Archive for the 'EXERCISES' Category

Do you think strength training routine is something like running on a tread mill or riding a stationary bike regularly? If yes, then you are in a wrong impression of strength training.

Strength training routine is more about improving your resistance towards building muscle mass and also strength.

It is always recommended that every individual must practice regular strength training exercises.

If you find very less time for performing strength training exercises, then don’t worry as strength training exercise hardly needs to be performed only two or three times in a week with each session not lasting more than an hour, according to American college of sports medicine (ACSM).

For getting better results, an effective strength training exercise must be done for two or three hours in a week.

How beneficial is regular strength training program?

The most important benefit of a good strength training routine is if you develop regular strength training habit, you will be less prone to all kinds of health problems, which can be helpful for you to lead a happy life.

• A good strength training routine will help in your day to day activities around your house and also in your yard. It also keeps you independent in many ways, which is an essential aspect for older people.

Do you spend most of your time in front of computer? Then you might be experiencing severe stress in your shoulders.

Shoulder stretches can make you to feel good, if you are experiencing any stress in your shoulders, due to the lot of time spent hunching over computer.

Shoulder stretches also help you in your walking exercise that is in a good posture with shoulders bent back in a relaxed way with your chest open. Some of the important shoulder stretches are given here. Try to practice these workouts and notice the difference.

Simple workout for your neck:

You can perform this stretch for your shoulders at any time of your work to relieve from the stress in your shoulder. Take one of your arms and try to suspend it by your side. Now twist it, so that your palm is facing out, away from your body.

With the other hand, grasp your head and try to pull your ear towards shoulder. You can repeat the same procedure on the other side. Practice this stretch in slow and gentle way. Stop doing it whenever you feel discomfort.

Do you know how beneficial it is to practice regular physical activities? The benefits of exercising mainly depend up on how effectively you involve your body in regular physical exercises.

These regular physical exercises mainly help you to reduce the stress, help in your weight control, and also improve good and healthy eating habits.

If you follow regular exercises in your daily life perfectly, they can serve you with enormous health benefits.

Exercises mainly improve your stress filled moods!

Whenever you feel stressed out with your regular busy schedule in work, spend sometime in practicing certain workouts at your gym or simply go for a brisk walk, which can help you to calm down your stressful mood.

These exercises mainly stimulate various chemicals in your brain, which are responsible for leaving a feeling of much happiness, so that you can feel more relaxed.

You can avoid various chronic attacks on your body!

Combating chronic diseases is one of the most efficient benefits of exercising. If you are worried with your heart disease or searching for a better way to prevent several chronic diseases, then practicing regular exercises, which suits to your age and also other health conditions can be very beneficial for you.

When you purchase the fitness equipment, you also get a sheet of paper with a list of exercises to do. No wonder you’re frustrated and no wonder your equipment turns into another expensive clothes hanger.

Here is a solution for you.

For those of you who can’t or don’t want to go to the gym but want a fast and effective workout, here are five steps that will get you to achieve the best results:

Step 1: Spend some cash on dumbbells and bench

If you have got a few bucks available, then go to a fitness equipment dealer and purchase some dumbbells and an adjustable bench.

For a woman, start with 3’s, 5’s, 8’s, 10’s, 12’s, and 15 lb. db’s.

For a man, go for 50’s with the increment of 5 lb. for each db.

Step 2: Set up your workout space

The most popular choice is the basement, while bedrooms are a distant second. Whatever you choose will do, but the one thing you need to make sure of is that you are doing the exercise correctly. Set a full length mirror in your workout room, it will help.

Don’t overlook your rhomboid muscles, as they are the most important trigger points and they are also responsible for your shoulder movement as well as for shoulder support.

As your shoulders are mostly involved in all of your daily routine activities, rhomboid muscles often experience over tiredness, which can be a cause for chronic pain in your back.

Few rehabilitation exercises for rhomboid muscle injury:

• Reach and pull stretch: Try to stand by clasping your hands in front of you at your chest height, and then drop your head down by stretching it at the back of your neck.Now try to move forward with your arms by stretching your upper part of the body backwards. Hold this position for at least 15 to 30 seconds. Repeat this process for 3 times. This exercise can give better relaxation for your rhomboids.
• Pectoralis stretch: Stand in a doorway distance from the wall or at the corner by placing both of your hands slightly above your head.
  Now slowly try to lean towards the wall until you feel a stretch in front of your both shoulders. Hold yourself in this position for 30 seconds and try to repeat it for 3 times.

Are you regularly practicing warm up exercises before your routine body workouts?

It is very essential for anyone to practice warm up exercises before starting any kind of fitness workout.

Warm up to your body is nothing but preparing your body muscles and joints for more powerful activities, which can help to prevent injuries as well as to provide good blood circulation in your body.

Warm up exercises mainly increases your body temperature and makes your muscles more flexible and also responsive to various strenuous activities. Most of the experts will advise you to engage yourself in certain warm up exercises before you practice stretching exercises.

This warming up of your body must slightly increase your heart rate but not to a level which you will experience during normal body workouts.

Are you aware of these body warm ups?

• Simulated running arm action: It can be done either in seated or in standing position. The seated version can work well, especially for improving your core stability, as you need to work hard to maintain proper stability on the floor. Practice this exercise for up to 15-60 seconds by varying your speed of movement.

Suffering with back pain? Regular back stretches are the best solution for your problem.

Don’t be in the misconception that you are the only person suffering with this problem.

It has been estimated that almost 80% of the total adults suffer with back pain at some or the other stages in their life.

Is there any solution for this problem?

The most common approach to get rid of this problem in your life is to practice regular back stretches. If you practice these particular workouts regularly, then you can avoid the back pain and also these exercises help you to be fit and healthy till the end of your life [Lower back exercises].

Some of most important and also simple back stretch exercises are discussed here. Try to practice these simple back stretches to relieve from your most disgusting back pain.

Back stretch exercise 1:

Initially, try to lie on your back by bending your knees and keep your feet flat on the floor. Now place your hands at the back of your thighs and try to pull your legs towards your chest portion.

Flat tummy! This is the most common desire for every woman.

As far as beauty is concerned, a flat tummy can help your body to look irresistible.

A very few of you are blessed with flat tummies, while most of the people now-a-days are suffering with excess fat around their abdominal areas.

However, it is very tough in order to get flat tummy and also maintaining flat tummies can be a tough job for you.

Many people are in false impression that they can eat what ever they want and can get a flat stomach by simply performing 250 or more crunches per day and can easily burn the excess fat present in their body.

But it is not at all correct, it is very essential for you to maintain a regular and also balanced diet in order to attain flat tummy. Even dieting is also not a good thing which you do to maintain flat tummy or for losing excess body weight. Some exercises can help in attaining flat tummy.

Exercise for your Upper Abs!

• By lying flat on the floor, bend your knees and try to put your feet flat on the floor and hands behind your head, with elbows stretched outwards.

Are you experiencing sleep less nights with a sharp pain in your shoulder or upper arm? This can be due to rotator cuff injury.

Practicing regular rotator cuff exercises can prevent you from this severe and disgusting pain in your shoulder.

Rotator cuff usually consists of four muscles that mainly help you to lift your arm and rotate it away from your body.

These muscles also help in moving the head of your shoulder bone during elevation of arms. Mostly, these muscles are more prone to inflammation and swelling during overhead activities.

So, in order to reduce these swellings and tears it is very essential for you to practice rotator cuff exercises. Before starting these rotator cuff exercises, warm your body so that you can feel better.

Some of rotator cuff exercises are discussed here. Try to follow under the guidance of an experienced physical trainer.

Rotator cuff exercise 1:

• Start the exercise by lying on your stomach either on bed or on table where ever you feel comfortable.
• Then stretch your left arm out to shoulder level with your elbow bent at right angled position (90 degree) and let your hand down.

Are you experiencing frequent falls? Then a regular balance exercise can prevent you from frequent falling.

These falls, fragile bones and low muscular strength are most common conditions in elderly people.

It has been estimated that almost 300, 000 are admitted in hospital each year due to broken hips, which are mostly caused by frequent falling.

Most of you can experience an imbalance in your muscle strength when you reach elderly age.

You can also notice that your walking becomes less stable or most imbalanced. As a result, you can experience sudden falls while you walk or stand due to lack of balance.

So, in order to avoid this imbalance, there are some of the most simple balance exercises which can help you to give better muscle and bone strength. Practicing these balance exercises can help you to stay active and also helps you to live independently for many years.

Practice these simple balance exercises!

Exercise 1: Stand directly behind a table or any chair by placing your feet slightly apart. Now lift one of your legs for at least six inches out to that respective side and hold this position for more than 10 seconds. Next, repeat the same process with other leg.