Exercise To Lose Weight

Posts Tagged ‘Exercises’

Push-ups are one of the oldest and easiest exercises that you can do to keep yourself healthy and fit in every way. They are probably one of the cheapest and best exercises, as they can be done at the comfort of home without much guidance. Unfortunately many people don’t know how to perform pushups and thus don’t know the benefits too.
Pushups can offer you with many perks, only when you perform it in a proper way.
In today’s busy world many people won’t find enough time to go to a gym and workout for hours to be fit and healthy but a simple pushup does it all. They are one of the excellent ways of exercising and can be done anywhere as they are budget friendly too.
Pushups are designed to strengthen your triceps, pectorals, shoulders and almost the whole of your upper body. Performing pushups will not only help you to pump up blood to muscles but will also help you to lose weight and keep you fit in all possible ways.
As I always say warm-ups are very essential before doing any kind of workout. It will be more effective, if you warm-up well before starting your pushups.
Pushups can be done in various ways:
Regular Pushups- Regular push-ups are the usual push-ups that everybody does.
Wide pushups keep your hands just a bit wider than shoulder width, in order to gain maximum effect.
Medicine ball pushups- This is performed just like a normal pushup, but the only difference is to use medicine ball. This move requires lot of core strength. Medicine ball pushup is a bit advanced one, as it stabilizes the muscles of your upper body and gives you great strength.
Chair pushups- Performing chair pushups are very useful for lower chest, shoulder and triceps. Let me tell you how to do this. Have two chairs of equal height of your shoulder far away from one another. Place one hand flat on each seat and extend legs behind. Press yourself back up and repeat as many times as possible.
“But some fitness gurus recommend that it is better to use stairs than chair as they increase resistance and stamina”.
As push-ups are a high-rep exercise, they help to increase your blood flow within the muscles and arms. If you use these exercises properly, you will definitely gain strength and condition your muscles. Start with the basic push-up and work up to 3 sets of 8 reps, then challenge yourself more.

The right core exercises can mean the difference between great progress and definite results with your core training program or not getting any results at all.

There are hundreds of muscles in the core of your body – the abdominals (all layers), lower and mid back, pelvic region, obliques and the popular ‘love handle’ areas are loaded with muscles of all different sizes, shapes, lengths and angles – which require specific exercises to produce the desired strength training effect for optimal fitness.

The following exercises can serve as a core training primer for beginners or they can be added or substituted into your current core workout routine.

1 – Lying face up, hand down at your side. Bring your legs up, knees slightly bent with the bottom of your feet toward the ceiling. This is your start position. While keeping the abdominals pulled in (contracted), slowly lower your right leg, until the heel touches the ground, and then raise it back up. Do this fifteen times. Then switch legs.

2 – Lying face up with knees bent, feet off the floor. Arms are extended as if reaching toward the sky if you were standing. As you breathe out, slowly bring your knees toward you by contracting your abdominals (pulling inward). Then breathe in as you return to the start position.

3 – Lying face up with knees bent, heels on the ground and toes pointing up. Lift your butt off the ground to engage the core muscles. Now, here is where the fun starts. Lift one foot off the floor, extending that leg until it is straight, bring it back to the start position (heel on ground) and then do the same with the other leg. Keep alternating until you do a total of twenty, ten on each side.

If this exercise sequence is too easy, go through it again and see how you do. You can add these exercises to your current routine or if you are a beginner you can use this as a stand alone routine to get you going. If it was too challenging, decrease the number of repetitions to about five and do this every other day. Gradually increase the repetitions as your core gets stronger.

A big mistake many people, even trainers, make is to mimic the core training routines of bodybuilders or power-lifters. The problem with that is most people are not bodybuilders or power-lifters – and these people tend to over-train anyway (I know this because I used to do it myself!). The problems here range from a lot of wasted time to serious, long term injuries.

This happens every day to people who try to exercise without proper guidance and it’s one the reasons why physical therapists are so busy!

The proper workout must be designed to provide the most effective exercise training stimulus to the entire midsection, in the shortest amount of time (because we are all very busy people, right?), with minimal risk of injury. The problem is it is extremely rare to find an abdominal and core workout routine that fits all of these criteria.

These are the exact principles I follow when training my personal, one-on-one clients AND they are the same principles I follow in my own fitness training workout program. Structure your own program according to the principles outlined above, with the proper selection of core exercises for effective and safe results.

For any golf player, whether professional or amateur, all year round golf fitness training will keep away the joint rustiness and the muscle rigidity. Therefore, in order to start every golf season with the best scores; don’t ignore the golf fitness training in the winter months. The off-season is simply an immense opportunity to improve the chances of greater future performance, therefore stick to a preset golf fitness training program and see the results for yourself. You’ll preserve and even improve the strength of your swings. Let’s see how it’s done.

There are several available options for someone who wants to start golf fitness training. First, you may pursue a local professional program devoted to golfers; thus you make sure you work with someone who understands the mechanics behind the golf swing. Then you may get a video guide or a book for golf fitness training and start exercises at home on a regular basis. The golf fitness training meant to keep you in the perfect shape should not require more than two or three thirty-minute sessions per week. This will really improve your game while also bringing a sense of accomplishment.

Lots of golf fitness training programs include “functional training”, which means they deal with all the muscles in the body. One of the favorite exercises meant to train the golf muscles is the rotational lunge with the medicine ball. For this golf fitness training technique you need a medicine ball that weighs between three and six pounds. Lift the ball at the chest level while keeping your elbows bent. Elevate the left leg and put the foot upfront as for a lunge. Continue this golf fitness training exercise by placing the leg with the toes upwards and the torso upright.

Once at this level of the golf fitness training exercise, bend your knees to get the hips lower to the floor, once you get in this position make a rotation move with the shoulders from left to right and vice versa. Then, you apply the same golf fitness training tips for the right part of the body. An alternation of the lunge is necessary in at least fifteen repetitions organized in one up to three sets. Perform this type of golf fitness training two or three times a week and the new season should find you in perfect shape and an enviable health condition. Good luck and good scores!

The old saying, if you don’t do it now it will catch up with you later”. Okay, I just made that up ) But truer words were never uttered than about our lack of exercise and a fitness program. It is really a life or death situation. What if a trusted friend were to tell you about an investment where you could not possibly go wrong…what would be your reaction? And what if there was a virtual mountain of credible information that supported the investment claims…wouldn’t you be inclined to take advantage of the opportunity and not miss out on the rewards? Although the answer to these questions seems apparent, when it comes to investing in our health and quality of life we often choose to ignore what obviously works. Take for example, exercise…

Physical fitness may be the ultimate investment opportunity. Think of it this way. If you are willing to make the commitment (investment), you will feel and look healthier, have an abundance of energy, be more self-confident, more productive and discover a more joyous and fulfilling life. These are rewards that money cannot buy and the substance of high quality living. And, the investment of exercise becomes even more attractive when you consider that there is absolutely no down-side risk. You have everything to gain and nothing to lose. How much better can it get? How many times can you remember ever having a better offer? The honest answer is probably never, and yet many of us fail to act on this extraordinary opportunity. We simply choose to procrastinate or ignore the proven benefits of exercise!

Here are a few reasons that sometimes inhibit our willingness to “step out” and make a change or take a chance:

- Sometimes our vision gets clouded. We lose tract of what is really important. Forget about the less important activities that tend to clutter our daily routine and focus on exactly what needs to be accomplished to reach your goal.

- Looking at the “big” picture can seem overwhelming. And the bigger the task, the more overwhelming it can seem. Break the task apart into smaller pieces. If you want to lose 50 pounds try losing 10 pounds and repeat the process five times! Need to start an exercise program? Begin with short, simple exercises and then slowly expand your routine. Don’t exercise too hard when first starting-out or you will become stiff, tired, disillusioned and soon quit.

- Have you ever not wanted to start something for fear of failure? Take the first step, acknowledge the fear and the next step will come easier. Once fears are acknowledged, they usually quiet down.

- Sometimes we start to think that a task is unpleasant or boring. Just like any other activity, this can also be true for exercise. There are days when we just plain lack the enthusiasm and motivation to continue. It’s part of human nature. On days like these focus on ‘why’ you are doing it. Think about all the people you care about and who may need and rely on you. What would happen if you became ill or disabled and was unable to work for a period of time, or worse, if you were out of the picture completely. How would things change? If something happened tomorrow, how would your family or business manage without you? What do you want your life to be like in the future? There are many tasks or chores we do, that we may not like, but are necessary to live a happen and productive life. Focus on the bigger picture.

- Indecision can be defeating, but doing “anything” is better than doing nothing. There are no wrong choices and very few choices that can’t be undone or done again. Can’t decide on a particular exercise program or routine? Pick a few exercises and start with something simple. If you don’t like it, go on to the next exercise.

- When you lack the confidence to start something new, take a deep breath and try to figure out why. Are you hesitating because you really lack the skill or is it just imagined? If it’s real, try to find out where to gain the skills you need or find someone with the right skills who can help. In the case of exercise, finding a qualified personal fitness trainer can sometimes do the trick, but be wary…some PFT’s are overzealous and tend to start newcomers on programs that are too strenuous.

- Life just seems too busy to find time for some activities. Large, uninterrupted chunks of time are very hard to come by. And if we’re honest, when they do come, we’d rather do something totally pleasurable! Exercise has to become part of your routine. It can’t be an option. Make it a high priority just the same as your career, and other areas of interest. You will be surprised at how easy exercise becomes when approached this way!

- Have you ever subconsciously (or otherwise) invited distractions so that you have a “good” reason not to get something done? Sometimes it’s the simple things like answering the phone or sitting down to watch that “one” TV program, that distract us. When you find yourself doing this, take control of the situation and make a conscious decision to do what you are avoiding.

To reap the benefits of exercise, or any other health related endeavor, you must agree to become a willing participant. This will require due diligence on your part. And remember, as you embark on your mission you are investing in something near and dear to your own heart…your life and a future of healthy living.

There are a lot of myths associated with fitness and weight loss. Indulge in weight training only after you’ve lost weight. This is one of the many myths with regard to weight loss and fitness. If you want to lose weight and get fit soon, see to it that these myths don’t throw you off track.

One of the myths is that fancy exercises on the latest fitness machines burns more calories than any other exercise. While many people are unsure about how many calories are burnt during different types of exercise, the bottom line is that expenditure of calories is related directly to the extent of effort that goes into an activity. The more difficult the exercise feels, the more calories you burn.

The second myth related to weight training is that working out with free weights is much more effective than with machines. For general fitness, weight loss and muscle toning, it doesn’t matter. Doing what you are most comfortable with and on a regular basis offers best results.

Low intensity exercise helps you burn fat faster and is ideal for weight loss is another myth. Our body contains a mixture of carbohydrate and fat. A little more fat tends to get added on during lower intensity exercise. While this is not a matter of grave concern what is important at any point of time is how many calories you are burning.

The fourth myth is that exercising for just half an hour two or three times a week is enough for weight loss. In truth, that’s better than doing no exercise at all. But when we exercise daily we become leaner, healthier, more active etc. Daily exercise also helps in boosting metabolism.

The fifth myth is that you can lose fat from one part of your body by concentrated exercise on that part alone. But the truth is that you can’t reduce fat in one particular area alone.

Following the right procedure and fitness program entails good results for a long and youthful life.

Most people think of home exercise as following some ‘leg warmers’ exercise video from 1982 or getting on the treadmill for 15 minutes. One of the main reasons for this narrow sighted problem is lack of knowledge about what can be achieved at home in terms of health and fitness.

Most people only know what they’ve been told or what they’ve read. Unfortunately most of what people are told is skewed or misleading for a host of reasons too deep for us to get into in this article. The important point here is that there is a better way to go about getting the body you want and the fitness levels to go along with it.

So often, a home workout routine gets reduced to 15 minutes of wasted time because of frustration, half hearted commitments and lack of confidence in one’s own program. Many times the fitness failure epidemic kicks in and people quit their home exercise plan altogether.

People are often misled to believe that that can only achieve incredible fitness at home if they make a big investment in home exercise equipment. Treadmills, multi-station weight machines and elaborate stretching devices, just to name a few, are all pushed on the public under the guise that without this stuff ‘you are eternally doomed to a fat body and poor health’.

The truth is, all you need is a few square feet of floor space and the right mindset to make continuous and stunning progress in your quest for home fitness success. Sure there are some effective little gadgets that can add some variety and fun to your workouts but the number one piece of equipment on your list should be a comfortable floor mat. If you can’t spring for a mat – just fold up a soft comforter and you are ready to go.

Before getting off the floor there are at least 87 exercises that you can do ranging from torso and lower body stretches to butt & thigh tighteners and core strengtheners. It doesn’t matter if you are a first time exerciser or ‘on-and-off’ fitness veteran – a creatively structured home workout routine can deliver results to rival any fitness center workout. I say this not just from knowledge of the body but from many years of training people in their homes and offices for various health challenges and physical fitness goals.

Of course, if you are a hardcore body-builder or power-lifter, what I’m saying here may sound like a joke to you and that’s alright because I wrote this article for the vast majority of people who just want to look and feel good, both physically and mentally. But, let me just offer you this (from personal experience) you should start thinking now about ways to reduce the high intensity stress and strain on your body – while still maintaining (and most likely improving) your overall health and fitness. High volume, heavy weight and machine type training routines are a long term ticket to aches, pains and injuries – some of you reading this know exactly what I’m talking about. Enough said.

The flexibility of a home exercise routine shows its value when you go on vacation or away on business – the same principles you follow at home can be done at a hotel, at a friends house and even in the outdoors, depending on the climate. For example, I regularly take my clients to local, public playgrounds for some of the best full body workouts I could ever dream up. It’s amazing what you can do when you look at a playground with an eye for fitness training programs. Another plus, is that these types of workouts can be fun for family time as well. Take your kids to the park, turn them loose and get yourself a 30 minute cross training workout in while the kids try to copy you. You’ll get fit, the kids will pick up the healthy habit from you and they sleep really well that night, too!

Travel itineraries are often so crammed with planned activities that we forget to allot time for relaxation and exercise. When you combine busy schedules with decreased physical movement, lowered liquid intake, and strange sleeping quarters, your system reacts by becoming sluggish. The ultimate negative side effect is a holiday infused with lethargy.

Guess what! Exercise can easily be incorporated into your travel routine.Effective Planning

Be sure to plan physical activities such as walking tours, hiking, bicycling, swimming, or snorkeling.Easy Exercises

The tensing and relaxing of any muscle group increases blood flow to the area. Try the following exercises. Many can be performed while seated or standing in line – i.e., waiting in the airport, on long flights, or while sitting in a bathroom stall. Avoid germy hotel carpets and floors by performing reclining exercises on a bed or Yoga mat.Glutes:

Clench and relax the glute muscles. Repeat several times. This movement will sculpture a rounded, toned posterior.Abdominal Area:

1. Forcibly pull in your abs while you breathe out. Hold for a few seconds, then relax and repeat. You can do this exercise dozens of times daily.

2. Perform leg raises from a reclining position, keeping the small of your back pressed into the bed or mat. Repeat until your abs feel tired.

3. Tense and relax the muscles of the pelvic floor. This exercise tones the lower abs and the muscles that control the bladder and other nearby organs.Calves:

Flex calf muscles while keeping your heels on the floor and raising your toes, then do the same while keeping your toes on the floor and raising your heels.Arms, Shoulders, and Back:

1. Do pushups on the bed, or against a wall.

2. Concentrate on pulling your shoulder blades together while tensing the muscles, and then relax. Repeat often on long flights.

3. Packing a set of dumbbells is not practical when you are trying to keep your luggage light. You can set up an easy weight lifting routine with water-filled weights. An internet search for ‘water filled dumbbells’ will locate numerous online stores. A cheap alternative: save the empties when you buy bottled water and use them as weights instead. A bottle filled with one pint of water weighs approximately one pound. You won’t bulk up with such small weights, but fast repetitions will give you an aerobic workout.Overall Body Workouts

1. Avoid the elevator when possible and use the stairs.

2. Walking alone through strange streets can be intimidating (and even dangerous) in some areas. Instead, park outside a large shopping mall and do a brisk window-shopping tour.

3. Instead of watching TV from a sitting or reclining position, briskly walk in place, pumping your arms vigorously at the same time.Special Equipment

In addition to the water-filled dumbbells mentioned previously, consider packing one or more of the following. They won’t take much room in your suitcase or add a lot to your luggage weight.

1. Exercise resistance bands

2. Exercise fitness ball (with pump)

3. Hand grip exerciser

4. Compact non-slip Yoga mat

5. Pilates or Yoga book

6. Book of mat exercises

7. Mini stair stepper with resistance cordsUse your Imagination

This article has given you a few guidelines. With a bit of ingenuity and imagination you should be able to add to the ideas and produce an individualized system that works well for you. The big payoff will be increased energy while you travel and a brighter outlook when you return home.Important

On long flights, get up and walk around as often as possible. This will keep your circulatory system working efficiently and help to avoid deep vein thrombosis (DVT).

Do not attempt to introduce intense exercise during your vacation if you are out of shape to begin with. Check with your physician, physiotherapist, chiropractor, or other health care professional about a pre-holiday exercise routine. Ask specifically about the exercises in this article to ensure that they will not exacerbate any pre-existing problems or back injuries.

©Copyright Kathy Steinemann: This article is free to publish only if this copyright notice, the byline, and the author’s note below (with active links) are included.

As the baby-boomers are aging, more and more of them are turning to golf to help maintain their fitness levels. Seniors can use very simple golf fitness equipment to improve their golf fitness but also their over-all fitness.
As we age into our senior years, we all struggle with keeping our flexibility and our strength levels. It creeps up on us and then all of a sudden, seniors will notice that they are not hitting their drives quite as far as they used to drive it. These seniors simply cannot turn as far on their backswing which equates to not being able to generate the same power as they produced in the past.
Simple and inexpensive golf fitness equipment for seniors is easy to find and below are a few pieces that seniors can use to build their strength and flexibility. Of course before starting any fitness program, you will want to check with your doctor and get his or her recommendation.
Fitness Equipment: Swiss Ball
A Swiss ball is also known as an exercise ball or a core balance ball. No matter what you call it, it is a great piece to add to your home gym just due to its pure flexibility. Not only can you perform many stretching exercises on the ball but you can also do many of your strength exercises as well. Doing strength exercises on an exercise ball will make you use your core muscles to keep you stable during the exercise. In turn, you get a larger benefit from each exercise.
Fitness Equipment: Weighted Golf Club
Weighted golf clubs are available in different weights depending on your current health. Although it does not sound like much weight, swinging a practice club that weighs 1.75 pounds can easily change your mind. As you swing the weighted practice club very slowly, you can build strength in many areas of your body. In addition, while making a full swing the extra weight will help you increase your range of motion and increase your flexibility.
Fitness Equipment: Resistance Cords
Resistance cords are inexpensive to purchase and very easy to use. Like an exercise ball, resistance cords can be used to work out basically every muscle group in your body. Many people like them because of their size and do not take up any room in the house. Due to their size, many like to use resistance cords because they are simple to pack if you travel often. This way they always have their gym with them no matter where they are.
No matter what your age, you can always improve or at least maintain your current fitness level. By using the golf fitness equipment above at home or in the gym, you can improve your current flexibility as well as your strength levels. The best part about using this equipment in your home gym is that these pieces of equipment will not break the bank as they are all affordable. Once you implement this golf fitness equipment we will see you farther down the fairway!