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.
Thursday, September 29, 2011
Thursday, September 22, 2011
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.
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.
Thursday, September 15, 2011
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.
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.
Tuesday, September 13, 2011
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.
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.
Monday, September 12, 2011
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.
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.
Wednesday, September 7, 2011
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
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
Tuesday, September 6, 2011
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.
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.
Thursday, September 1, 2011
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.
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.
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