Total Body Toning Exercises

01/13/2012 Leave a comment

Photo Credit: Glenn Francis CC-BY-SA-3.0 2008

Who doesn’t want a body that looks great, feels great and functions like an athlete? Not everyone can achieve a body builder physique, but everyone can benefit from exercise and whole body toning. Whole body toning can increase your metabolism, which can help you achieve your weight loss goals and decrease body fat. You can also strengthen all of your muscles and achieve a leaner, healthier body. The purpose of whole body toning is to tone and strengthen all the major muscles groups in each exercise routine. Think of whole body toning as a head-to-toe program. Start at the top and work your way down to a firm, toned and strong body. Do at least 10 repetitions of each exercise every other day for maximum benefit. Combine your exercise program with a healthy nutritional diet, and you are on your way to achieving your goal of a toned, firm body. 
Start your total body toning with some biceps curls. Stand up straight with your eyes forward and your feet about shoulder-width apart. Plant your feet firmly on the floor and tighten your abs. Hold a 5 to 8 pound dumbbell in each hand with your palm facing forward. Slowly lift the weight upward by bending your arm at the elbow. Avoid using your shoulder to lift the weight, focusing instead on using your biceps. It is important to keep your upper body straight and do not lean into the lift. Repeat the lift 10 to 15 times with each arm. Alternate sides every other lift or every 5 lifts to increase the abdominal workout and improve balance. Increase the effectiveness of your total body workout by incorporating a step-up exercise. Use a low step block and step up using the leg on the same side as the lift and then step down when you lower the weight. Keep your elbows close to your body to maximize the effectiveness of this workout and to help maintain your balance. Chess presses will strengthen your entire upper body and abdominal muscles. Lie on a weight bench or on the floor. You can also stand upright for this exercise. Place a 5 pound dumbbell in each hand. Hold the dumbbell with your palms facing forward. Bend your elbows at the same level as your chest. Press your arms straight up if you lying down or straight out if you are standing up. Slowly return your elbows back to your chest and repeat this exercise at least 10 to 15 times. 
Stability balls are a great tool to strengthen your core, improve your balance and tone your whole body. Grab some 5 to 8 pound dumbbells in each hand and lie back on a large stability ball. Bend your elbows with your palms facing toward your face and keep your elbows close to your body. Raise your upper body to perform a crunch while keeping your mid-back on the stability ball and your feet planted firmly on the floor. Repeat this exercise 10 to 15 times. Increase the number of repetitions as your strength and endurance increases. 
  
You don’t need expensive exercise equipment to perform some whole body toning exercises. Lie down on a mat or on the floor on your back. Place your hands under your butt with your palms on the floor. Keep your shoulders pressed against the floor and lift both of your legs about 10 to 12 inches off the floor. Point your toes toward the ceiling and then spread your legs slightly, about hip-width. Lift one leg up a few inches and then lower it. Lift your right leg as you lower your left leg and then alternate in a scissors motion. A variation of this exercise is to lift both legs about 12 inches off the floor and cross your ankles, left over right and then right over left. Perform about 20 repetitions for a great lower body and abdominal toning exercise routine. 

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Plyometric Training

01/12/2012 Leave a comment

Photo Credit: LocalFitness.com.au CC-BY-SA-3.0 2008
Plyometric training is a form of exercise where the muscles are stretched and then contracted. The movements of plyometric training can be intense and high impact, so preparation and training are important to help avoid injury. Those who want to begin a plyometric training regime must exhibit both strength and endurance. Jumping, hopping and quick movements around and through obstacles are part of an effective plyometric exercise program. Exercises that take advantage of the elasticity of the muscles and the stretching reflex helps to build strength, flexibility, speed and endurance of the muscles. Quickly contracting and relaxing the muscles involved in a particular activity, such as jumping or pushing, can help an athlete perform better and ordinary people go through a busy day without becoming fatigued. 
Begin any plyometric exercise routine with a thorough stretching of all the muscles of the body. Stretch your arms, legs, chest, back and shoulders. Be sure to stretch your muscles prior to exercises because many of the explosive movements, such as pushing upward with great force in a jumping motion, can result in injury if your muscles are not ready for the exertion. Invest in a good pair of athletic shoes that will provide support for your foot arch and absorb shock from jumping and landing hard. Some plyometric exercises are high impact, so it’s important to protect your feet. You will get more benefit and avoid injury if you perform jumping exercises on any surface other than concrete. Hardwood floors like those found in gymnasiums or cushioned tile floors are best. 

Plyometric training is tough on your joints as well as your muscles. Don’t begin any high-impact exercise program without consulting your doctor, especially if you suffer form joint conditions such as arthritis or gout, or if you have bone loss due to aging or vitamin deficiencies. Gradually increase the power and intensity of your exercise over time. An easy way to incorporate plyometric training into your daily fitness routine is to do some interval training. For example, if you walk for 30 minutes each day, insert 5 minutes of a quick sprint or fast jog for every 5 minutes of walking. When performing squats, insert a squat jump by pushing upward and jumping with power from every third or fourth squat. Incorporate a burst of high intensity exercise for 5 minutes after each 10 minutes of regular exercise. Perform some high energy jumping jack exercises following 10 minutes of push-ups or crunches.

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Whole Body Exercises

01/09/2012 Leave a comment

Photo Credit: LocalFitness.com.au

Many exercises focus on one or two muscle groups, such as curls for biceps and triceps or crunches for abdominal strength. Focused training is important, but a well-rounded exercise program should include some whole body exercises. A well-rounded exercise program will include stretching for flexibility, aerobic exercise, and strength conditioning. Stretching exercises are important to warming up before more intense exercise and help improve flexibility. Walking, jogging and dance-style exercises are excellent aerobic workouts that help increase muscle strength and improve cardiovascular health. Exercises that use your own body weight, such as push-ups and pull-ups, and weight lifting strengthen the arms, back, stomach, legs, hips and abdominal muscles. Before you begin any exercise program, see your doctor for a complete check-up. Some simple whole-body exercises that you can add to your daily exercise routine are the crawl, a push-up and a step-up style exercise. These exercises require no equipment and can be performed at home or in the gym.

The crawl exercise works all the major muscle groups in your body. Begin a simulated crawl on your stomach on the floor. Put your hands in front of your shoulders and bend your elbows. Extend your legs behind your body. Place your forearms on the floor under your shoulders and pull your shoulder blades down. Push your right knee forward by bending your knee and pushing it out to the right side of the body until your knee is even with your hip. Slide your right arm back toward your right knee. Keep your left leg extended and your left forearm on the floor in front of your body. Hold this position for 2 or 3 seconds and then return to the start position. Repeat on your other side. 
Begin the step-up exercise by kneeling on your left knee. Keep your upper body straight. Bend your elbows slightly and keep your eyes forward. Push your right elbow back, your left arm forward, while simultaneously pushing your left knee upward toward the ceiling. Push off hard from your left toes in an explosive upward movement. Return to the start position and repeat this exercise for 5 repetitions. Repeat the exercise on the other side.
This push-up exercise adds an extra step to improve the effectiveness of your whole-body workout. Start this exercise in a push-up position with your hands under your shoulders and your legs stretched out behind your body. Bear the weight of your legs on your toes and make sure your fingers are pointed forward. Make a straight line with your body from head to toe and then raise your body up by pushing upward with your arms. Raise your right leg up toward the ceiling and hold the position for 3 to 4 seconds or longer. Lower your body and repeat on the other side. 

Filed under exercise, fitness, strength

Are You Ready to Power-Walk?

01/08/2012 Leave a comment

The benefits of walking cannot be stressed enough. Walking is one of the easiest ways to lose weight, improve your overall level of fitness and it’s fun. You don’t need fancy equipment to exercise by walking. You need only don a good supportive pair of walking shoes, some comfortable clothing and a safe place to walk. In addition to losing weight and burning body fat, walking can help you reduce your bad LDL cholesterol level and increase your good  HDL cholesterol. You may see your blood pressure lowered and by losing body fat you reduce your risk of developing type 2 diabetes. Walking is a low-impact exercise that works the whole body with minimal risk of injury. For those who want to take their walking exercise to the next level, power-walking may be the answer. Power-walking is a type of brisk walking with a technique to get the most from each stride. The goal of a power-walking exercise is not speed but power and technique. 

Photo Credit: Escuela Virtual de Deportes CC-BY-SA-2.5-CO 2010
Begin your power-walk by concentrating on pushing off from the back foot as your front foot lands on the ground. Walk heel to toe. The front foot should contact the ground heel first and roll across the ground toward the toe as you push off with your back foot using your toes. Allow your hips to rotate forward and backward and your waist to twist naturally while walking. Avoid the urge to lean forward as you power-walk. Keep your upper body upright and look straight ahead. People naturally swing their arms when casually walking. For the power-walk, bend your elbows and keep your arms close to your body. Allow your elbows to swing back and forth with your gait, but don’t pump your arms. Try to keep your upper body and arms as relaxed as possible while you push off during a power-walk. 
If you’ve been walking at a normal gait for 30 minutes or more without becoming fatigued, introduce power-walking in 5 minute intervals. Interval training can help improve your stamina, cardiovascular and respiratory health. You’ll burn more calories by interval training. Walk at a normal gait for 10 minutes and then power-walk for at least 5 minutes. Cool down by returning to a normal walking pace and repeat 5 minutes of power-walking. Beginners may want to power-walk for 2 to 3 minutes and gradually build up to the full 5 minutes of power-walking. As your stamina increases, increase the amount of time for each interval of power-walking until you can power-walk for 10 minutes followed by 5 minutes of normal walking pace. 

For more information, see:

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Functional Training

01/07/2012 Leave a comment

Functional training can improve how you perform every day activities. Ordinary tasks, such as lifting groceries into the car, carrying a child, rearranging furniture and lifting laundry baskets, are activities that require functional strength. The purpose of functional strength training is to increase the strength and endurance of muscles involved in ordinary activities. Functional training can help you recover from an injury, increase range of motion or improve your overall strength, agility and balance. Functional training is especially effective to rehabilitate joints and muscles following injury or surgery. 
Photo Credit: Slyngebehandling CC-BY-SA-3.0 2007
Functional training involves repeating the same movement to improve your performance of that movement. For example, a worker who lifts boxes all day can benefit from functional training exercises that improve the strength of the arms for lifting and the legs for supporting extra weight. Lifting free weights helps strengthen the upper body and legs for more efficient lifting with reduced risk of injury. A professional basketball player can benefit from jumping, running and stretching exercises to improve his or her performance on the court. Golfers can benefit from functional training that strengthens the arms, upper body and improves range of motion in the arms and shoulders. Function exercises can be tailored to meet a specific need by working the major muscle groups involved in performing a task. A whole body approach to functional training is better than working isolated muscles if you want to improve your overall strength and endurance. 
Exercises that use your own body weight with normal movements are a good way to begin functional strength training. Pulling, pushing, sitting and standing up from a seated position are activities that most people perform many times throughout the day. Push-ups, pull-ups and squats involve a wide range of muscles and muscle groups and can increase your strength and endurance for most daily activities. A fitness trainer can help you develop a functional exercise program tailored to your specific needs. 

For more information about functional strength training, see:

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Strength Training for Older People

01/05/2012 Leave a comment

Photo Credit: NIH Public Domain
How many times each month do you lift a basket of laundry, load the car with heavy bags from the market, pick up a small child or move furniture to clean underneath? Daily activities like these require strength and endurance. The old adage “if you don’t use it you lose it” definitely holds true for muscle mass and strength. As we age, we can lose muscle mass if we become or remain inactive. Inactivity combined with aging can result in increased body fat, small, weak muscles and a loss of bone density. Even if you have already experienced some muscle mass loss and decreased bone density, exercise and strength training can help restore some of your lost muscle and bone. Regular exercise that includes strength training can also help reduce the risk and symptoms of arthritis, diabetes, obesity and chronic back pain. If you have been inactive for several months or if you have never practiced a regular exercise and strength training regime, see your doctor for a complete physical and advice about the best strength training program for you. 
You don’t need to join a gym or use expensive exercise equipment to start a strength training program. Push-ups, crunches, squats and lunges are all exercises that you can do using only the weight of your own body for resistance. Warm up and prepare your muscles for strength training exercises by stretching. Start out slowly and perform only a few body weight resistance exercises. Try to complete 5 repetitions of each exercise for the first few days. Gradually increase the number of repetitions until you can perform 15 repetitions without becoming exhausted. You can continue to increase repetitions or increase the amount of time devoted to each exercise. Perform each exercise for 3 minutes every other day for the first week. Don’t focus on the number of repetitions, but each exercise continuously for a full 3 minutes. Add one minute to each exercise each week until you can exercise for a full 30 minutes without becoming exhausted.
Try some free weights like dumbbells or add some resistance band exercises after your begin to see results. Resistance bands are rubber tubes that stretch and offer resistance when you pull on them. You can stand on a resistance band and pull it upward with your arms for triceps, biceps and upper body strength training. Free weights can also help increase arm and upper body strength. 
Begin any new strength training program slowly and carefully. Always take a full 24 hours of rest between strength training exercises to allow your muscles to recover and repair. The goal in strength training is to gradually increase your strength and endurance. Stop exercising immediately if you feel any pain in your muscles or joints. Pain is an indication that you are over-exerting your body. You may feel a bit sore after the first few days, which is normal as your muscles and joints are not accustomed to the extra work. See a doctor immediately if pain persists or if there is swelling. 

For more information about strength training, see:
Centers for Disease Control, Why Strength Training?

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Start Walking and Get Fit

12/28/2011 Leave a comment

Walking is one of the easiest exercises to help you lose weight, firm and tone your body and get fit. You don’t need expensive exercise equipment or a gym membership to walk your way to weight-loss and fitness. People who walk regularly can experience lower cholesterol, stronger bones, improved circulation and a reduced risk of type 2 diabetes. You do need a good pair of walking shoes for proper support. See your doctor for a checkup and a podiatrist if you have any problems, such as pain and soreness in your feet, ankles or knees.
Photo Credit: Sarah N CC-BY-2.0 2004
A busy lifestyle or hectic work schedule are not barriers to walking and other exercise. You need about 30 minutes of exercise each day to lose weight, maintain your weight and stay fit. You don’t have to get your 30 minutes of walking exercise in one session. Break up your daily walk into short, 10-minute periods of walking. Walk before work, during your lunch break and after work. Wake an hour earlier each day and walk for 15 minutes. Walk for 10 minutes before lunch or walk a few blocks to your favorite deli for a salad and some fruit for lunch. Walk to work if your job is 30 minutes or less from your home. Vary your route to avoid becoming bored with your daily walk. Walking the dog is a perfect opportunity to get some exercise. Your dog will enjoy the long walk and you can enjoy the benefits of walking. Take part in a walking tour of the historic section of your town or in a nearby city. Pair up with a walking partner or join a walking group to help keep you motivated.

Don’t get discouraged! Set realistic goals when it comes to exercise, fitness and weight-loss. If you haven’t been exercising regularly, you may become exhausted after only 10 minutes of walking, that’s okay! Don’t give up. Walk for 10 minutes each day until you can finish your walk feeling energized. Gradually increase your walking time by 5 or 10 minutes until you can walk for 30 minutes without becoming exhausted. 
When you are walking for 30 minutes without feeling tired pick up the pace. Walk faster to get more from your walk. Try adding some ankle weights to help strengthen your ankles and knees. Use ankle weights with a normal walking gait. Don’t use them for brisk walking or jogging exercise. Carry a 5 pound dumbbell in each hand to help strengthen your arms and increase the cardio benefits of your walk. 

For more information and walking tips, see:

WebMD, Make Your Walk a Workout, by Linda Melone, Reviewed by Brunilda Nazario, MD,2011

Filed under exercise, fitness, walk, walking

Inexpensive Must Have Home Gym Equipment

12/23/2011 Leave a comment

Gym memberships can be expensive and sometimes your busy schedule or bad weather gets in the way of gym time. One way to beat the busy holiday season and stay fit is to exercise at home. You don’t need a fully equipped, professional home gym to exercise safely and effectively. You need only a few items, most under $100 each, to get the benefits of a light gym workout at home. Use extra caution when using exercise equipment at home if you are alone. 
While a treadmill or elliptical machine are effective for cardio exercise, you can get the benefits of a cardio workout at home  using something as simple as a jump rope. Stretch your muscles for about 10 minutes prior to beginning your jump rope exercise and then get heart beat up by jumping rope. Jump rope for about 20 minutes to get the maximum benefit from this tough cardio exercise. Cardio exercises not only strengthens your heart and lungs, but also burns calories and helps with weight loss. Practice jump rope exercises on a smooth, solid floor. 
Using a step-block is a great way to get cardio exercise, increase your leg strength and burn calories. Pick  up a set of step-blocks in different heights so that as your balance and strength increase, you can take your step exercise workout to the next level. Make sure your step-block has non-skid surface for safety.
Photo Credit: Public Domain
You don’t have to invest in a full set of professional weights or a weight lifting machine. A set of dumbbells that can be adapted for more or less weight can work well to help keep you toned and strong. Add some resistance bands to your home gym inventory to help strengthen your legs, arms, back and core. Hand weights and resistance bands are easy to use and to store away when not in use. Ankle and wrist weights can help increase your arm and leg strength during any exercise, such as walking or jogging. A bench is good investment if you plan to lift weights at home. 
To help improve your balance and get the most from your home exercise routine, pick up a balance ball. Balance ball exercises strengthen your core muscles, as well as improves functional strength, flexibility and balance. Balance balls are available from about $50 and should last several years with proper care. There are different sizes of balance balls, so be sure to select a size that is comfortable for you. Wobble boards or balance boards are an inexpensive addition to your home exercise equipment. Balance on a wobble board while holding a 5 pound dumbbell in each hand to improve your balance, core and arm strength and increase your stamina. 
For more information and equipment options, see:

WebMD, At-Home Workouts: 5 Essential Items for a Home Gym, by Colette Bouchez, reviewed by Brunilda Nazario, MD, 2009.

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Stretching At Work

12/22/2011 Leave a comment

Sitting at a desk all day at work can take a toll on your body. Your back can feel tired, your arms and legs feel tense and your neck may hurt. Slumping over in your chair can wreck your upper back and shoulders. Sit up straight and exercise regularly throughout the day to avoid back pain and stiff muscles. You can stretch your muscles and exercise your body while sitting at your desk. Stretching at your desk can help stimulate your circulation and help avoid an aching back. You will feel more invigorated and less tired after a few stretching exercises at your desk. 
Photo Credit: Public Domain
Begin stretching by tucking your chin. Look straight ahead and straighten your back. Drop your shoulders slightly and then tuck your chin toward your chest. Resist the urge to slump your shoulders. Tighten your abdominal muscles and keep your back straight and your shoulders back. Hold the stretch straight forward for 10 seconds. Turn your chin toward your left shoulder and hold for another 10 seconds and then turn toward your right shoulder. Return your chin to the middle of your chest. Repeat this exercise 10 times. 
Stretch your neck muscles to help relieve tension in your neck and upper back. Sit up straight in your chair with your shoulders straight and your knees together. Look straight ahead and then slowly lower your right ear toward your right shoulder. Hold the position for up to 30 seconds when you feel the muscles on your left side begin to stretch. Repeat this exercise on the other side. 
After stretching your neck, focus on your shoulders and upper back. Look straight ahead and sit up tall in your chair. Drop your shoulders slightly. Roll your shoulders in a circle toward the front 10 times and the reverse the rotation toward the back.  Next, sit up tall and push both of your shoulders back toward the back of your chair. You should feel your chest muscles stretching. Relax and then repeat 8 to 10 times.

For more information and examples of stretching at work, see:
Mayo Clinic, Slide Show: Office Stretches, 2010

Filed under exercise, fitness, stretching, work

Exercises to Strengthen Your Back

12/21/2011 Leave a comment

Photo Credit: Public Domain
A tired, sore, aching back can interfere with your daily activities and prevent you from enjoying many things. There are several easy exercises that you can do at home that can help strengthen your back muscles, increase flexibility and help relieve back pain. See your doctor to make sure it is safe for you to exercise your back and rule out conditions like osteoporosis before starting an exercise program.
An easy exercise to help strengthen your back is the leg extension. Start the exercise by getting on the floor on your hands and knees. Place your knees directly under  your hips and keep your hands flat on the floor at shoulder width. Tighten up your tummy and then extend one leg straight out behind you. Extend your arm on the opposite side straight out in front of your body. Try to keep your head, neck, spine, arm and leg in a straight line. Hold the stretch for a few seconds and then return to the start position. Repeat using the other arm and leg. Do 5 or more repetitions of this exercise every day to help strengthen your back muscles and improve flexibility and strength.
The side plank exercise is an excellent way to help strengthen your back and improve balance and coordination. Lie on your left side with your body forming a straight line. Lean on your elbow and forearm with your elbow directly below your shoulder. Lift body straight up on your elbow so that your body forms a straight line. Hold this position for a few seconds and then relax. Do 5 repetitions and then switch sides. This exercise will not only strengthen your back, but also help to tone and strengthen your abdominal muscles. 

When your back muscles feel tight, you can do some toe touches to stretch the muscles and improve flexibility. Stand with your feet hip-width apart. Raise your arms over your head and reach as high as you can. Bend over from the waist and try to touch your toes with your fingertips. Hold the stretch for a few seconds and return to an upright position. Repeat this exercise 5 to 10 times to really stretch the back muscles and strengthen your core.

Hip lifts strengthen your lower back and leg muscles. Lie on your back with your knees bent and your arms at your sides. Place your palms flat on the floor and press your shoulders against the floor. Squeeze your abdominal muscles and your buttocks and then lift your hips toward the ceiling. Hold the position for 10 to 20 seconds and then relax. Repeat this exercise 10 times.

The lunge is an exercise that works your back, abs and leg muscles. Stand up straight with your feet slightly apart. Put your hands on your hips for stability and then take a giant step forward with one leg. Keep the other foot planted firmly on the floor. Slowly lower your upper body straight toward the floor until your forward legs forms a 90 degree angle. Hold the position for a few seconds and then push back with your forward leg to the upright position again. Repeat the lunge 5 to 10 times on each side. This exercise will also improve flexibility and balance.

For more information on back pain and exercises, see:

Filed under back, exercise, fitness

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