-Exercise according to the energy levels of your body for the day. You need do all the exercises everyday. You can skip a day of exercising when you feel low and enbark again when you feel better.

-Calisthenics must be practiced in a safe, clean place. The flooring where you practice should be of even level. Good ventilation, lighting and serene atmosphere are equally important.

-Wear comfortable clothing that is stretchable. A padded floor mat will be immensely helpful for floor exercises.

*Begin with the core exercises and get on to the advanced ones later. Have a guide or friend to help and assist you during the workout. Breathe well and drink water as you feel thirsty. Stop exercising if you experience pain, discomfort, dizziness or shortness of breath.

Advantages of calisthenics workout

-Calisthenics exercises can be done anywhere.
-They turn out to be effective workouts for all age groups.
-There is no need of any expensive gym or equipment for working out these exercises.
-Overall strength and energy improves thus promoting overall health.
-Helps in treating depression in people as it improves mental health.

Disadvantages of calisthenics workout

-The number of exercises is limited.
-Resistance cannot be varied as body itself is the resistance.

Get rid of Double Chin!

The most natural way of getting rid of double chin is to exercise. Following few easy double chin exercises and maintaining a balanced diet can help reduce double chin. Besides reducing the double chin, these exercises can also make the neck look more beautiful.

Double chin

Platysma, a muscle that is responsible for the downward movement of the jaw and corners of the mouth is the muscle that you have to concentrate on while exercising for eliminating double chin. Exercising the chin will help strengthen the muscles thus reducing the fat in the chin, it also gives the chin skin the desired lift. Double chin is caused mainly because of:

High caloric intake
Weight gain
Excessive body fat
Genetic factors
Sagging facial muscles

Simple exercises for double chin

-Slap the chin, slap right under your chin using the back of your hand. Start slowly and gently and gradually increase the speed. Do it for two to three minutes every time and repeat thrice a day.

-While going to bed in the night, lie on your side, now slowly place your head on the pillow by tilting your head backward, tilt it until you feel the stretch.

-Lie down on the floor flat and lift your head slowly. Hold it in this position and move your head to the sides without putting your head down. The action should appear as though you are saying no, repeat ten times. Go back to the lying position lift your head to the chest and move it backwards, ensure your head does not rest on the floor. This action should resemble as though you are saying yes. Repeat for ten times.

-Press your palm against your forehead for ten seconds; resist this with your head and neck. Your neck and chin should tighten, repeat by placing your hand on the back of your head and then on the side of your head.

Regular exercises for double chin

*There is no particular timing for exercising your double chin, but try adding these exercises in with your fitness schedule.

-Stand in a comfortable position, keep your head straight. Put your tongue out as much as you can, count ten, relax. Repeat as many times as you can.

-Stand in a comfortable position, tilt you head backward as much as you can. Keep your mouth closed while you do this, count ten, relax, and then bring back your head to original position. Repeat as many times as you can.

-Stand in a comfortable position; push your lower lip upwards as much as possible over your upper lip. Remain in this position until you count ten, repeat exercise ten times.

-Sit straight; tilt your head backward as much as you can. Open and close your mouth. You should feel your muscle stretch, repeat as much as you can.

-Stand comfortably and try to touch your nose with your lower lip.

-Lie down flat; keep your hands and legs on the floor next to your thigh. Now press your chin against your chest, remain in this position for about 2 seconds. Slowly tilt your head back to the normal resting position, relax and repeat 25 times.

-Lie down flat on the floor; keep your hands and legs on the floor next to your thighs. Lift your head up so that your chin is high up, it should be the highest point of the head. Remain in the same position for two minutes. Relax and repeat 30 times.

-Open your mouth wide; thrust your lower jaw frontward and then upward so that the bottom teeth comes over the top of your upper lip. Repeat it for 3-4 times a day and repeat it 15 times each time. Remember not to overdo and strain your jaw.

-Open your mouth wide and pull your lower lip over your lower row of teeth. Move the jaw up and down as though you are trying to scoop something. Repeat 10 times and do it 3-4 times a day. This exercise will strengthen the platysma, the muscle responsible for your chin’s shape.

-Place an inflatable ball under your chin and hold it there, now slowly drop the ball down and hold the chin in the same position until you count ten. Relax and repeat.

Tips for double chin reduction

-Posture plays an important role in maintaining the shape of every part of your body. Maintain an upright posture by keeping your head up; do not strain to do the same. This will strengthen the throat muscles thus reducing double chin. Ergonomic chairs are available for such purposes.

-Eat a balanced diet that is healthy.

-Chew sugar free gums, this will keep your jaw and face muscles working thus preventing excessive fat build-up.

-Do not sit for long hours in front of the computer, get up, take a walk and roll your neck whenever you can. This will help stretching your facial muscles.

-While exercising, breathing should be correct, the pace of your breath should match the exercise. Breathe in (inhale) while you lift your head and breathe out (exhale) while you rest your head. 

Anti Aging Exercise

Joints must be trained for flexibility and stretching. To rejuvenate the aged cells and reverse the aging process, the body produces growth hormone (HGH). HGH can be called a fitness hormone for middle aged persons and seniors. External stimuli like anti aging exercises stimulate the body into producing this hormone. Check out more on various anti aging exercises and how they can help you look younger and fitter.

Starting anti aging exercise

While choosing the kind of exercise, we should remember that we have to deal with a number of issues that concern with aging. Improving flexibility and cardiovascular system and general strengthening are the three most important factors that must be borne in mind while choosing exercises. Take the advice of a health care provider before embarking on any fitness regimen. Start with simple stretching exercises. This stretching prepares your body for more strenuous exercises like aerobics or working out with weights. Even for the simplest cardiovascular exercises, one has to start with stretches and then take to walking and go on to more strenuous exercises. At the same time these exercises will certainly help to build strength. It will take some time for you to see the results.

Anaerobic Exercises

Researchers have found that exercise-induced HGH is released by the body during anaerobic exercises. Whereas endurance training is stressed in aerobic exercises, short but high-intensity sprint training is given prominence in anaerobic exercises. The HGH released by the body helps to reduce fat and muscle toning takes place easily. It also tightens up the skin, reducing wrinkles. Adults find HGH an energy booster.

A research study carried out by the American Heart Association revealed that anaerobic exercises help in lowering the risk of heart diseases considerably. The more intense your exercise regime, the less is the risk for you becoming a heart patient. Anaerobic exercises keep the heart and blood vessels healthy and hence blood flow to the brain is enhanced and the risk of stroke is reduced. According to a recent research, to keep their brains alert, seniors need to involve themselves in medium or low intensity activities. According to new studies, sprinting increases HGH level by almost 530%.

Anti aging exercise for the face

Facial exercises lend your skin a smooth youthful look. The supportive facial muscles should be well toned in order to lend an ageless look. Like any other exercise, facial exercise should be done regularly to achieve good results. The appearance of the eyes will reveal the fact that you are old or tired. Eyes, called windows of our soul, should be free of character lines, crow’s feet or laughter lines and there must be firm, unlined and smooth skin around the eyes. If you notice bags under the eyes that create an aged, unhealthy look you need to take some extra care to remove that bagginess and droopy eyelids by doing facial exercises.

Spend ten valuable minutes a day to tighten the skin around the eyes. You can notice a change in the bagginess around the eyes if you spend those invaluable ten minutes in exercising, so that the delicate and thin skin on your eyes gets the most attention. The skin cells that were lazy and dormant get a boost by these facial exercises and they are stimulated to produce lubricants and natural oils.

Anti aging eye exercises

-Press two fingers on each side of your head, near the temples and repeat the action of opening and closing the eyes for five or six times rapidly. This will help tone the muscles of the eyes.

-Sit in a relaxed posture with both the eyes closed. By repeatedly looking up and down for around 10 times with the eyes still closed, you can do this facial exercise.

-Sit in a similar posture as the above. Lift your eyebrows with the eyes still closed, and stretch your eyelids down and remain in the same position for five counts. Relax for a while and you can repeat it for five times.

-Sit in a relaxed posture with eyes open. Closing your eyelids about half way, lift the eyebrows. You can now open the eyelids such that the white portion of your eye is seen over the iris.

-Look straight in an upright sitting posture. With the eyes wide open look up and down for ten times. Then look left and right without moving the head or the body. You can repeat it ten times.

Anti aging exercise for forehead

-Frowning is also a kind of exercise for the forehead. Bring your eyebrows close to each other and frown. Lift your eyebrows, opening your eyes as wide as possible. Repeat this exercise five times.

-Lie on the bed and look up the ceiling with the head hanging over the edge of the cot. You can raise your eyebrows with the eyes wide open. Repeat these ten times, relaxing for a while in between.

Anti aging exercises help in keeping fit, physically and mentally. Emotionally, feeling good about yourself is an important factor as you get older

Thighs, and how to firm them up!

Some simple thigh exercises have been outlined below. A combination of selective eating and specific exercises for the thigh will give you thighs that you can be proud of!

Thigh Exercise Guide

The thigh muscles are divided into four main groups - the quadriceps, biceps femoris, leg adductors and leg abductors. Any thigh exercise must work on these principal thigh muscles to see a noticeable change. Aerobic exercise in the form of walking or swimming works best on the thigh muscles. Brisk walking for about 20 - 50 minutes on a regular basis can go a long way in shaping your thighs. Swimming tones the thigh and abdominal areas thoroughly. Cardiovascular exercise is yet another way to reduce those thunder thighs. Stationary bikes or treadmills can provide significant workout, provided you keep the resistance to a minimum. Too much of resistance can lead to muscle growth on the thighs. Weights can be carefully supplemented in your exercise routine to target the problem thigh area. Light weights and high repetitions can tone up the thigh muscles.

The key to losing fat on the thighs as well lose overall weight is to burn more calories than you have taken. Cycling and jumping rope are also excellent thigh exercises. You can use gym equipment that is specifically tailored for thigh muscle toning. Leg curls and leg presses done regularly can give you well toned thighs. Anaerobic exercises such as squats and lunges will also give your legs a good workout. When you position your feet wider during the squats, your inner thigh muscles are better worked out. It is essential to keep your stomach firm while performing thigh exercises. But beware of knee injuries that can result from improper equipment or incorrect posture. Consult a doctor before embarking on a thigh exercise routine.

The Best Thigh Exercises

The Flamingo Balance

·Holding a dumbbell in your right hand, stand with your left hand on your hip.
·Lean forward slightly, lifting your left foot behind you to about hip height. At the same, bring your right arm forward.
·Turn your palm to face the ceiling and do a biceps curl.
·Touch your toes back down briefly, then repeat for 12 reps. Be sure to keep your left leg straight while bending your right knee.
·Switch sides: Stand with your left foot forward. Hold the dumbbell in your left hand, and hinge forward, raising your right leg up behind you to hip height.
·Simultaneously, raise your left arm forward, turn your palm to the ceiling, and do a biceps curl.
·Touch your toes back down briefly, and repeat for 12 reps.

Squat with Ball

·Place an exercise ball between the wall and the curve of your lower back.
·Stand with your feet shoulder-width apart.
·Bend your knees and lower 5 to 10 inches, keeping your shoulders level and your hips square. Hold this position for 3 seconds and then stand back up.
·Start with 5 reps and work up to 12. Rest for 30 seconds and do another set.
Plyometric Squat
·Stand with your feet shoulder-width apart.
·Squat down, bending your knees to 90 degrees.
·Now jump up and land softly again in the squat position. Use the strength in your legs and butt to jump up explosively.
·Remember to land as softly as you can with your knees bent; keep your weight back, over your heels.
·Do 3 sets of 8 reps.

The Single-Leg Circle

·Lie back on the mat with your arms by your sides and your palms facing down.
·Begin by pointing with your left foot, as if reaching out with your toes toward the ceiling, and rotate your leg slightly outward.
·Inhale, and trace a circle on the ceiling with your left leg, moving your whole leg, but keeping your hips still. Don't lift your left hip off the floor.
·Trace the circle on the ceiling 5 times in a clockwise direction. Repeat in a counter-clockwise direction.
·Switch legs and repeat 5 times.

Lunges with Dumbbells

·Stand with your feet hip-width apart, holding a 5- or 8-pound dumbbell in each hand.
·Lunge forward with your left leg, then straighten your leg. When you lunge, your right knee should come to about an inch above the ground without touching it.
·Keep your torso perpendicular to the floor, with your weight evenly distributed between your legs. Align your front knee over your front ankle, keeping the weight in your heels instead of on your toes.
·Continue these lunges for 30 seconds before switching sides and doing another 30 seconds on the other leg.

Phase 2 of lunges with dumbbells:

·Hold the dumbbells at shoulder height, palms facing front.
·Lunge forward with one leg, then bring your feet back together and lunge forward with the other leg. You should continue lunging on alternate legs for 60 seconds.
·Add a biceps curl in the final progression of this move: After each lunge forward, push through the heel of your forward foot while lifting your back knee in front of you to hip level.
·Do a biceps curl, then step back into a lunge. Repeat the lunge, plus curl, on one leg for 30 seconds, and then switch legs for another 30 seconds.

Toe Squat with Overhead Reach

·Come into a chair pose, abs engaged, inner knees and ankles touching, hips lowered to a half-squat, dumbbell over your head.
·Now come up onto the balls of your feet and keep your lower legs controlled as you lower and lift your butt, about 4 inches.
·Take your time and keep yourself steady as you lift and lower, between 8 and 12 times.

Sun Salutation

A borrowed yoga exercise, each move in this sequence -- from your first forward bend through your last downward dog -- relies in part on the large muscles in your thighs.

·On a mat, stand tall with your feet together and your arms by your sides. Be sure to distribute your weight evenly through the soles of your feet.
·To begin, take a deep breath and lift your chin slightly as you raise your arms over your head.
·Now, with your arms straight and your palms facing each other, reach toward the ceiling with your fingertips. (This is mountain pose.)
·From the mountain pose, sweep your arms down to the sides, exhaling as you swan dive forward into the forward bend. Bend at your hips until your palms or fingertips touch the floor on either side of your feet.
·Keep your fingers aligned with your toes and bend your knees if your back or hamstrings are tight.
·From the forward bend, move into a flat back, inhaling as you raise your torso to waist height, keeping your back flat. Bring your gaze forward, reaching with your tailbone away from the top of your head. Keep your head aligned with your spine and your navel pulled in.
·Bend your knees and place your palms flat on the floor, shoulder-width apart.
·Jump or walk both feet backward and lift your hips, coming into a downward facing dog. Spread your fingers and make sure your feet are parallel and hip-width apart. Reach with your tailbone toward the ceiling. Hold this position for a moment, breathing as you move deeper into the pose.
·To reverse this series, jump or walk your feet forward into the flat-back pose.
·Drop your head, straighten your legs, and bring your fingers outside either foot, moving into the forward bend.
·Lastly, sweep your arms overhead as you return to mountain pose

Plie

The plié tightens that back-of-thigh region.

·Stand with your feet slightly wider than shoulder-width apart and your toes pointing out.
·Bring your arms out straight in front of you and lower into a squat.
·Come back up and repeat. Go as low into the squat as you can without letting your knees move past your toes.
·Be sure to tuck your tailbone under and contract your glutes. Keep your torso tall, and don't let your knees creep past your toes.
·Do for 1 minute. (After about 40 seconds, pulse at the bottom of the squat for 20 seconds.)

Pick-Up Squat

A front-thigh stretch -- just be sure to go easy on your lower back by keeping your chest nice and straight throughout the moves.

·Stand with your feet shoulder-width apart, holding a 5- or 8-pound dumbbell in each hand by your sides.
·Bend your knees 90 degrees, keeping your chest lifted as you place the dumbbells down, outside your feet.
·Stand up and immediately squat down again, picking up the weights at your feet.
·Repeat for 1 minute, alternating lowering the weights and picking them up.

Exercise and Shoulder Pain

The shoulder is an intricate system of bones, joints, connective tissues and muscles that place the arm and hand in a position that allows them to function. It derives its stability from a group of four small muscles (known as the rotator cuff) and another five muscles that stabilize the scapula (shoulder blade) and guide the entire shoulder joint along the rib cage during arm motions. When working properly, the shoulder makes activities like throwing, hammering, shoveling, raking, painting, climbing, lifting, swimming and waving possible. A painful shoulder can make routine activities like brushing your teeth, bathing, dressing, sleeping, and combing your hair extremely difficult.

Shoulder Function

Raising your arm overhead requires a blend of shoulder mobility with dynamic stability. Adequate strength and endurance of both the rotator cuff and shoulder blade stabilizing muscles (trapezius, levator scapula, rhomboids, pectoralis major and serratus anterior) is
essential. Although each of the “rotator cuff” muscles has a separate function in isolation, together they enable the shoulder joint to produce its numerous characteristic motions while maintaining a balance between mobility and stability. The four rotator cuff muscles
(supraspinatus, infraspinatus, teres minor and subscapularis) work in concert to allow the arm relatively free movement in numerous positions while pulling your humeral head (the ball)downward and inward within the glenoid fossa (socket).

The scapula must move with the humeral head (the ball) in order to maintain a mobile yet supportive base for the rotator cuff muscles to function within. Good posture, muscle strength and endurance and proper exercise selection and technique can all contribute to enhanced shoulder stability and function. Poor posture (forward head with rounded shoulders and upperback), failure of stabilizing muscles, overuse of specific exercises, muscle strength and flexibility imbalances and improper exercise technique can all contribute to shoulder pain and injury during overhead arm and shoulder movements.

Disorders contributing to shoulder pain include:

· Arthritis: A degenerative process causing pain, swelling, stiffness, and disability
· Fractures: A break in a bone
· Dislocations/subluxations: Complete or partial separation of bones within the joint
· Sprains: Stretch/damage to ligaments and connective tissue within the joint
· Frozen Shoulder: Stiffness & loss of movement; a tight connective joint capsule
· Diabetic Complications: Can cause frozen shoulder
· Rotator Cuff Tendonitis: Irritation and swelling of tendons of rotator cuff muscles
· Impingement: Compression/abrasion of rotator cuff tendons by bony and ligamentous structures
· Rotator Cuff Tears: Partial or full-thickness tears in the tendons connecting the rotator cuff muscles to part of the humeral head (the ball portion of the joint)

Exercise Precautions for Individuals with Shoulder Pain

Individuals with ongoing shoulder pain should avoid exercising the painful limb and should seek immediate medical attention. They should select other forms of exercise to maintain their physical fitness without using their painful shoulder. Shoulder pain lasting more than a week should be checked by a physician or qualified medical professional. Exercises or movements that cause pain should be avoided and new pain should be reported to a physician. Individuals who have successfully completed rehabilitation should be medically cleared to perform exercises and should seek exercise guidelines from their healthcare professional. You should not try to “exercise through the pain.”

Enhance Shoulder Stability and Function

Shoulder stability and function can be enhanced by practicing good posture, maintaining a balance of flexibility and strength in all shoulder muscles, and selecting appropriate exercises and performing them correctly. Pressing the chest out while pulling the bottom of the shoulder blades and elbows downward (towards the back pockets) and together can help improve shoulder stability and function. Hold this position for a count of five, release and repeat it as tolerated throughout the day. 


Use the following sample shoulder exercises:

· Shoulder (overhead) presses
· Dumbbell side raises with thumbs pointing down
· Upright rows above shoulder height
· Incline bench press
· Lateral pull-downs behind the neck

Some preventative shoulder exercise modifications may include:

· Shoulder press: Keep bar/dumbbells slightly in front of shoulders and above ear level.
· Bench press: Keep bar a few inches above chest when lowering and keep arms close to the body.
· Pectoral Chest Fly Machine: Keep arms slightly in front of the shoulder and body when lowering the weights. Do not try to stretch your arms below your torso level.
· Lateral pull-down: Pull bar down in front of head and use an underhand grip.

Rotator cuff injuries are the most common upper-extremity problem experienced. They can be painful and debilitating, yet are often preventable. Good posture, proper exercise selection and technique, and consultation with an exercise professional are all strategies that can enhance shoulder stability and function.

Back Fat, Get Rid of It!

The most important thing to remember as you work on reducing body fat is to be gentle with yourself. The worst thing you can do is try to do too much too soon. Work to set goals that are specific and measurable. A safe amount of weight to lose per week is 1-2 pounds; it is important to not rush in because you could injure yourself, get sick, burn out, and gain it all back anyway. Consider keeping an exercise or food journal to keep track of your accomplishments and hold yourself accountable. Having support systems is another key to success.

Back fat can be one of the hardest to lose. A lot of people are very troubled by how they're back looks. It's one of the common trouble spots when it comes to fat loss.

So, how to get rid of back fat is a common question and one we will try to answer.

To get a toned back you need to do the right exercises to burn back fat and to do toning workouts to give your back a sleek, firm look.

The exercises you need to do will be divided into two groups:

1. Fat burning exercises to maximize total body fat burning. You need to focus on fat burning exercises and not specifically on back exercises as you can't spot reduce fat from a specific body part by doing targeted exercises. You need to burn body fat and you will get rid of back fat in the process.

2. Targeted back exercises to help you tone your back once the fat begins to melt away. This will help give you a solid, firm looking back. However, strengthening your back muscles without burning off the fat won't be of much help as the fat will just cover the fat underneath.

Fat burning exercises

You want to focus on compound exercises, those that use more than a single muscle group to make sure you're getting the best fat burning effect for your time at the gym. These include squats, lunges, dumbbell swings combos (front, sideways, both hands, single hands), push ups, burpees, mountain climbers, etc.

Cardio is also important and any intensive workout will be very effective: running, kickboxing, spinning are great options but the cardio workout I recommend to lose back fat is rowing. Not only does it burn a ton of fat, it also works the back muscles directly so you're getting a double benefit: flab burning and muscle toning.

Back toning exercises

Remember, you must focus on getting rid of the back fat, only later do these back exercises come into play. There are many back exercises that you can do. Here are a few of them:

Single dumbbell row, chin-up, pull-up, kipping pull-up, kettle bell swing, lat pull-downs, rowing machine.

Here are a few workout tips:

1. Make sure to do biceps exercises only when you finish working your back.
2. Aim for at least 10 repetitions in each set.
3. Vary your back exercises to work the shoulder blade area and your middle back muscles.
4. Don't neglect to work the chest muscles as well to maintain proper posture.

If you workout hard, burn fat and do back toning exercises, you will get rid of your back fat. Just give it time and make the necessary effort!

Crank your Metabolism!

When you exercise at 60 percent to 70 percent of your maximum heart rate, in that so-called "zone," you burn fewer calories per minute during and after your workout. To crank your metabolism, you need to push your body harder—a lot harder.

The exertion scale

Picture your activity level on a sliding scale. On one end is the effortless kind, like sitting at your desk or walking to a meeting. When you're not exerting yourself, your body actually burns a higher percentage of calories from fat than it does when you're active. That's partly why the "fat-burning zone" was so appealing—it sounds awesome. But of course, that doesn't mean sitting at your desk or wandering the halls at work will shrink your hips faster than doing jumping jacks or running a sprint will. You maybe burning one to two calories a minute, which doesn't add up to a lot of fat for loss.

Toward the other end of the activity spectrum is a super intense workout that sends your heart rate way beyond the classic fat-burning zone. At this point, your body needs quick energy, so it starts burning less flab and turns instead to carbohydrates, which enter the bloodstream faster than fat does. The upside: The harder you work, the more calories you burn. At your max effort, you could be burning 20 to 30 calories a minute. And more calories burned, of course, equals more pounds lost. (1lb of body fat equals 3500 calories!)

In fact, research shows that the harder you go, the better. Besides burning more calories per minute, high-intensity exercise—such as intervals, in which you alternate between short, hard efforts and easy periods or complete rest—unleashes a flood of hormones, including epinephrine, which helps your body burn calories even when you're not working out. For example, people who cycled at a high intensity for 20 minutes torched more calories for hours after their workouts than they did after cycling at a low intensity for 30 to 60 minutes, according to a study reported in Medicine & Science in Sports & Exercise. Exercising in the classic fat-burning zone doesn't offer these benefits.

The new fat-burning zone

That doesn't mean light- to moderate-intensity exercise is out of the picture. Mellow efforts can still be part of your workout: As a warm-up or cool-down, they ease your body into and out of an intense session. They also reduce stress, amp up your cardiovascular health, increase bone density, and, of course, burn off some calories.

However, to fry flab faster, follow the principles of interval training. You'll know you're in the zone when you combine short bursts of activity that require you to breathe so hard you can't utter a word, followed by easier efforts that let you catch your breath. This new fat-burning zone isn't really a single zone at all. It's more like a cocktail of efforts that, when mixed together the right way, delivers a mega calorie crush to reveal a slimmer new you.

Try this workout two or three times a week for maximum results:

1. Pick your cardio of choice (bike, elliptical, treadmill, pool, rowing machine, or running outdoors at a park or track), and then estimate your maximum heart rate using this easy formula: 220 - your age = max heart rate. (So if you're 28, your max heart rate would be roughly 192 beats per minute.)

2. Warm up for 10 minutes at a low intensity. Like we said, the old-school "fat-burning zone" can still fit into your workout.

Run, don't walk!

3. Speed up until you're sprinting at 90 percent of your max heart rate; continue at that pace for 20 to 30 seconds.

4. Return to a low intensity until your heart rate drops to about 120 beats per minute, usually about two to four minutes, depending on your fitness level.

5. Do another 20- to 30-second sprint, followed by another round of active recovery. Continue until you have done a total of six to eight intervals.

6. Cool down at a very low intensity (such as walking on the treadmill) for at least five to 10 minutes before stopping exercise completely.

Should Overweight People Run?

You can reap immediate benefits from working out. Several studies have shown that exercise can reduce your health risks tremendously, even if you are still fat. Exercising now, rather than later, is always a good idea, not just for the health benefits, but because you’ll have a healthy and more sustainable weight loss if you are exercising, too.

But how much and what type of exercise you should do if you are unfit and/or overweight deserves careful consideration. When it comes to weight loss and fitness, running is definitely one of the most effective activities around. That’s because it burns lots of calories for a given amount of time, compared with activities such as walking or cycling, and the effort is challenging—you work at a moderate to vigorous intensity, depending upon your speed, fitness level and/or environmental conditions (ie… running up hills).

Impact forces of walking and running

With that said, running is a high-intensity workout with lots of impact on the joints. The more vertical motion that is added to the walk-run motion, the greater the impact to the joints as each foot lands from each forward step. But the style and the speed of running also affect levels of impact. A study analyzed the ground reaction forces of walking, slow jogging and running in men and women. On average, ground reaction forces increased linearly from about 1.2 times body weight when walking at around 2.7 mph to up to 2.5 times body weight when running at 5.6 mph.

Slower jogging was found to have greater amounts of impact and loading forces than faster running, believe it or not. That’s because the faster one runs, the less vertical the movement tends to become, since momentum helps propel the body forward, resulting in less lifting and lowering of the body. In addition, the length of your strides when walking or running and the frequency of your strides can also affect the impact your joints experience. A very long step my result in higher landing impact forces.
So running faster may be slightly easier on the joints than a bouncy jog. Of course, you have to be pretty fit to run fast. So if you are new to fitness and not a trained runner, this might not be an option.

Is impact unsafe?

But before assuming that running is, therefore, too hard on the joints, it’s important to step back and reflect on the bigger picture. Often, people assume that impact is “bad,” and so they conclude that greater amounts of impact are unsafe. This logically leads one to conclude that running is not safe since it’s a higher-impact activity. Some people also take this one step further and conclude that low-impact or even non-impact activities such as an elliptical trainer are, therefore, better than a high-impact activity such as running.

What’s important to keep in mind is that bodies were designed for impact. The human body is structurally built to walk, run and jump. In theory, anyone of any age has the capacity to do so. On the other hand, bodies do not appear to be designed to twist into complex pretzel shapes—that’s why it takes yogis or dancers years to become flexible enough to get their joints into extreme ranges of motion.

The body thrives on some impact—especially bone cells. More and more research is elucidating the importance of impact forces to building and preserving bone mass. And jumping is better than walking, when it comes to bones.

That said, the body may not be designed to pound on concrete surfaces or for hours at a time (such as when running a marathon). One can train oneself to do these things, and get fitter and stronger in the process, but there may also be concurrent weakening in some physiological areas (such as the immune system) or biomechanical areas (chronic joint degradation).

How much impact can an overweight body handle?

The more weight that’s pounding on a joint, the more stress that joint experiences. A 350-pound person will experience much less knee strain from walking or running if he or she drops down to 250 or 200 pounds, for example. So, there’s a case to be made that heavier people should take it easy on the impact until they’ve built up to greater loads.

Many people, especially those carrying extra weight, have joint weaknesses in the ankles, knees and/or hips that may be exacerbated by running. It’s a good idea to get a qualified professional to evaluate the strength and integrity of your joints before embarking on a serious running program. A physical therapist or highly qualified personal trainer with training in biomechanics should be able to spot vulnerable areas.
As a start, you might even have a friend watch what your legs do from behind as you run. Do your knees cave inwards? Do your feet splay out or do your ankles collapse? Do your hips tilt side to side? Any of these imbalances could lead to joint strain once you start doing vigorous activity. Often, all you need to do are corrective strengthening exercises to rectify your imbalances.

The best way to start running

If you’re not used to running, no matter what size or shape or fitness level you’re at, a smart way to train would be to start with fast walking. You can sneak very short jogging intervals in—start with 15 to 20 seconds at a time. Walk for three to five minutes in between bouts of jogging. Gradually add more time to your running increments. Over time (and I’m talking many months) build up to longer periods of running and longer total distances.

A general recommendation is to increase the amount, duration and intensity of any activity by no more than 5 percent per week. Exercise is a controlled dose of stress, and you should increase only when your body has adapted to a small overload. This applies to all exercisers, undertaking any new activity, not just overweight, sedentary folks starting out.

Other factors also affect joint loads. So make sure you are walking or running in a good pair of running shoes and choose softer surfaces (such as a treadmill or softer tracks instead of concrete sidewalks).

It’s always a good idea to do several kinds of activities—or to cross train. You develop better all-around fitness and minimize overuse stress to the body by doing too much of the same thing. So in addition to integrating a walk-run routine into your week, try different cardio exercises as well. Need some additional tips, give us a call!

Top 10 Reasons I don't Exercise

10. You really hate to exercise.

Enjoying exercise may seem impossible, but it can be done. Almost any exercise may feel hard at first but, with some practice and consistency, your body gets stronger and you may even start to like it.

9. You've tried to exercise but you keep quitting.

People often quit working out for a variety of reasons:

·Doing too much too soon - Going from no exercise to 7 days at the gym is bound to leave you exhausted and burned out.
·Confusion - If you're not sure how to get started, you may choose random exercises, wondering if you're even getting a decent workout.
·Boredom - The treadmill and other machines offer great workouts, but walking or pedaling to nowhere can get old fast. You may wonder: Do I really have to do this every day for the rest of my life?
·Soreness - Soreness is normal when you're a beginner, but you should be able to function. If you can't lift your head off the pillow the next day, you may not be thrilled to workout again.

If you're tempted to quit, that's a good sign you need to make some changes to your routine.

8. You can't afford a gym membership

There's no reason you have to join a gym to exercise, but there are more affordable options such as the YMCA or local community centers. More ways to save money:

·Walking or running - All you need is a good pair of shoes for a simple, accessible workout.
·Buy multi-use equipment - An exercise ball can be used for core work, weight training and even cardio workouts. Dumbbells are often inexpensive and can be used for the entire body.
·Workout at home - Use videos, make up your own routines or just put on some music and get moving.
·Find free resources - The Internet is a great source for workouts and weight loss programs and your library is an excellent resource for trying workout videos or finding books about exercise.
·Try no equipment workouts - You can get a great workout without any equipment, just by using your own body.

7. You're not seeing any changes in your body.

Not losing weight fast enough? Unfortunately, that's true for everyone. You don't put weight on overnight and it won't come off that quickly either. Once you start exercising, give your body time to react. It could take up to 12 weeks before you start seeing major changes, so make sure you've set realistic fitness goals and focus on the many benefits of exercise.

6. You don't know how to exercise.

This is a popular excuse, but it won't fly what with the wealth of information at your fingertips. Try working with a personal trainer!

5. You want to exercise but you have to take care of the kids and family.

You don't have to neglect your family to fit in exercise. Carving out workout time will not only give you the energy you need for a busy schedule, it shows your kids what it means to be healthy. Some ideas:

·Join a health club that has a daycare center.
·Do exercise videos while the kids nap or while you're waiting for dinner to cook.
·If they're old enough, have the kids participate in your routine by lifting very small weights, counting your repetitions, or take them with you on your daily walk.
·Find activities your kids will enjoy

4. You can't seem to stay motivated to continue working out.

If you're tired or stressed, it's hard to keep going with your workouts. However, waiting to feel motivated to exercise can actually backfire. Motivation is something you have to work at every day:

·Learn about why you aren't motivated to exercise ways you can increase your motivation.
·Remember your goals - Set reasonable weight loss goals and remind yourself of them every day.
·Reward yourself - Each time you reach a goal, whether it's completing your workouts for the week, losing weight or having more energy, reward yourself with something you truly enjoy. A massage, a new exercise play list, new running shoes or a quiet night reading your favorite book.
·Learn how others stay motivated.
·Make it a lifestyle change - Focusing on treating your body well with exercise and nutritious foods may keep you motivated, even if the weight loss is slow.

3. Exercise HURTS!

You don't have to hurt yourself to reap the benefits of exercise. Some tips for making it more comfortable:

·Ease into it - Start with a few days of moderate cardio (like walking) and a basic strength workout to build endurance and strength.
·Stay in your target heart rate zone - You should be able to carry on a conversation if you're working at a moderate intensity.
·Start light with your weights - When it comes to weight training, there should be effort involved since lean body tissue only grows when you challenge yourself. When you're just starting out, any weight you lift is a challenge, so focus more on good form and increase your weight once you've mastered the exercises.
·Take extra rest days - If you're extra sore or exhausted, schedule extra rest days to allow your body the time it needs to repair and recover.

2. You can't make the commitment to stick to an exercise routine.

When you look at exercise in the long term (i.e., that you have to exercise on a daily basis forever), it can be overwhelming. However, you don't have to change your life overnight.

·Start with small goals - It's easier to stick with exercise when your goal is to walk an extra 10 minutes each day or get up early for a short yoga workout.
·Plan ahead - Plan your workouts and prepare for them ahead of time so you're not tempted to skip them.
·Make exercise a priority - Is exercise really important to you or do you just want it to be? Figuring out what you really want can help you set your priorities.
·Forget weight loss - It may be easier to commit to exercise if you're not worried about getting results.

1. You don't have time!

Physically inactive people have just as much free time as exercisers, so you can chuck this excuse. Here's how to get past a busy schedule:

·Schedule your exercise time.
·If you can't find a full 30 minutes during your day, break it up into 10 or 15 minute segments. Split workouts are just as effective as continuous workouts.
·Use every trick in the book to squeeze in exercise. Get up a few minutes early and take a brisk walk, use 15 minutes of your lunch hour to walk the stairs and walk the dog or lift weights after work.
·Keep a calendar of your workouts to you can track your progress and stay motivated.
·Remember that exercise generates energy. The more energy you have, the more you'll get done each day. 

Dealing with Obesity

The Center for Disease Control defines obesity as having a body mass index of 30 or higher (Source: http://www.cdc.gov/obesity/defining.html ). One out of three adults in the U.S., about 97 million people, are considered overweight or obese. This statistic has almost doubled since 1960. Each year the average American is getting heavier and heavier, gaining between one-half pound to one pound.

The Life-Threatening Effects of Obesity

Currently the American Heart Association recognizes obesity as a major risk for heart disease, which is the leading cause of death for adults in America. Along with heart disease, obesity contributes to a significant number of other physical and mental health problems in Americans.

According to the CDC, the National Institute of Health, the American Heart Association, and the National Heart, Lung and Blood Institute, obesity contributes to the following health problems:

• Cancer of the breast, uterus, prostate and colon
• Depression
• Diabetes
• Gallbladder disease
• Heart Disease
• Hypertension
• Elevated cholesterol and triglycerides
• Incontinence
• Osteoarthritis
• Pregnancy and other gynecological complications
• Sleep apnea and other respiratory problems
• Stroke

Hence, significant weight gain leads to some of the most life-threatening diseases affecting Americans. Reducing weight gain and maintaining a healthy lifestyle is a matter of life and death, not simply quality of life.

Using Physical Activity to Treat and Prevent Obesity

Treating obesity means changing one’s entire lifestyle. This is a slow and challenging process, but certainly attainable. Setting realistic goals and objectives is the first thing to do. Current recommendations suggest reducing body weight by 5 to 10 percent over a six month period, which is a loss of about 1 to 2 pounds a week.

Most health organizations agree that physical inactivity is one of the major causes of obesity but how does someone who reaches a life-threatening body weight realistically lose weight? By steadily increasing physical activity.

Since most people suffering from obesity lead inactive and sedentary lifestyles, physical activity could simply be walking for 10 to fifteen minutes. Eventually, clients should set a minimum goal of at least 30 to 60 minutes of physical activity most days of the week.

Want to get on the path to a healthy lifestyle? Give me a call and set up a fitness assessment!

Injury Rehab & Sample Exercises

The first step for achieving joint stability after an injury is to assess the joints for misalignment or structural defects caused by the injury. Your physician or therapist will check the joint alignment and tests for weakness or deficits in soft-tissues (tendons, ligaments, and cartilage). Correcting these deficits may require taping, bracing, chiropractic adjustments or possibly surgery. Once the joints are returned to proper alignment, joint stability is addressed. Specific exercises are prescribed to help restore function.

These exercises target balance, proprioception, range of motion, flexibility, strength and endurance. In order to make a full recovery from an injury the individual must fully participate in their rehab program.

Neuromuscular training and proprioception is key to joint stability. Neuromuscular control is an unconscious response to joint motions that occurs without awareness. (ie.. shifting your weight to stay balanced in an incline) Proprioceptive information includes an ability to detect joint position, movement, direction, amplitude and speed of motion.

***Always warm up before exercises. Five minutes of walking, or exercise bike, elliptical trainer, or even marching on the spot is enough. Not warming up before stretching leaves your back susceptible to injuries causing back pain. Warm muscles are more flexible than cold muscles and are less likely to tear.

***Check with your physician before doing exercises that involve twisting or arching the back if you have a back condition.

Pelvic Tilt: lower back stretching exercise (also strengthens abs)- Lie on back, knees bent, feet flat on floor. Tighten buttocks and abdomen, flattening small of back against the floor. Hold for a count of five. Slowly relax. Repeat five - fifteen times.

Knee to Chest: Gluteal stretching exercise- Lie on back, knees bent, feet flat on floor. Grasp left leg behind the knee/back of thigh and pull knee towards left shoulder. Hold for a count of five. Switch sides. Repeat 5 times.

Piriformis Stretch: (Stretches Muscles that lie beneath gluteal muscles)-Sit on chair, Place your left ankle over your right leg, just above the knee and lean forward. Hold for 30 seconds. Repeat on other side.

Basic Twist: lower back stretching exercise- Lie on back, arms stretched out to the sides. Bend knees and bring knees up close to your chest. Take a deep breath. Exhale as you slowly lower knees (keep knees together) to floor to the right or as close to the floor as is comfortable. Pause. Inhale as you slowly return your knees to chest. Exhale as you slowly lower knees to left side. Inhale as you return your knees to chest.
Repeat about 5 times.

The Cat: back stretching exercise- Begin on all fours, hands directly under your shoulders and knees directly under your hips. Inhale as you drop tummy towards the floor and look up over your head.
Exhale as you bring your tummy back up, rounding your back as you tuck your chin in and tuck your tailbone in. Move slowly back and forth between these two positions pausing on each pose. Repeat about 5 times.

Shoulder, Back, Arms Stretch: Stand with knees slightly bent. Interlace fingers, extend arms forward at shoulder level. Turn palms out and reach your arms further until you feel a stretch. Hold 10 - 20 seconds. Repeat.

Chest Stretch: Stand with knees slightly bent. Hands behind the back, fingers interlaced. Turn palms up extend arms backward. Do not arch the back. Hold 10 - 20 seconds.

Sides, Waist Stretch: Stand with knees slightly flexed. (Can also be done sitting down) Place your right hand behind your head. Grab your right elbow with your left hand and pull gently. Bend slowly to the left until you feel a gentle stretch. Hold 10 - 20 seconds. Switch sides. Repeat.

*************Shortened hamstrings can contribute to sway back

Hamstring (back of thigh) Stretch: Sitting on floor, extend right leg, place left foot against right knee. Lean forward (keeping back straight), reaching for foot until you feel a slight pull on you hamstring. Hold for 10 - 20 seconds. Switch sides. Repeat
Hamstring (back of thigh) Stretch: Lying flat on back. Raise left leg up. Grab leg and pull up further until you feel a gentle pull in the hamstring Hold for 10 - 20 seconds. Switch sides. Repeat.

*************Shortened quadriceps can contribute to sway back

Quadriceps (front of thigh) Stretch: Stand up. Bend your knee behind you, grab your ankle and gently pull your heel toward you buttocks until you feel a gentle pull on the front of your thigh. Hold for 10 - 20 seconds. Switch sides. Repeat.

Wall Back Stretch: back / neck stretching exercise- Stand up with your back against the wall. Try to press the small of your back and the back of your neck toward the wall. Hold for 10 - 30 seconds. Do not overstretch!