Some examples for lower ab exercise are as follows:
The reverse crunch (using the slant board) - with your hand holding the bars and your legs straight on the floor, raise your knees to your face, while bending your knees, until the fetal position. Then slowly drop your rear end until you touch the board and repeat the exercise.
Leg lifts (performed on the Roman Chair) - Start with your back on the back support and lift your knees/legs to its highest point. Feet should not be allowed to swing behind your rear end at its lowest point for safety and momentum purposes.
Hanging leg raises (performed on the cable machines) - Start by hanging from the middle pull up bar on the cable machines. The hanging leg raise is probably the most result producing stomach exercise since it is generated from the lower abs and then incorporated the upper abs at its peak. It begins by having your feet lift over and above your waist until it reached approximately where your hands are holding on. Remember to keep you body from swinging back and forth. This will cause you to use more stomach muscles and less momentum.
To Learn More : CLICK HERE
Tuesday, November 17, 2009
Monday, November 16, 2009
Pressure on workouts?
Dreading the workout? That won’t help. If you spend the day worrying about having to make it to the gym, chances are you aren’t going to give it your all. Don’t think of working out as a task, but rather as a benefit. Get up early and work out to start your day. Now, you have the whole day to look forward to.
Tie your weight loss to an important event. Weddings, anniversaries, and reunions can be great motivators to help you exercise and lose weight. As always though, make sure you set attainable goals.
A little psychology can go a long way. Shaping is a behavioral modification technique that introduces new behaviors over a given period of time. If you’re concerned with having to work out for an hour, don’t. Work your way to that hour by starting with a 30-minute workout, and gradually increase the amount of time until you reach your target.
If you are starting to feel like you can’t complete an entire workout, then don’t. Do not be afraid to cut workout short. After all, 45 minutes instead of an hour is better than nothing at all. And you can always do a few sit-ups or stretches before you go to bed to help add flexibility to your day and make up for the sit-up and stretches you missed in your daily workout.
To Learn More : CLICK HERE!
Tie your weight loss to an important event. Weddings, anniversaries, and reunions can be great motivators to help you exercise and lose weight. As always though, make sure you set attainable goals.
A little psychology can go a long way. Shaping is a behavioral modification technique that introduces new behaviors over a given period of time. If you’re concerned with having to work out for an hour, don’t. Work your way to that hour by starting with a 30-minute workout, and gradually increase the amount of time until you reach your target.
If you are starting to feel like you can’t complete an entire workout, then don’t. Do not be afraid to cut workout short. After all, 45 minutes instead of an hour is better than nothing at all. And you can always do a few sit-ups or stretches before you go to bed to help add flexibility to your day and make up for the sit-up and stretches you missed in your daily workout.
To Learn More : CLICK HERE!
Saturday, November 14, 2009
Simple Fitness information that you can follow..
Bring back those old college days. Most people gain weight, or have trouble losing weight because they have trouble controlling their portions or calories, especially at dinner. A low-calorie frozen dinner may be just the solution to this problem. Frozen dinners are already pre-portioned, so you know exactly how many calories you are consuming.
Grab your significant other and go window-shopping. You’ll be surprised at how far and long you walk when you’re doing so with good company. If dinner is in the plans, go for a walk afterwards, it will help your digestion and will also help burn off those extra calories you took in with that dessert.
Give us a kiss love. Passionate kissing can burn almost six and a half calories a minute. Just ten passionate kisses a day can help you burn twenty-three thousand calories a year – the equivalent of eight pounds. Pucker up!
Pull out that toothbrush and go to work – on your teeth. Some studies have shown that brushing your teeth after each meal not only helps keep them clean and healthy, but it has also been shown to serve as a signal to your brain that mealtime is over.
To Learn More: CLICK HERE
Grab your significant other and go window-shopping. You’ll be surprised at how far and long you walk when you’re doing so with good company. If dinner is in the plans, go for a walk afterwards, it will help your digestion and will also help burn off those extra calories you took in with that dessert.
Give us a kiss love. Passionate kissing can burn almost six and a half calories a minute. Just ten passionate kisses a day can help you burn twenty-three thousand calories a year – the equivalent of eight pounds. Pucker up!
Pull out that toothbrush and go to work – on your teeth. Some studies have shown that brushing your teeth after each meal not only helps keep them clean and healthy, but it has also been shown to serve as a signal to your brain that mealtime is over.
To Learn More: CLICK HERE
Friday, November 13, 2009
Weight loss Tables
New and used tables are available for a variety of functions. Among choices are Sandbag Tables, Sit-up Tables, Stretch Tables, Leg Tables, 3 in 1 tables and Circulation Tables, and some come with sandbags and pillows. weight loss tables are touted as offering a quick, effective, safe means to non-exercise, if that’s a legitimate term. Supposedly after only one hour on the weight loss table, you will have completed: up to around a 2 mile walk, 1,000 hip rolls, 900 back kicks or 90 step-ups. In other words, they say that by using a weight loss table 2 times a week for around an average 50-minute treatment program, you would be getting an equivalent of about 2 hours of floor exercise every day. A recommended 10-minute maximum per use table is compared to 800-1000 reps, with high rep movement offering increasing resistance that increases blood and oxygen going to muscles. The weight loss tables are said to increase circulation, trim body without building bulk, enhance skin tone and improve flexibility while eliminating excess body fluids.
To Learn More : CLICK HERE
To Learn More : CLICK HERE
Thursday, November 12, 2009
Basic Steps in Circuit Training Program:
1. Consult with your healthcare provider first, like with any and all fitness programs, to make sure your exercise choices are fit for you.
2. Do basic stretches and warm up activities, especially for the muscle groups you’ll be focusing on that day. Some of the popular recommended activities for this can be jogging, brisk walking and several minutes of low intensity, aerobic exercises like biking with low resistance. And stretch all muscle groups.
3. Proceed with your set of exercises or workout stations for about 20 minutes, focusing on a certain muscle group for the day. Log what you’re doing so that you can alternate your program to focus of different muscle groups the next time and increase repetitions and / or weights as needed, and so that you can skip a day in between (maybe do cardio work on days in between).
4. At the end of your training sessions, cool off and do as you did with your warm up activities. Light aerobics and stretching will help get your heart rate back to normal.
5. Monitor your progress and set goals for yourself. For example, work with a trainer short-term or long-term at or near your fitness facilities or home. And establish goals for yourself. They can most likely help you with any testing needs, like to determine your body mass index, and establish some guidelines.
Now for the recommended workout stations or exercises for the different muscle groups. Adapt those you like to suit your environment and needs.
To Learn More : CLICK HERE
2. Do basic stretches and warm up activities, especially for the muscle groups you’ll be focusing on that day. Some of the popular recommended activities for this can be jogging, brisk walking and several minutes of low intensity, aerobic exercises like biking with low resistance. And stretch all muscle groups.
3. Proceed with your set of exercises or workout stations for about 20 minutes, focusing on a certain muscle group for the day. Log what you’re doing so that you can alternate your program to focus of different muscle groups the next time and increase repetitions and / or weights as needed, and so that you can skip a day in between (maybe do cardio work on days in between).
4. At the end of your training sessions, cool off and do as you did with your warm up activities. Light aerobics and stretching will help get your heart rate back to normal.
5. Monitor your progress and set goals for yourself. For example, work with a trainer short-term or long-term at or near your fitness facilities or home. And establish goals for yourself. They can most likely help you with any testing needs, like to determine your body mass index, and establish some guidelines.
Now for the recommended workout stations or exercises for the different muscle groups. Adapt those you like to suit your environment and needs.
To Learn More : CLICK HERE
Wednesday, November 11, 2009
Group II – Circuit Training at Home (or Gym)
With the group below, work each exercise for about 1 minute each with little to no rest in between. After completing all, rest for a few minutes, then repeat entire group two more times, resting after each completion cycle.
- Jump in place, arms reaching upwards
- Climb and down Stairs
- Jump rope
- Do lunges
- Do push-ups
- Do crunches
- Touch toes
- Bike ride (stationary or lie on back with legs in air and pedal imaginary bike).
Besides circuit training, there are other popular programs out there to help with your weight loss goals. Many reach out with real-world and Internet aids. Here are some of the popular ones, listed in no particular order:
HealthLife.com (www.HealthLife.com) – is produced by some of the worlds leading health, weight loss, and motivational experts dedicated to delivering accurate, trusted, up-to-date information for you. They focus on problem-solving content to help you make decisions during complicated, stressful times. They write in plain English, using real-life examples so you can learn from the successes of others just like you. For additional medical and diagnostic information they partner with the medically accredited sources. They also offer handy online tools like a Walking Calculator that measures how many calories you burned walking at various speeds, hiking or backpacking, and their online Physical EQ Test that measures your stamina. There is also a BMI (Body Mass Index) Calculator that measures body fat based on height and weight for both genders, Recipe Finder, Self-Care Basics and more.
Christopher Guerriero (www.ChristopherGuerriero.com) – Best selling weight loss author, founder of the National Metabolic and Longevity Research Center, and host of The Energy Factor television show. Christopher has helped over five-hundred-thousand people in over 93 countries to get fit, feel great, and have loads of energy. Christopher can bee seen on television worldwide, and he offers a wide variety of online tools to help his readers get in shape fast at: www.MaximizeYourMetabolism.com.
Jeff Anderson (www.FatLoss411.com) – An ex-military officer who uses a “Top Secret” formula to help his clients burn fat. It’s really not top secret at all, but Jeff understands how to get people into shape fast and he offers a free 5 day audio that you can download on his site if you click on the top tab labeled Free Report.
To Learn More: CLICK HERE
Sunday, November 8, 2009
The Power Workout:
Not enough hours in the day?
Feeling the crunch when it comes to finding time for just your own needs? If exercise is important to you, you might do well to consider the following:
Scenario: I really want to get in shape, but I work all day and attend multimedia classes until 8:30. How do I find the time to exercise, and what are a few good exercises for beginners like me? Solution: Finding time to exercise is certainly a challenge.
Even the most motivated among us suffer setbacks during our business's busy season or when a new project is on the horizon.
The key to fitting fitness into your busy day is to recognize that finding time isn't the issue--it's making time.
You may be surprised to hear that you can enjoy the benefits of a regular exercise program in as little as three hours per week.
The following routine shows you how:
Monday: Half-hour of jogging, biking (on hills) or other intense aerobic exercise you enjoy
Tuesday: Half-hour of strength training (squats, sit-ups and push-ups for beginners; weight training with machines or dumbbells for the more experienced)
Wednesday: Rest day
Thursday: Repeat Monday
Friday: Repeat Tuesday
Saturday: One hour of exercise--any type of exercise. Go rollerblading with a friend, take the family to the hills for a hike or swim laps at the pool.
Sunday: Rest day
Make your workouts more time-efficient by exercising harder. For example, you can walk two miles in a half-hour, or you can run four miles in a half-hour.
You can spend an hour in step aerobics class, or you can spend 20 minutes rowing at the highest resistance level on the rowing machine. When you perform strength-training exercises, use a challenging resistance and move quickly through your exercises to get an aerobic benefit.
If you want to commit to getting fit, exercise must become a part of your life--a habit as regular as brushing your teeth.
Try these ideas to help you stay on track:
*Make a log of everything you do for a week, and identify the time slots where you can fit in exercise. Did you spend a Saturday afternoon watching the Back to the Future trilogy for the fifth time? Could you manage to get up a half-hour earlier on the weekdays? Just skip an hour of television time and go to bed earlier.
*Make exercise convenient. Find a place to work out that's close to your home or office. If you're disciplined and have the space, work out at home.
*Develop relationships with supportive people. Join an exercise class or go to the gym with friends. If you skip a class, your friends will hold you accountable.
*Exercise at the right time. The "right time" is when you're most likely to do it. If you know your day often ends late or meetings come up suddenly, it's best to schedule your workout for first thing in the morning when nothing can interfere. If you're a night owl, fit your workout in before dinner. If you can only manage a 10-minute walk on your lunch hour--do it. Some exercise is better than none.
Benefits Of Exercise
Need more motivation to get fit? Consider the following benefits of exercise:
*Exercise increases your stamina and strength.
*Exercise improves your heart and lung efficiency.
*Exercise gives your body greater resistance to disease, stress, anxiety and fatigue.
*Exercise gives you more energy and enhances your capacity for work and leisure activities.
*Exercise releases hormones that stimulate the brain, helping to clear your mind, see things from a new perspective, and come up with fresh ideas.
So make an appointment with yourself to get some exercise. Your body--and your business--will thank you for it.
To Learn More : CLICK HERE
Feeling the crunch when it comes to finding time for just your own needs? If exercise is important to you, you might do well to consider the following:
Scenario: I really want to get in shape, but I work all day and attend multimedia classes until 8:30. How do I find the time to exercise, and what are a few good exercises for beginners like me? Solution: Finding time to exercise is certainly a challenge.
Even the most motivated among us suffer setbacks during our business's busy season or when a new project is on the horizon.
The key to fitting fitness into your busy day is to recognize that finding time isn't the issue--it's making time.
You may be surprised to hear that you can enjoy the benefits of a regular exercise program in as little as three hours per week.
The following routine shows you how:
Monday: Half-hour of jogging, biking (on hills) or other intense aerobic exercise you enjoy
Tuesday: Half-hour of strength training (squats, sit-ups and push-ups for beginners; weight training with machines or dumbbells for the more experienced)
Wednesday: Rest day
Thursday: Repeat Monday
Friday: Repeat Tuesday
Saturday: One hour of exercise--any type of exercise. Go rollerblading with a friend, take the family to the hills for a hike or swim laps at the pool.
Sunday: Rest day
Make your workouts more time-efficient by exercising harder. For example, you can walk two miles in a half-hour, or you can run four miles in a half-hour.
You can spend an hour in step aerobics class, or you can spend 20 minutes rowing at the highest resistance level on the rowing machine. When you perform strength-training exercises, use a challenging resistance and move quickly through your exercises to get an aerobic benefit.
If you want to commit to getting fit, exercise must become a part of your life--a habit as regular as brushing your teeth.
Try these ideas to help you stay on track:
*Make a log of everything you do for a week, and identify the time slots where you can fit in exercise. Did you spend a Saturday afternoon watching the Back to the Future trilogy for the fifth time? Could you manage to get up a half-hour earlier on the weekdays? Just skip an hour of television time and go to bed earlier.
*Make exercise convenient. Find a place to work out that's close to your home or office. If you're disciplined and have the space, work out at home.
*Develop relationships with supportive people. Join an exercise class or go to the gym with friends. If you skip a class, your friends will hold you accountable.
*Exercise at the right time. The "right time" is when you're most likely to do it. If you know your day often ends late or meetings come up suddenly, it's best to schedule your workout for first thing in the morning when nothing can interfere. If you're a night owl, fit your workout in before dinner. If you can only manage a 10-minute walk on your lunch hour--do it. Some exercise is better than none.
Benefits Of Exercise
Need more motivation to get fit? Consider the following benefits of exercise:
*Exercise increases your stamina and strength.
*Exercise improves your heart and lung efficiency.
*Exercise gives your body greater resistance to disease, stress, anxiety and fatigue.
*Exercise gives you more energy and enhances your capacity for work and leisure activities.
*Exercise releases hormones that stimulate the brain, helping to clear your mind, see things from a new perspective, and come up with fresh ideas.
So make an appointment with yourself to get some exercise. Your body--and your business--will thank you for it.
To Learn More : CLICK HERE
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