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Useless Exercises

Sitting Abdominal Crunch Machine – I don’t know what the official name of this machine is, but it is at every health club. Any machine for whatever muscle group has a limited range of motion based on the design of the machine, and this one is no exception. You are not targeting the abdominal muscles effectively with this piece of equipment. Skip this machine and grab a mat. Doing floor exercises such as abdominal crunches, reverse crunches, or toe reaches, going in a slow and controlled manner, will be a better use of your time to get a flatter stomach.

Lat Pulldown Behind the Head – This isn’t a useless exercise done correctly. Studies have shown that if the exercise is performed pulling the bar behind your head, you could be doing damage to your rotator cuffs. You have to do it absolutely perfect to avoid that, which hardly anyone does. Pull the bar down in front of you and you will get the same benefit for your back, without potential damage to your shoulders.

Side Bends – My wife was complaining about her supposed love handles (my wife sees a different person in the mirror

Pilates Exercises

Since Joseph Pilates developed the system, specialist fitness centers, coaches and teachers have become available throughout the United States and the developed world.

The system caters for all adult age groups, whether it using workouts that promote muscle building for athletes, body toning exercises to enhance that glamorous look, or training schedules that can correct the bad posture that leads to spinal and other related problems.

Irrespective of age and physical disabilities the practice of the appropriate Pilates exercise schedule can be life enhancing to those that are prepared to take the trouble to explore the variety of benefits and routines that are offered by the system and then act upon the most suitable for their circumstances.

These can vary between as little as fifteen minutes a day, perhaps to alleviate a painful back condition to a full scale regime to improve and enhance a sporting aspiration.

Pilates is not only a physical improvement system but also has an important psychological input.

Joseph Pilates believed that an individuals mental attitude to the fitness and development of the physical body was as important as the exercises and training to which it was subject. In

Aerobic Exercise and Health

Most of us now know that aerobic exercise is beneficial in many ways. Aerobic means “with oxygen,” and aerobic exercise trains the body to use oxygen more effectively. Aerobic exercise involves continuous movement of the large muscle groups that causes one’s heart rate to increase.

Regular aerobic exercise results in a more efficient heart. Oxygen travels through the blood, and a heart that can pump more blood with fewer beats per minute is a healthier heart. Exercising for twenty to sixty minutes (depending on your fitness level) per session is usually enough for most people to maintain heart health.

Regular aerobic exercise has shown to have a host of benefits in addition to improved cardiovascular health. It can help the body manage insulin more effectively, improve one’s overall outlook, and improve sleep, among many other positive side effects.

Aerobic exercise can also help maintain joint and bone strength, because weight-bearing exercises promote bone health. Benefits of a jump rope workout include its simple to do, easy to start and inexpensive to continue. When jump roping, you can easily reach your target heart rate. You don’t need a lot of space, and you can easily take

Muscle Exercises

Let’s face it. Our eyes gravitate towards a flat and well toned abdominal region. We all want that elusive flat, firm and enviable look of ‘washboard abs’. The muscles of your abdominal region, and indeed the midsection aren’t isolated; they weave through your torso like a web of high-tensile steel, and it’s critical to train them the right way.

So how do you get results fast? A recent study by the American Council on Exercise has the answer. Let’s discover the 3 most effective exercises to get flat abdominals, the correct way to breathe during abdominal exercises and tips and tricks to get results faster. I have integrated these exercises to help thousands of clients get results. You can view my clients in action with exercise videos and download full color abdominal exercise routines, diet plans and ebooks by registering on my websites mentioned at the end of this article.

A California study conducted by the American Council on Exercise has determined that the classic sit-up is not the best answer for stronger, flatter abdominals. The conclusions were intriguing, to say the least. The traditional sit-up was among the least effective abdominal muscle exercises.

Prevent Heart Disease with Fitness and Exercise

1) Fitness and exercise prevent heart disease. That is a proven fact, and yet more Americans than ever are suffering from obesity and type two diabetes are considered an epidemic in the United States. If you are overweight, and especially if you are obese, or if you’ve been diagnosed with diabetes, then listen to your doctor and begin a regular fitness and exercise program. You’ll be glad you did.

One of the benefits of fitness and exercise, as any physician will tell you, it that fitness and exercise help control blood sugar. A diabetic who takes medication daily may find that less medication is needed with a regular fitness and exercise program. Many diabetics who stay with fitness and exercise programs find that they are able to quit the medication and get their diabetes under control in a totally natural way.

Triglycerides are also too high for most Americans. High triglycerides are linked to heart disease, including heart attacks and strokes. A great natural way to reduce your level of triglycerides is to simply begin and

Things to Do if Your Ankle Sprain

Here is what you can do it your sprain your ankle. Take a pain reliever and anti-inflammatory medication like Ibuprofen or Naproxen to help with the pain and swelling. Elevate your injured limb and ice your ankle and wrap it with an ACE bandage. You should stay off of your ankle the first day and merely keep it iced off and on, wrapped (to reduce swelling) and elevate.

Two to three days after the injury you should begin exercising the injured ankle. If your doctor tells you it is OK to go ahead and exercise your ankle, here is a good outline of what to do.

Ice and elevate your ankle for 10-15 minutes. Then:

TOE RAISES: Keeping your knee straight, pull your toes toward you. Hold for 10-15 seconds. Repeat 10 times.

HEEL RAISES: Keeping your knee straight, point your toes away from you. Hold 10-15 seconds.

ANKLE CIRCLES: Sit either in a chair or on the floor and move your ankle from side to side and up and down and around in circles. Perform 5 to 10 circles in each direction.

SITTING and STANDING HEEL RAISES: Sit in a chair

Exercise Effect on The Eyes

If you scan the internet you are very likely to come across sites that claim just that – buy the program, the course, the CD-ROMs, the videos, the books and even audio tapes, then follow the exercises and your sight can be restored to normal.

It does not seem to matter whether you are short sighted (myopic), long sighted (hyperopia), or rely on bifocals, you can be old or just a child, this or that self directed eye exercise course will do the trick and if not entirely satisfied there is always a money back guarantee.

There does not seem to be any clinical evidence based on an acceptable or recognized sample size to back up the claims of the eye exercise lobby.

There is however, anecdotal evidence which is hard to verify, that a self-directed eye exercise regime has made considerable improvement or even restored perfect vision.

It should also be noted that in the State of Iowa USA, a consumer lawsuit has been filed by the state Attorney General alleging that an a company marketing a self directed eye exercise program used a combination of misleading marketing tactics, exaggerated claims of effectiveness,

Walk For Exercise

As you walk, your body is constantly working to maintain your upright balance. Therefore, it is a constant balancing act, and through this, most of the muscles throughout your body, get exercised.

Often times, slight changes can equate to positive results. That is the case with the secrets I am about to share with you.

Simple Secret #1

When you walk, normally, you walk straight forward. Now however, I am going to let you in on a simple secret. Called Zig Zag Walking.

When you go out for your exercise walk, rather than walking straight forward for your entire walk, mix it up.

All you need to do, is zig and zag from the left side of the sidewalk to the right side, as you walk forward.

What you want to do, is walk about 6-10 feet forward to the left, then head 6-10 feet forward, but towards the right side of the sidewalk, and back again to the left, and so forth. The shorter distance from one side to the other, the more exercise you gain.

When you begin, you will want to gradually ease into doing it. Only spend

Pilates Benefits

Pilates is a form of exercise designed to give you a stronger and more toned body. It is also a plan to get healthy that can be flexible and it is painless. You do not have to worry about lifting heavy weights or spending countless hours at the gym a day. With the consist practice of Pilates your body will seem to become more energized and your health will improve on an over-all basis. Many people find that after ten or so sessions they will begin to feel somewhat a difference and within a month, everyone will see a difference too.

Pilates is also a form of exercise that allows the body and muscles to be stretched, strengthened, and toned. It will eliminate tension and strain on the joints and body. Not only will Pilates help tone the body, but also it allows a person to become more mentally healthy. It will release all your bad energy and replace with energy that will make you feel alive and rejuvenated.

For the workout, you have over 500 exercises

Exercise Before Meal

A study suggested that taking a long walk before a fatty meal can reduce the effects of high fat intake on blood vessel function. Eating food high in fats transiently increase fat and triglycerides levels of the blood. A recent research showed that a rich meal could temporarily impair the function of the endothelium (inner lining of blood vessels).

Another study reported that moderate exercise could blunt these effects in both thin and obese middle-aged men. In this study, 20 men ate a rich meal including whipping cream, chocolate and a whopping 80 g of fat under different conditions. In one condition, the men walked 90 minutes on the treadmill the day before meal. In another, there was no exercise.

Researchers found that the men’s post-meal triglycerides levels rose to lesser degree when they exercised before the meal. Moreover, better blood vessel function was found as compared with that with no exercise. Researchers could not clearly figure out how pre-meal exercise could counter the effects of fatty meal. However, they suggested that activity may help lowering blood fat levels, giving less opportunity to fat particles to interact with the blood vessel walls.

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