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January 3, 2008
The shortage of the influenza vaccine made headlines all over the nation in the past, prompting long lines at health departments everywhere. While vaccines are helpful ? especially for those with serious health problems ? most people can improve their chances of staying healthy during flu season with exercise and nutrition. Unfortunately, this preventative angle hasn?t been getting much publicity.
The concept is simple: in order for your immune system to work, you have to move. This isn?t a far ? out concept, it is a medically recognized fact. One of the reasons health care providers try to get patients moving as soon as possible after surgery is to stimulate immune response and decrease the chance of infection. The same principle applies to preventing the flu (maybe if you go home and rest you will also buy some more medicine, causing an increase in profit. Maybe that?s why they prescribe you some rest, so you can remain ill, but that?s a whole other story). If you engage in a daily exercise routine and get the proper amount of vitamins, you have a significantly reduce chance of getting the flu.
Movement is crucial to fighting illness off. While we have a pump to get blood through the circulatory system ? the heart ? there is no pump for the lymphatic system, which provides a crucial line of defense against infection by carrying lymph fluid throughout the body. The only way to move the lymph fluid through the body is to move ? contracting your muscles and compressing parts of the lymphatic system. This action, analogous to squeezing toothpaste out of the tube, is what moves the lymph fluid throughout the body.
On the nutritional front, it is also important to increase your intake of Vitamin C. Two important components of your body?s immune system are cholesterol and Vitamin C. (This does not mean you should go wolf down a couple of Big Macs and a glass of orange juice! Your liver makes plenty of cholesterol ? just add the Vitamin C.)
In summary, exercise is a very effective way to strengthen the immune system. Combine it with a plentiful supply of Vitamin C in your diet and you will decrease your chances of catching the flu?even with out the flu shot.
December 29, 2007
What I’m going to give you in this article is a tip how to jump higher. This actually works, so if you do it, you WILL be able to jump higher.
Tip How To Jump Higher #1:
The higher you can jump is determined by how much force you exert with your legs against the ground. The stronger your legs are, the more force you can put against gravity, and thusly, they higher you’ll be able to jump.
Tip How To Jump Higher #2:
Set up a new workout routine to isolate your leg muscles. In order to get all the benefit out of this, you’ll need to use heavy weights! I highly suggest you look into a personal trainer, however they can get expensive. Do you research and you should be able to work something out with one. If you can’t, I suggest doing squats and leg press at the heaviest weight you can. 3 sets of 10-15, depending on how fatigued you are from the day.
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Those are just 2 tips on how to jump higher. Like I said, a personal trainer would be great, but not everyone can afford one. If this is your case, you may want to look into the World’s Best Guide To Jumping Higher
November 6, 2007
Were you consumed all summer with kid activities? Now that it is quiet around the house with the kids in school and other activities, what about Mom?
No time? Remember the story about the airplane oxygen mask? Put your mask on first before assisting someone else. How quickly we forget that we need to take care of ourselves before we can take care of the world. But we must find the time, just like we do find time to eat and sleep.
A friend of mine takes her six boys out for soccer practice. Yes, you did read right that she does have six boys. While they are playing soccer, she goes for her walk and peers in every now and then on the game.
Another trick is to just schedule it in. Isn?t it always the case that as impossible as it might seem to get another appointment in with the kids schedules, we always seem to cajole someone into looking after them while we get to the ultra important appointment. Why not pretend that ?me? time is ultra important? It is important. But we seldom give ourselves the attention we deserve.
A fitness program does not have to be all consuming in time. It doesn?t mean getting up really early to get to the gym every day. If you talk to a trainer, they can give you what you can get away with.
Most recently, I wrote up a program for a woman who has never been active, except for the occasional bike ride. A ha! The occasional bike ride.
Her fitness program now consists of getting some nice music to get in a walk twice a week of 15 minutes. She loves it. She just got her MP3 player updated and now she looks forward to her walks. Of course, I threw in some fun toning moves she can actually do at work. As well, there were some nice body stretches which really got her to feel great. Isn?t feeling great what life is all about?
So see a trainer and see what your program would look like. Why should other women have all the fun? You deserve it too. And if you don?t like your program, just say ?I?ll try it on?!
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A variety of personal interests and professional paths have led Hema to her current role as a personal trainer and yoga instructor with over 20 years experience. Hema is listed in Who?s Who in the World and is an author, lecturer, Can-Fit-Pro certified personal trainer and certified nutrition and wellness specialist, who specializes in body-mind-spirit consulting and training women. Hema has helped many clients overcome issues in their lives using yoga and meditation.
For more information on how Hema can help you through yoga, contact Shanti Consulting today for a free consultation at http://www.getshanti.com and sign up for the free newsletter. For more information on meditation, please see http://www.getshanti.com
Most of us know that exercise is good for you. But did you know that more and more research is indicating that exercise is the closest thing we have to the fountain of youth? That?s right, exercise can decrease our risk for a number of illnesses and conditions, including heart disease, diabetes, osteoporosis, and the general decline in conditioning associated with aging.
The downside, however, is many people get carried away in their exuberance to get fit, and becoming injured can be a very real concern. The following tips are designed to help you avoid being sidelined by a painful injury early in the season.
-Warm up before and cool down after exercise. Warm up to get your heart going and the blood flowing in your muscles by walking, taking a slow run, or any movement that gently increases your heart rate. After exercise, cool off by walking or doing some light stretching to allow your heart rate and breathing to get back to normal.
-Use the proper equipment for your activity. Equipment that doesn?t fit or work well can also be an invitation for accidents and injuries. If your sport involves walking or running, your shoes are your main piece of equipment?make sure they?re not old or worn out.
-Drink! This may seem like a no-brainer on the hot, humid days of summer, but dehydration can occur even on cooler days. Also, know the signs of heat stroke or heat exhaustion, which include feeling light-headed or dizzy, clamminess, lack of perspiration, shivering, and feeling cold.
-Slowly increase the intensity and duration of your workouts. On the first really nice day of spring, we all want to set the world on fire, but take it easy. If you are working toward a goal, gradual increases are the way to get there without injury.
-Be consistent with your exercise program. If you check the waiting room of your doctor?s office on Monday mornings, it?s likely that you?ll find a fair share of weekend athletes. Set up an exercise program that is regular (three times a week is ideal to start) and incorporates a balance of strength, flexibility and endurance.
-Listen to your body. More often than not, your body will give you signals that it?s worn down or getting injured. The key is listening to those signals. Pain, fatigue, sleeplessness, or lack of motivation may be signals that you need to take a rest. This leads us to?
-Rest. Taking a break from exercise is an important component to conditioning. When you rest, your body recovers from previous workouts, allowing your heart, lungs, and muscles to get stronger.
-Mix It Up. By adding some variety to your workouts, you are not constantly using the same muscles and joints. Switch your activities and give those muscles and joints time to recover.
-Finally, know the signs of an impending overuse injury. It?s usually very clear when we are injured from some kind of trauma or a muscle pull, but overuse injuries can sneak up on us. Sometimes it?s difficult to distinguish between everyday aches and pains and a true overuse injury. Common signs of overuse include pain that lasts hours or days after a workout, swelling, and reduced range of motion, or the feeling of ?favoring? a muscle or joint.
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Lynn Jaffee is a Licensed Acupuncturist and credentialed Chinese herbalist. She practices at Acupuncture in the Park in St. Louis Park, MN. Lynn can be contacted online at http://www.acupunctureinthepark.com.
November 2, 2007
Want to know what the best butt exercise is to get that sexy tight firm butt? I don’t think I know one single woman that doesn’t want to achieve a tighter firmer butt.
Well, the answer to your quest for the best butt exercise is not in some fancy machine or butt blaster. In fact, most of your best butt exercises are simply done with bodyweight or free weights. I’ll cover one of the most effective exercises for tightening the old buttocks in this article.
It’s called the single-legged Romanian Deadlift. It’s a great exercise for firming both the butt and the back of the thighs. Also, because this is a single-legged exercise, it really helps strengthen your ankles and other stabilizer muscles throughout your legs. Here’s how to do it:
1. Looking straight ahead, stand and balance on one leg, and kick the other leg out slightly behind you.
2. Maintain a very slight bend in the knee throughout this exercise.
3. Now start to bend forward while simultaneously pushing the butt and hips back and keeping a flat (not rounded) back.
4. While bending over and pushing the hips back, kick your other leg out behind you and reach down with your hands towards the toe of your foot that’s planted on the ground and try to touch it. You should feel a stretch in the hamstrings as you get to the deepest part where your back is parallel to the floor.
5. Then, focus on squeezing the butt muscle hard while you reverse the movement and bring yourself back to upright (all the while maintaining that flat back)
Alright, that was one rep! Now do 5-10 reps with each leg for 2-3 sets mixing this exercise into one of your normal workouts (or even just try this at home in your living room). At the end of a couple sets, I guarantee you’ll be feeling this big-time in your buttocks and the back of your thighs!
I know it may sound a little complicated, and the first time you try this butt exercise, you may really need to concentrate on your balance. But after a couple sessions of practicing these one-legged romanian deadlifts, you’ll start to get the hang of them and be able to focus more concentration on keeping the butt tight throughout the range of motion.
Once you get this down and practice this killer butt and thigh exercise regularly, you’ll be well on your way to showing off a tighter, sexier butt! See below for more amazing butt and thigh exercises.
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To discover more of the world’s most effective butt and thigh exercises, go to Sexy Butt Exercises and grab free instructions and photos.
If you’re interested in finding the best techniques for a flat sexy stomach, go to Flatten Your Tummy.
Michael Geary (CPT) is a recognized International Fitness Expert, contributing writer for Muscle & Fitness Hers Magazine, and author of the internationally-selling book, The Truth about 6-Pack Abs. Also please support a courageous man fighting obesity at the Help Beat Obesity blog
October 29, 2007
The squat is potentially the most beneficial exercise you can perform for your overall muscle development. Every time you do a workout your body responds by making more testosterone to help you build more muscle. The amount of testosterone produced is dependent on the intensity of the exercises you performed during that workout. The squat is probably the most intense exercise you can perform and thus will potentially produce the greatest increase in testosterone. This increased testosterone production will not only help you build bigger and stronger legs, but will also help your muscular development throughout your body.
You may be asking yourself, ?so why isn?t everyone performing squats?? The simple fact is the squat is a difficult exercise to master, and can be intimidating especially for beginning weight lifters or bodybuilders. The squat has also gotten a bad rap, as being bad for your back or knees. The reason for this bad reputation is because many people just don?t learn to perform the squat correctly, and ultimately they get injured as a result. My sole purpose here is to teach you how to perform the squat correctly with perfect form so you can avoid injury and explode your muscle growth.
The first thing you must do before performing a single repetition is to ensure the squat rack is set up to properly fit you. Adjust the squat rack so the bar is at approximately chest height. This will allow you to unrack the weight without having to come up on your tip toes or waste energy by performing too much of a squatting movement. Also, adjust the cross bars, so they are about an inch below the level of the bar at the bottom of your squatting position. This will allow you to bale out at the bottom of your squat if you need to.
Alright, now that we got the squat rack set up it?s time to get down to business. Approach the bar and center yourself underneath it. The bar should rest across your upper trapezius muscle below the level of your seventh cervical vertebrae. Your seventh cervical vertebra is the big bump you feel at the base of your cervical spine when you bend your neck forward. The bar should NEVER rest on your cervical spine. Position your hands on the bar at a comfortable position.
Now, extend your knees and unrack the bar. Before descending, lock in your low back and pull your shoulder blades back. Your low back should have a slight inward curve (lumbar lordosis). This posture should be maintained throughout the squatting movement. When visualizing this position think of a military man or women coming to attention. This is the position you want to be in before starting the squat. Your feet should also be turned slightly outward.
You?re now ready to begin. When you descend think about sitting back into a chair. As you go down, you should be simultaneously bending at your knee and hip joints, but never let your back round over. It is O.K. for your trunk to bend forward, but this should come from flexion of your hip joint and not from bending at your low back. Actually, it is a must that your trunk flex forward to maintain your balance. If you attempted to keep your back perpendicular to the floor you would lose your balance backwards or would have to allow your knees to go past your toes as you descended. The latter, by the way, is a huge no no. You should never allow your knees to go past your toes. If you do, you?re putting tremendous and potentially damaging pressure on your knees. Descend until your thighs are parallel with the floor. Have a training partner watch you from the side, so you can get a feel for where this position is.
Once your thighs are parallel with the floor, press up. You should now be simultaneously extending at your knee and hip joints. A big mistake I see people making is they extend at their knees without coordinated extension at the hip joint, as well. This causes too much forward flexion of the trunk and they inevitable round their back. They compensate by completing the movement through extension of their low back, which increases strain on the low back and could lead to injury. Avoid this by remembering to keep your low back locked in and your shoulder blades back, as you press up.
Another important point to mention is to always keep your eyes straight forward throughout the squatting movement. Don?t attempt to look at the ceiling or down at the floor. Both can have detrimental effects on your form.
Now that you know exactly how to successfully and safely perform the squat it is time to start practicing. I recommend you use just the bar or broomstick to practice with until you have mastered the proper technique. Use a training partner to give you feedback. Once you have mastered the correct form you can begin adding weight. Never sacrifice your form just to lift more weight. I assure you that if you learn the correct form your muscle and strength gains will soon follow. Best of all, you will avoid injury.
Alright, it is time to put your new found knowledge of the squat to work and watch as you take your strength and muscle growth to a new level. I wish you the best of luck in your fitness pursuits.
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Please visit http://www.thebodybuildingpro.com/ to find an extensive listing of weight lifting, bodybuilding, fitness, and weight loss related information, resources, and articles. Please email bodybuildingpro@aweber.com to subscribe to our Better Body Newsletter.
October 22, 2007
Strength training and power training are critical components to the success of any athlete competing in sports that rely on speed and power for success. More specifically, the proper use of the Olympic lifts (the snatch, clean and their variations) facilitate improvements across a variety of modalities. When learned and executed correctly, Olympic Lifts increase and improve strength, power, speed,
coordination, balance, flexibility, as well as overall conditioning. As a coach, you understand the role that all of these functions play in developing competitive and successful athletes.
However, the Olympic Lifts require extreme focus on the part of both the coach and the athlete in order to take advantage of the many benefits that these movements provide. If these lifts are not performed correctly, athletes drastically increase the likelihood of sustaining potentially serious injuries. For this reason, if athletes have not learned the correct way to perform the exercises
they should not attempt to execute the exercise at all.
Fortunately, Olympic lifting can be taught and learned easily by following progressions. During instruction, each lift should be broken down into simple movements that athletes should master before progressing to more complex movements. With the number of exercises available, athletes of every level will be able to quickly learn and execute the movements. Therefore, you will be able to improve the efficiency and explosiveness of your athletes the very next time you step into the weight room.
When learning any Olympic Lift, it is critical that emphasis is placed on learning proper, explosive technique by using light weights. Most of the time, athletes employ the ?more is better? philosophy, thinking they will see greater benefits by using as much weight as possible. This will only lead to injury. Our goal is to increase power output and that comes from moving the weight quickly. If the weight is heavy, the weight will move slowly, the athletes? technique will suffer and injury potential is increased.
Mastery of technique must be emphasized in order to reap the full benefits of these exercises.
The Snatch - Learning the movement complex and progressions
Here are the exercises we use to teach our athletes how to Snatch. We first breakdown each part of the lift before having the athlete attempt the Snatch as a whole. Many years ago, Strength & Conditioning Expert Mike Boyle taught me that it is much easier to have your athletes learn the lifting
progressions in order to perfect the movement pattern before you put it all together. It speeds up the learning curve and makes certain that the athlete does not get into bad habits when performing the lift. Use the following exercises in your weight training routine. This will ensure that you take the necessary steps in learning to execute the Snatch properly, as well as derive strength and power benefits from the movement progressions themselves.
Snatch RDL
Stand with the barbell in hands with hook grip, feet at hip width, shoulders back and chest up. Make sure that the chest is over the bar. Keeping arms straight and eyes fixed straight ahead, lower bar by moving the hips backwards while maintaining a slight but fixed bend in the knees. Stop once the bar reaches the top of the knees or when the flexibility in the hamstrings run out. Quickly return to the starting position by driving the hips forward and standing up straight. The goal of this exercise is to get the athlete used to the starting position as well as understand the need to drive the hips forward to create momentum.
Snatch RDL to Power Shrug:
Stand with the barbell in hands with hook grip, feet at hip width, shoulders back and chest up. Keeping arms straight and eyes fixed straight ahead, lower bar by moving the hips backwards while maintaining a slight but fixed bend in the knees. Stop once the bar reaches the top of the knees or when the flexibility in the hamstrings run out. Quickly drive the hips forward. So the hips reach full extension, explosively shrug the shoulders and rise up onto the toes.
Here the goal is to expand on the skills of the previous exercise and begin to implement the correct upper body technique. Many athletes begin bending their arms at the elbows, lifting the weight with their arms. Instead the focus must be on shrugging the shoulders, keeping the weight close to the body.
Snatch RDL to High Pull
Perform this drill as you did the previous exercise. Once you are up on the toes, continue to elevate the bar to mid-chest height by bending elbows and continuing the upward movement of the bar. Be sure to lift elbows up and keep the bar close to the body.
When performing the high pull, it?s important to keep the arms straight until you achieve triple extension. Only upon full extension of the ankles, knees and hips should the arms begin to bend at the elbows. Premature flexion of the elbows is a very common mistake among young athletes and will result in improper execution of the exercise.
Muscle Snatch
Standing erect with barbell in hands with a snatch grip and feet at hip width, slide bar upwards along the body to near shoulder height. Once at shoulder height rotate elbows underneath the bar and continue to move bar upwards by pressing it into a catch position. Descend the bar in reverse order.
I have found that teaching Olympic lifting is much easier if you first break down each of the movements and teach them as partials or stages of the entire lift. Once your athlete has perfected each individual movement, they will find performing the whole snatch a much simpler task. Also, if you have an athlete struggling with a particular stage of the lift, you can use these exercises to clean up their form.
Apply these exercises and techniques to your athletes and clients and they will be performing the ?complicated? Olympic lifts with perfect form in no time.
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Patrick Beith is a Performance Consultant for Athletes’ Acceleration, Inc, http://www.AthletesAcceleration.com
October 8, 2007
They say that you are what you eat but that is only partly true.
To become and stay fit you need to exercise. The amount of exercise you should do is directly related to your fitness aspirations and your lifestyle.
By logging into this exercise site you are showing that you want to explore the various exercise options and hopefully find a fitness regime that will suit your aspirations.
Lets start with the average person who just wants to feel good about themselves and their body.
Age is not of paramount importance. Anybody between 10 and 90 years old can find an exercise program coupled with a healthy diet that will keep their body feeling and looking toned.
The simplest of all and which will suit any age group beginning an exercise program, is walking. The opportunity to walk is not dependant upon your work or where you live but it takes a little thought and some decision making.
Try to take an exercise walk at least twice a week for at least 1-2 miles on top of your work or other daily routine. Do not push yourself too hard to start with but gradually increase the distance and try some power walking as you go along.
It is important not to over exert yourself at any time and although you may start by having aching or stiff muscles by the time you get back after a few days your body will adjust and the feel good effect will start very soon.
If you are unable to leave home perhaps because you have small children to care for or for any other reason, it is well worth considering purchasing an exercise machine to use in the safety and comfort of your home.
An exercise treadmill can tell you the distance you have covered so that you can pace yourself accordingly and set your weekly/monthly targets and many have heart rate monitors, amount of calories burnt, and other useful extras.
If you have the desire to achieve greater exercise goals such as a weight losing regime, muscular development or stamina building it is imperative to have a medical check up and discuss your exercise aims with your Doctor before starting and abide by his advice.
These days most people reading this will have access to a nearby exercise center or gym where they will find a variety of exercise machines and exercise equipment and just as importantly a qualified fitness adviser who will recommend an exercise program to achieve your fitness goals.
If you prefer to work out at home and have the self discipline to keep to a structured exercise program then you should consider acquiring some equipment and set aside a space in your home where it can be located permanently.
Regular running and jogging are basics and cost only the price of a tracksuit and trainers. Simple and inexpensive exercise equipment includes weights of various types, an exercise ball and even exercise videos which will provide ideas and interest if you find some of your own fitness routines are becoming boring.
More sophisticated exercise equipment that can provide specific groups of muscle with a work out to build up mass or can increase cardiovascular fitness to provide better stamina can be found in a fitness center where you will be advised on their use.
Otherwise think about an exercise bike at home for all round general fitness and building leg and arm muscle mass and increasing stamina. Abdominal exercise equipment can give you a six pack and weight lifting exercise machines can give a man those pectorals he’s always wanted.
For home use I would advise you to go to a gym or fitness center, have a good look at their exercise equipment and ask questions of their instructors.
Get hold of an exercise equipment review either from a catalogue, magazine article, or on line and then make your decision.
Finally decide on a training schedule, stick to it, increase it as you become fitter but don’t over do it, and keep to a healthy diet.
Copyright 2006 Jaks Lloyd
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Jaks Lloyd is a former photographic fashion model. She now lives in Spain and indulges her creative talents by writing and building innovative authority websites.
http://www.hotexercise.com
http://www.eyebeautytips.com
September 7, 2007
Getting in shape can be a difficult thing. If you have decided to start a fitness regimen or if you are looking to increase your level of physical fitness you should hire a personal training professional. Here are 5 reasons that you should hire a fitness coach.
1. The biggest reason is for motivational purposes. If you have someone telling you what to do you will be more likely to work out to the best of your ability and not slack off.
2. Another reason is for safety. A personal trainer can tell you how to do an exercise correctly so that you do not harm yourself. They can also stop you from overextending yourself if you get a little gung ho and try to over train.
3. A trainer will also help you save time. Get a good work out in less time. They will choose the best machines for you to use so that you can get a good effective workout in the shortest possible time.
4. Get a workout tailored for you. The personal trainer you hire will customize the workout to your needs. Do you play a particular sport? Do you need work in one are over another? Do you have a bad back? Your personal trainer can make an exercise program just for you.
5. The last reason to choose a personal training professional is to get results. They know what they are doing. They have been trained to get you fit. Without a trainer you might not see results and you may quit. Personal trainers can show you results and show them to you quickly.
So if you are looking to get fit why not do yourself a favor and hire a fitness coach to help get you there.
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