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The Range of Weight Training Exercises

Oct 20th, 2010
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The Range of Weight Training Exercises

The following weight training exercises are basic to any exercise routine directed at building up your general muscle mass.

1. The Dead Lift – This weight training exercise is known for the many muscle groups that it works at the same time. Many people, when watching a body builder, are curious to know how much weight he can bench press. While bench press lifting can be impressive, the Dead Lift is one that has practical real life applications. When you bend down to pick up the weight off from the floor, you’re practicing a skill that has practical applications.

2. The Chin Up – Chin ups are a popular muscle building exercise with body builders and those who occasionally exercise in a kitchen doorway. They are the best possible exercise for building up the upper body. Most people don’t realize that chin ups exercise nearly every muscle from the abdominals to the traps. If you’re trying to build muscle fast, don’ forget about chin ups.

3. The Squat – This muscle building exercise involves a large amount of muscle mass and releases testosterone. Squats are known to build muscle quickly, and are one of the favorite exercises among really serious weight lifters. Squats are superior for those wishing to increase their lower body strength and build up muscle mass quickly.

4. The Parallel Bar Dip – This weight training exercise comes in a close second to the chin up for building muscle quickly. If you’re using chin ups to build up your arms, include dips in your training program. They are great for adding muscle to your triceps.

5. The Hang Clean and Push Press – This is a great muscle exercise for building mass in many areas of the body including the forearms, calves, triceps, hamstrings, biceps, glutes, quads, shoulders, and the upper and lower back. It’s an Olympic lift and is a real exercising challenge.

6. The Bench Press – This is one of the two classical power lifting exercises, the other being the Military Press, that have long been known to help build upper body muscle. The bench press allows the weight lifter to use the heaviest weights, and to involve the most muscle mass.

7. The Military Press – As with the bench press, the military press is one of the best upper body development exercises. Years ago, people didn’t do bench presses. No one lay on their backs to do bench presses. Weights were lifted from the floor while standing up, which defines the military press. Even though the bench press has become more popular, serious body builders should include the military press in their muscle building exercise program.

8. The Good Mornings – This is one of the basic building block exercises for a good size and strength training routine. The Good Morning exercise builds muscle very quickly, and is known to build significant muscle mass on your lower back, hamstrings, and glutes. Practicing these exercises will help you to gain the added muscle to improve you squat and dead lift exercises.

9. The Bent Over Rows – Great for building muscle in the lats and the upper back. The exercise can be practiced in a number of ways: palms up, palms down, close grip, wide grip, to the sternum, to the abdomen, or with an EZ bar or a straight bar.

10. The Pushup – This is a popular exercise for beginners. Even those who exercise only occasionally perform this exercise to prove that they are sufficiently strong. Pushups are a great exercise for developing the pecs, delts, and triceps. Depending upon the level of resistance you are trying to achieve, there are several ways to perform pushups: elevated pushups, pushup handles, dumbbells, or chairs pushups. They can even be performed using hanging gymnastic rings.

So there you know all of the best weight training exercises needed to give you the body that you have always wanted. Now all you have to do is include them in a committed program of exercise.

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Yes Do Your Lower Back Pain Exercises Every Day!

Oct 17th, 2010
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Yes Do Your Lower Back Pain Exercises Every Day!

Lower Back Pain Exercises

If you were to have legal access to the records of every general practitioner across the United States, you would find that lower back pain is one of the most common reasons for visits to physicians. Studies show that about 60 percent of reported pain problems in the U.S. are lower back pain. Most such pain is relieved with treatment as conservative as over-the-pain medication.

Ask a physician for advice on the best treatment, and you will likely be told, “You need back pain exercises to strengthen lower back muscles.”

What Kind of Back Exercise?

Stretching and strengthening back exercise is usually recommended. Hip rotations, rump lifts, and thigh pulls will stretch you back muscles. Alternate superman exercises, along with things such as “slippery heels”, “high heels”, and “brake pedals” will strengthen your back.

Instructions for these exercises are available from your therapist or online, and no equipment is necessary for performing them.

At the Gym

Our body”s cores are often neglected, and need a program of regular back exercises to strengthen lower back muscles. We work on the front of the body, slimming, trimming, and building abdominal muscles, but we neglect the back. We use exercises to strengthen arm and leg muscles, but forget the back.

When you work out at the gym or health club, check how much time you spend working on abdominal muscle groups. Now schedule identical time for back exercise.

If your gym has a hyperextension table or bench, by all means use it regularly.

In Your Home

The back is vital to standing and sitting upright, and worth investment, if needed. You do not have to invest money, of course, but you may choose to invest in one or more of these four basic tools.

1. Exercise mat. A simple exercise mat is often all you need to keep yourself faithful to a regimen of back pain exercises to strengthen lower back muscles. Very inexpensive exercise mats are available in the sporting goods department of discount “box” stores. Cover your exercise mat with a towel to keep it clean, and throw the towel in your wash as needed.

2. Exercise ball. An exercise ball is also called a physio ball or a Swiss ball. They are available in fitness stores, sporting goods stores, and online. Exercise balls are a cost-effective solution for such things as balance, cardiovascular fitness, coordination, flexibility, neuromotor training, and strength. They can help you do several back exercises.

The exercise ball is a conservative treatment option for back pain sufferers. It will not only treat current pain, but will go far toward preventing future episodes of low back pain.

3. Roman chair. A roman chair is a type of hypertension bench. They are found in many health clubs or gyms, but investing in your own may keep you more faithful in doing vital back exercise.

Roman chairs do not look like chairs, and users are more likely to be on their stomachs than on their backs in roman chairs. They are great for back exercise, though. They are especially helpful for extension exercises, one of a number of effective back pain exercises to strengthen lower back muscles.

A roman chair should have a traction foot plate to help you position yourself securely while using it. For beginners, a 45 degree exercise angle will make it easier to perform back extension exercises. This will mean a less intense workout for you.

4. If you are determined to work your “abs” ? and have a little more to spend on back exercise equipment, an “Ab and back machine” will give you the balance you need. An ab and back machine will place your body in the seated position, which is the most comfortable and safe position for back exercise coupled with ab exercise. Used straight forward, this machine will tighten and tone your abs, obliques and midsection. Rotate the action arm, and the machine provides back exercise.

All back exercise should be done in moderation, and any increases in repetitions should be gradual. This is not a competition, but a means of strengthening your back. If you rush back exercise, or overdo it, you may cause more problems than you had.

Remember, before starting a program of back exercise, consult a physician. There may be underlying physical conditions, such as hernias, that you would worsen by stressing muscles. In addition, medical problems such as coronary disease or diabetes may require your physician”s specific observation. 

Myths, Lies And Propaganda About Exercise

Oct 16th, 2010
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Myths, Lies And Propaganda About Exercise

Myths, Lies and Propaganda about Exercise

By Lt. Col. Bob Weinstein, USAR-Ret.

Throughout my career in the military I have come across a variety of tall tales about eating and exercise. The extent of misinformation is so great that you’d think we were dealing with Cold War propaganda. If a lie is told frequently enough it is treated as the truth. Here are some of the myths, lies and propaganda about exercise.

Exercise MYTH # 1: The best time to exercise is in the morning, because it jump-starts your metabolism.

The TRUTH: Exercise anywhere, anytime.

The best time to exercise is the time that fits your schedule. That can be morning, noon or nighttime. The enemy wants to rob you of any thought of flexibility so that you just surrender and do not exercise enough. Morning exercise will expedite the wake-up process, and you will feel energized. Mid-day exercise will energize and refresh you and help you overcome that afternoon grogginess. Nighttime exercise is an amazing stress-management tool that will get that blood circulation back up so you are really infused with the energy to enjoy the evening much more. Any morning versus evening metabolism, difference is insignificant compared to the overall benefit of exercising. It is propaganda from the enemy. This myth is busted.

Exercise MYTH # 2: If you do not exercise, muscle will turn into fat.

The TRUTH: Muscle does not and cannot turn to fat.

What a bunch of hogwash! The Wizard of Oz may be able to turn muscle into fat, but that is a fairytale, and the Tooth Fairy will not be able to help you on this one! Snap out of it, Soldier! Fat cannot and does not turn to muscle, and muscle cannot and does not turn to fat! Here’s what does happen. You burn off fat and build muscle OR you lose muscle and gain fat. Get that other propaganda out of your head!

Exercise MYTH #3: Running a mile burns more calories than walking a mile. The TRUTH: Both running and walking a mile burn the same amount of calories.

We called in our mathematicians for this one. They looked at us with a grin and said, “Give us something challenging. This is a no-brainer.” Running one mile and walking one mile both burn 100 calories. Walking a mile takes longer and therefore results in a burn of the same amount of calories. So why run? Because it works that cardio and, if you are looking for a calorie burn, running will burn more calories in less time than walking. Ask a mathematician. It is true.

Exercise MYTH #4: You must exercise continuously for 30 to 40 minutes to benefit your heart.

The TRUTH: Every bit of exercise adds to a heart benefit.

The enemy wants you to subscribe to the self-defeating All-or-Nothing Principle. The All-or-Nothing Principle: “If I can’t exercise continuously for 30 to 40 minutes, I’m not going to do it at all.” We have been created to do what we CAN do. Research supports the fact that every bit of exercise accumulates to an overall health benefit. Conversely, every bit of sedentary lifestyle accumulates to damage your health and your heart.

Exercise MYTH #5: A good sweat results in extra weight-loss.

The TRUTH: A good sweat is a good sweat.

I will tell you what a good sweat is! It is a good sweat! A good sweat results in extra water loss, not fat weight-loss. Need I say more?

Exercise MYTH #6: If you are injured, you should not work out at all, in order to allow your injury to heal.

The TRUTH: Movement promotes healing.

My reliable agents in the field have uncovered a couple of sources of this myth. It is possible that liability concerns of the medical community will play a role in the propagation of this misinformation. The truth: Movement promotes healing as long as it is done safely and under the guidance of your physician. Now, here is a big test question for you. Why is physical therapy prescribed for injuries? Yeah, I know. I already gave you the answer: Movement promotes healing and the regeneration of tissue.

Exercise MYTH #7: Focusing on abdominal exercises will help me lose that belly fat.

The TRUTH: This inspired me to get poetic.

You can crunch all day.

You can crunch all night.

You can crunch at bedtime and by the moonlight.

You can crunch it up.

You can crunch it down.

There ain’t no way you’ll lose a pound.

No! Abdominal exercises do not target belly fat loss. Do not believe those gadget commercials and, by the way, there is no Tooth Fairy.

Exercise MYTH #8: Stretching before exercise is essential to prevent injury. The TRUTH: There is no conclusive evidence that stretching prevents injury.

This myth is designed by the enemy to keep you from getting down to business and focusing on your cardio and strength training. Too much emphasis on stretching! The cardio benefit of stretching is almost zero. There is no conclusive evidence that stretching is essential to prevent injury. In fact, there are studies that suggest that stretching actually increases the muscles’ susceptibility to injury, which – according to the studies – causes the muscle fibers to lengthen and destabilize the muscle during strength training. Mild stretching should not really be a problem. My recommendation: Warm up the body before stretching, or perform mild stretches until warmed up. Another option is to stretch briefly between sets.

Exercise MYTH #9: Never eat before a workout.

The TRUTH: Eat before your workout.

The enemy would like Americans to run out of energy and get weak. Now, if someone said to you, “We’re going take a drive. Make sure you don’t get gas,” I think I can visualize that look of astonishment on your face! Food is fuel, and you need it for your workout. However, do not overeat. If you have an evening workout, make sure that lunch is not the last meal you had. In addition, if you do not have time to get a decent meal, eat a banana, a sports shake or an energy bar. There is no excuse for not getting some good-quality nourishment in preparation for a good-quality workout.

Exercise MYTH #10: Strength training with weights will make women bulk up.

The TRUTH: No! Strength training will not bulk women up.

The enemy wants to keep our women weak. Do not let it happen! Ladies, you will not bulk up with strength training. Most women’s bodies do not produce enough testosterone to become bulky like those big guys on TV. Proper strength training will enhance your appearance and strength. In addition, if you are still concerned, just concentrate on doing high reps. That strategy is very healthy for your muscles because you will also be increasing your muscle endurance and not just your muscle strength.

Exercise MYTH #11: You should only start strength training after losing excess weight.

The TRUTH: Strength training is great for weight-loss.

Here we go again. The longer the enemy can delay an American getting on an exercise program, the greater the chances of defeat and another healthy lifestyle will be shot down by a myth before it even takes off. Movement is always healthy as long as you are not hurting yourself. Of course, in the beginning, exercise may very well hurt your feelings. If you feel that coming on, just go to my website NoMoreCryBabies.com. Strength training is a definite plus when you are in the process of losing excess weight. Cardio is also essential. Just follow that principle of doing what you can do, and do not forget to say to yourself and others how much fun you are having.

Exercise MYTH #12: If you do not exercise hard and often, it is a waste of time.

The TRUTH: All exercise benefits your health.

The human body was created for movement and not a sedentary lifestyle. Every bit of exercise you can integrate into your daily life will enhance your health and wellbeing. It is a myth that you must exercise hard and often to reap any health benefits. Eat right; exercise regularly; think predominantly positive thoughts; focus on those worthy life goals; focus on leaving your mark on this earth by serving others and benefiting your fellow man and woman. That is a recipe for a healthy life.

Exercise MYTH #13: You will burn more fat if you exercise longer and keep your heart rate in the “fat burning” range.

The TRUTH: You will burn more fat when you increase the intensity.

It is time for math class, again. Yes, it is true that the percentage of fat you are burning with a low-intensity workout is higher than a more intense workout with a heightened heart rate. Nevertheless, here is the fatal math error. With a low-intensity workout, you are burning fewer calories. With a high-intensity workout, you are burning, overall, more calories and are therefore burning more fat, even though the percentage of fat burn is decreased. This means that all those treadmills with those fat burn indicators are not only robbing you of a calorie burn, but are also robbing you of a good cardio and strength-training workout.

Forget those gadgets that measure your heart rate, and get back in touch with your body by using what is called perceived exertion. You can tell whether your workout is light, medium, hard, very hard, or brutal. Use that as a gauge. In addition, remember: You want to get your heart rate up, to improve your cardiovascular condition. Otherwise, those disease-related enemy soldiers will be knocking at your door.

Exercise MYTH #14: You must stay away from strength training while trying to lose weight, since it will cause you to bulk up.

The TRUTH: All exercise, both cardio and strength training, is essential during a weight-loss program.

This one may tie in with the other myth that fat can turn to muscle. All exercise, both cardio and strength training, is essential during a weight-loss program. If you do not perform strength training, your body will begin practicing cannibalism. Moreover, guess whose muscle mass your body will eat? Your own! That is not science fiction. If you are not using and maintaining your muscle, you will lose it. Your metabolism will slow down even more, and your health will suffer.

Exercise MYTH #15: Stress speeds up the metabolism and burns more fat.

The TRUTH: Stress causes the body to burn fat slower and may result in increased fat retention.

Exercise MYTH #16: Jogging and running will make a woman’s breasts sag.

The TRUTH: This is not a myth! Jogging and running will make a woman’s breasts sag, if she does not wear proper support.

Wear a sports bra and do not even think of eliminating excellent cardio from your workout. Walking is for people who cannot run, and I hope you are not in that category. If you do not wear a good sports bra, exercising can make your breasts sag more quickly, says Peter Bruno, M.D., an internist in New York City. High-impact activities, particularly jogging or aerobics, can stress your Cooper’s ligaments, the connective tissue that keeps breasts firm. According to the American Council on Exercise, compression bras work best for smaller-busted women. The more well endowed (typically a C cup or larger) should opt for an “encapsulation” bra that supports each breast separately. Replace workout bras every six months to a year.

Exercise MYTH #17: I cannot lose weight because it is in my genes.

The TRUTH: No! Your genes do not have the last word. Eating right and exercising regularly will have a positive impact on your weight regardless of your genes. Lack of exercise and bad eating habits will have a negative impact on your health regardless of your genes.

You have no influence over your genes and, in some cases, there is a propensity for weight gain that is in the genes. But wait. The truth is exercise and healthy eating will have a positive impact on you regardless of your genes. This means that if you have the propensity to gain weight or get certain diseases, exercise and eating right will still reduce the impact.

Your lifestyle choice could have a negative impact on the development of your genes for future family generations. There is new evidence for what is called environmental inheritance, a radical theory of transgenerational genetic adaptation proposed by Professor Marcus Pembrey of the Institute of Child Health, University College of London in the mid 1990′s. Simply put, your lifestyle of poor food choices or overeating or not exercising could lead future family generations to have a propensity for being overweight or having certain diseases or even smoking. The good news is that your healthy lifestyle may have a positive impact on the development of your genes for future generations.

Author: Lt. Col. Bob Weinstein, USAR-Ret.

Please mention the author when using this article.

Lt. Col. Weinstein, nationally known as the Health Colonel, has been featured on the History Channel and specializes in a military-style workout for all fitness levels on Fort Lauderdale Beach in South Florida. He is the author of Boot Camp Fitness for All Shapes and Sizes, Weight Loss – Twenty Pounds in Ten Weeks – Move It to Lose It, Discover Your Inner Strength (co-author), Change Made Easy and Quotes to Live By.

Colonel Bob’s Books and Products on Amazon

www.beachbootcamp.net

Office 954-636-5351

Email TheHealthColonel@BeachBootCamp.net

Related Exercise Articles

Stretching, Strengthening and Aerobic Exercises During Pregnancy

Mar 25th, 2010
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Stretching, Strengthening and Aerobic Exercises During Pregnancy

Stretching Exercises

Stretching will help you loosen tight muscles. Do these exercises slowly and smoothly. Stretching exercises will make you feel good any time during the day. It is also helpful to do them before strengthening exercises.

Hamstring and Lower Back Stretch

This exercise keeps your lower back flexible.

1. Lie on your side with your knees bent. Gently pull the top knee up and out toward the shoulder.

2. Hold for 30 seconds. Then lower your leg. Repeat 5 to 10 times on each side.

Calf Stretch

This will stretch the muscles in the back of the lower leg.

1. Stand an arm’s length away from a wall. Place the palms of your hands on the wall. Step forward about 12 inches with your right foot. Keep right knee slightly bent.

2. Lean toward the wall, bending elbows. Keep toes pointed forward and both heels on the floor. Hold for 30 seconds. Relax.

3. Repeat with other leg.

The Right Way to Stretch

Learning how to stretch will prevent injuries to loose joints. Here are some tips:

Always stretch slowly.
Stretch to the point where you feel mild tension.
Hold for 30 to 40 seconds. Don’t bounce.
Relax.
Tailor Sit

 

This exercise makes your thighs and pelvis more flexible.

1. Sit on the floor with soles of feet together. Your back should be straight.

2. Gently lean forward until you feel a mild stretch. Your back should remain straight. Do not push down on your legs with your hands.

3. Hold and slowly count to 10. Relax. Repeat 3 or more times.

Neck and Shoulder Rolls

This exercise will reduce tension in your upper back. You can do this while you are standing or sitting.

1. Wrap your arms around your shoulders and hug yourself.

2. Gently lower your chin to your chest and drop shoulders. Hold for 15 to 30 seconds.

3. Bring head up, then gently press ear toward shoulder. Roll head forward and around to other ear. Then roll forward to opposite ear. Roll head from side to side 5 to 10 times.

Trunk Turns

This exercise will increase the flexibility in your trunk (the area from your shoulders to your hips).

1. Stand with feet shoulder-width apart. Raise your arms out to your sides at shoulder level; keep knees and elbows slightly bent.

2. Slowly swing your arms from side to side. While you swing your arms, move your head, shoulders, and hips in the same direction. Keep knees and feet in place.

3. Gently swing from side to side 10 times.

Strengthening Exercises

Muscles in your lower back, lower abdomen, and around the vagina come under great strain during pregnancy. When you strengthen these muscles early in your pregnancy, you can help reduce back pain and other problems later on.

Pelvic Tilt

This exercise will stretch muscles in the buttocks and lower back. It will also help to relieve back pain.

1. Get on hands and knees with your back straight.

2. Breathe out. Try to pull stomach muscles toward your spine. Tuck in buttocks. Your back will arch.

3. Hold and count to 5.

4. Breathe in and relax. Repeat 10 times.

Standing Pelvic Tilt

You can also do a pelvic tilt standing up. Try this exercise any time during the day to help relieve back pain.

1. Stand against a wall. Pull in your abdomen.

2. Pull your pelvis under you. Do this until your lower back flattens against the wall.

3. Hold and count to 5. Repeat 3 to 5 times.

Squats

This exercise strengthens the upper thighs. It also stretches muscles in the pelvic floor. Strong pelvic muscles are useful when you deliver your baby.

1. Hold on to a firm support, such as the back of a chair or couch, or an exercise bar.

2. With your feet a little wider than your shoulders, squat down as if you were sitting in a chair. Keep your feet flat on the floor. Try to keep your knees aligned with your ankles and your toes pointed forward.

3. Hold for 5 seconds. Stand up straight. Repeat 5 times.

Kegels

Kegel exercises strengthen pelvic muscles. You can do Kegels anywhere. Doing these exercises each day helps prepare the pelvic muscles for delivery. Kegels also help strengthen muscles that hold the bladder. To do a Kegel: Tighten your muscles as if you were trying to stop your urine stream (but do it when you’re not urinating). Try not to tighten buttocks, inner thighs, or stomach muscles. Hold for 3 seconds. Repeat 10 times during the day. Work up to tightening your pelvic muscles for 10 seconds, 10 times a day.

Arm Exercises

You can do these exercises sitting or standing. Begin these arm exercises without weights. As you become stronger use a 1-pound weight. Work up slowly until you feel comfortable with a 4- or 5-pound weight.

1. To exercise muscles under your upper arm (triceps): Hold arm out to side with your palm facing back. Keeping arm straight, bend elbow until knuckles point down. Bend elbow 10 times and relax.

2. To exercise muscles on top of your upper arm (deltoids): Hold arm straight out from side of body with your palm down. Keeping arm tight, bend elbow until the weight touches your chest. Bend elbow 10 times and relax.

3. To exercise muscles on the inside of your upper arm (biceps): Hold arm down with your palm forward. Keeping arm tight, curl arm up so the weight touches your shoulder. Curl arm up 10 times and relax.

4. Switch sides. You may also exercise both arms at the same time.

Side Leg Raise

This exercise will help relieve leg cramps and strengthen your outer thigh muscles.

1. Lie on your side.

2. Start with your bottom leg slightly bent and your top leg straight. Slowly lift your top leg, flexing foot.

3. As you raise your top leg, stretch it as if you were trying to point with your heel. Bend your knee slightly and point with your heel again. Continue in this way, raising your leg a little higher with each stretch until it is even with your hip.

4. Repeat 3 to 10 times, then switch sides.

Practicing in Water

Exercising in water can be very comfortable because the water supports your body. To perform a side leg raise in water:

Stand holding the side of the pool.
Stand on one leg (slightly bent).
Extend opposite leg out from side, with foot flexed.
Slowly push heel of foot into water, first low at floor of pool, then higher.
Keep Your Foot Flexed

Pregnant women tend to have painful leg cramps. By keeping your foot flexed when you exercise, you can stretch and lengthen calf muscles. This helps keep calf muscles from tightening into a painful cramp. To flex your foot, imagine pointing with your heel. If leg cramps continue, tell your doctor.

Aerobic Exercise

Aerobic exercise is one of the best kinds of activities you can do when you’re pregnant. It will give you more energy, improve your circulation, and reduce constipation, bloating, and swelling. You’ll also sleep better and feel better, too.

Choosing an Aerobic Exercise

Aerobic exercise is activity that increases your heart rate and keeps it at a higher level for 10 to 15 minutes. Try to include aerobic exercise in your routine at least 3 times a week. You might choose walking, using a treadmill, pedaling a stationary bicycle, swimming, or doing low-impact aerobics. Enjoy your aerobic exercise, but don’t overdo it.

The Talk-Sing Test

To get the benefits of aerobic exercise, your heart rate must increase. Do the talk-sing test to find out if your heart rate is too high or too low. While exercising, notice when you start to sweat lightly and breathe harder. Try to talk. If you can’t say a sentence without gasping for breath, you’re working too hard. Slow down a bit and take it easy. If you can sing while you’re exercising, you need to speed up, pedal faster, or work a little harder.

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TheBest Way to Exercise with Doug Jones www.TheBestWayToExercise.com http DOUG’s NEW BOOK! Learn how to Exercise YOUR Eccentric Genius HealthyIntroDougtions.com DOUG’s Exercise DVDs http Doug’s FITNESS CENTER Learn how to exercise and work out correctly with FREE FITNESS SECRETS by Doug Jones, part of his Healthy IntroDougtions to Strength Training series by Stand Firm Fitness. If you have never worked with a personal trainer or fitness professional, or would like to get all of the facts from an expert in the field, we think you’ll appreciate this free advice and exercise tips. This information will help you lose weight, burn fat, build muscle, get strong, be fit, prevent osteoporosis, lower blood pressure, improve cholesterol, get lean, fight depression, reduce anxiety, become flexible, and decrease stress. Have fun working out and please let us know if you have any questions. StandFirmFitness.com http YourEccentricGenius.com There are exercises for the butt, thighs, hamstrings, calves, glutes, hips, back, chest, shoulders, arms, biceps, triceps, abs, abdominals, lower back, forearms, and midsection. Doug Jones, BS, MA, CSCS Exercise Physiologist Certified Strength & Conditioning Specialist President, Stand Firm Fitness, LLC 644 Danbury Road Wilton, CT 06897
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Reasons To Use An Exercise Ball For Abs

Feb 1st, 2010
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Reasons To Use An Exercise Ball For Abs

Using and exercise ball for abs is probably the best decision you could ever make. The reason it could be one of the best decisions you ever make is because using an exercise ball takes all the stress off your lower back and puts all the resistance on your abdominals. Most people don’t use the exercise ball for abs because it is too bulky and takes up too much space in their house. Let me tell you one thing, an exercise ball is a necessity when you want to get abs.

Tips for purchasing an exercise ball for abs

If you are planning on purchasing an exercise ball for abs then you need to know how to decide what ball will work best for you. The process is simple, you want to make sure the exercise ball isn’t too big and isn’t too small for you body size. The two most common size exercise balls are 55cm and 65cm, I normally get a 55cm exercise ball because you can do more with it and it is almost perfect for any body size.

Another tip for purchasing an exercise ball is to not overspend on one. They come in many different types of materials and some exercise ball say they will help you burn more fat and get abs quicker, but the truth is an exercise ball for abs is only an exercise ball. There is no difference between a normal exercise ball and an exercise ball for abs. They range in price from around all the way up to 0, so make sure you don’t overspend because it can get tempting.

3 wonderful exercises using the exercise ball

Ab crunches on the exercise ball

Stabilize your body on a stability ball by finding your balance point for performing a crunch movement (your lower back will be on the top of the ball). Then simply crunch your upper body up while keeping your fingers on the sides of your head, chin up, and feet planted flat on the floor. Try to hold the top of the crunch for 2 seconds while forcefully exhaling and holding a tight contraction of the abdominal muscles. To make this exercise more challenging, you can move your arms straight out behind your head. For more advanced trainers, you can hold a medicine ball or weight out behind your head while completing the crunch . The addition of medicine ball in the exercise will add more resistance to the exercise making it more effective.

Stability ball plank hold

Stability ball plank holds are similar to floor planks, but the instability aspect of the ball will make this exercise much more challenging to your abs and core than standard floor planks. To do stability ball planks holds, position yourself on your toes and with your forearms on the top of a stability ball. Be careful if you’ve never tried this before as it takes quite a bit of balance. Hold the plank position on the stability ball while you make slight 1-inch movements back and forth in every direction with your elbows to make this even more challenging. Try to hold this for 60-90 seconds. Super-studs can try for over 90 seconds hold time on this one.

Advanced leg lift crunch

In the advanced leg lift crunch you will set your body up just like you would when doing the ab crunches, except for this exercise you will lift one leg off the ground and bring it towards your chest while at the same time you are doing a normal crunch. What this exercise does is targets your upper and lower abs while also targeting all the stabilizer muscles. This exercise is a little more advanced so I wouldn’t start off with this one. This is however one of the best exercises you can do on the exercise ball for abs.

If you would like some great six pack secrets then check out sixpack-secrets.com where you will find a bunch of great exercises as well as dieting tips.

Repetition for using the exercise ball for abs

In my experience it is up to the person using the exercise ball in determining how many reps they can do and want to do. I don’t like to set a number because most people if they aren’t tired will not go past that number because their mind tells them not to. So what I like to do is do a certain amount of minutes on the exercise ball. When I first began using the exercise ball my stabilizer muscles were really bad so I had to train them slowly, so I started out with just 10 minutes of basic ab crunches on the exercise ball. Now that I have more advanced and have been using the exercise ball for abs for about 5 months straight I try to do at least 20 minutes of more advanced exercises and I do them 5 times per week. I love the exercise ball and that is why I do it more than any other piece of equipment when it comes to my abdominals.

Other great uses for the exercise ball

Another great use for the exercise ball is if you don’t have the space or the money to buy a bench to work out your chest. The great thing about a good exercise ball is the fact that you can use it to do the bench press and the ball won’t pop. Using the exercise ball to do a bench press is great because you are using your stabilizer muscles again and you also get a better range of motion than you would on a normal bench.

If you are a yoga or Pilates fan then you will love the exercise ball as well. In yoga and Pilates they teach you to stand tall and keep your muscles long and firm, and with the exercise ball you have to keep you muscles firm. You can easily do a full Pilates workout while sitting in front of your T.V. watching your favorite show, so there is no reason you can’t do a great workout if you own an exercise ball.

Things to remember about the exercise ball for abs

A couple things I want you to remember about the exercise ball for abs is that you should never overdue a workout and if you ever feel dizzy or a lack of oxygen stop what you are doing and call a doctor. There should never be a reason why you would endanger your life just to get a better six pack.

Adam Snyder is also the designer and creator or small coffee tables.

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Workout With An Exercise Bike

Nov 4th, 2009
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Workout With An Exercise Bike

Working out with an exercise bike is one of the many workout programs and exercises that will help you to maintain a healthy heart rate and lose weight. Not having any time for healthy food and rest, hectic schedules, and busy lifestyles have resulted in an increase in obesity, cholesterol levels, and other health related problems in people all over the world. Many health experts have developed healthy diet plans, exercises, and workouts for people allow them to cope with their lifestyle in an effort to stay healthy. Aside from yoga, weight training, and muscle building routines, workouts with an exercise bike have been one of the best ways to lose weight loss and burn fat.

It has been determined that workouts with an exercise bike increase a person’s heart beat by approximately 65% to 70%  and for this reason, many people, who can’t find the time to perform regular workouts, like to workout with an exercise bike. Other benefits of working out with an exercise bike include the fact that they can be done even at home and are therefore preferred as opposed to going outside for jogging or a walking exercise. However, it is important to your wellness and health that you know about the correct workout with an exercise bike. Here are some of the best workouts with an exercise bike.

Workouts with an Exercise Bike Basic: There are easy bike workouts for beginners who are just beginning weight loss exercises. You only need to do this type of workout with an exercise bike 3 times in a week. For any workout with an exercise bike you need to warm up for approximately 10 to 15 minutes and then run on the bike for approximately 15 to 20 minutes. You should measure your heart rate while doing this workout to ensure that it reaches the 65% to 70% mark. You should stop exercising when it reaches that mark and relax for approximately 10 minutes.

Aerobic Workouts with an Exercise Bike: For those people who want continuous weight loss, the aerobic workout with an exercise bike is a great option. You should run the bike for approximately 30 to 40 minutes to reach the 65% to 70% mark. This will enable you to burn about 300 calories, which is a good number to promote continuous weight loss.

It has been determined that workouts with an exercise bike increase a person’s heart beat by approximately 65% to 70%  and for this reason, many people, who can’t find the time to perform regular workouts, like to workout with an exercise bike. Other benefits of working out with an exercise bike include the fact that they can be done even at home and are therefore preferred as opposed to going outside for jogging or a walking exercise. However, it is important to your wellness and health that you know about the correct workout with an exercise bike. Here are some of the best workouts with an exercise bike.

Intense Workouts with an Exercise Bike: Workouts such as this typically known as interval workouts with an exercise bike. With these workouts you should complete your period of warm up and then begin working out with an exercise bike. During this exercise, you will have an intense workout with an exercise bike that will considerably increase your heart rate. After you have finished the first session, allow a cool down for a period of time. Following the cool down period continue with another high intensity workout with an exercise bike.

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