Exercise To Lose Weight

Posts Tagged ‘strength training’

A great introduction to exercise is with an Isometric exercise program

An isometric exercise program is a great way to be introduced into and exercise program. This form of exercise can be performed anywhere and any time and by anybody. Many of us are too busy to even consider signing up with a gym. You can take that travel time and put it to good use with an isometric DVD.

Most individuals wanting to start an exercise program will purchase DVD’s with thin well muscled individuals on the cover thinking that they can keep up with them. Be careful with what you order. If you are just starting a fitness program make sure your DVD will reflect just that- A beginners program. Give yourself time to slowly build up to those more intense programs. I know lots of individuals who will purchase lots of fitness DVD’s and end up sore and having a difficult time getting out of bed in the morning.

There are many benefits to starting off with an easy isometric exercise program. You will get to learn proper body positioning so you can target specific muscle groups to work without feeling discomfort elsewhere. Know that when a group of muscles is targeted you can work them more efficiently versus working bicep (front of the upper arm) and feeling it in your lower back. (poor body positioning) Once you have learned the basics of isometric exercises then try to hold the isometric position longer. The longer you hold an isometric position the more intensely you will be working your muscles. Don’t forget to breathe when holding an isometric exercise. You must be either inhaling or exhaling. Holding ones breath can lead to lightheadedness and the possibility of passing out.

The next step of increasing intensity is to add in an isoband or any rubber tubing. This will increase your intensity even more. For more variety take your isometric exercises to a full range of motion which consists of full contraction of your targeted muscles and an almost full extension of your muscles. Do not hyperextend your muscles or joints. You will still be working the same muscle group but you will be working the muscle differently. Variety is the key to continued advances with your strength training and weight loss.

Exercise machines are useful for improving cardiovascular and respiratory capacity and increasing stamina and strength. More than ever before, people from all walks of life and at all levels of fitness are committing to better health and well-being with the help of home exercise machines such as ellipticals. This surging health consciousness has resulted in a boom in the availability of fitness exercise machines. This is great because the more convenient it is for you to exercise, the more likely you are to continue a fitness program.

There are many different cardio machines on the market and as there are machines in all price ranges there is bound to be something to suit most people. Cardio machines are also very good for people who are recovering from injury as they will help to maintain fitness while ensuring that the muscles and limb movement are maintained in a controlled range eliminating the possibility of more injury.

Some good examples include treadmills, stationary bikes and eliptical machines. Top quality machines have up to 20 different programs to keep you motivated. For elderly people cardio machines are excellent for fitness and the health of their lungs and heart. The basic machines included in the home fitness equipment division are elliptical trainers, powered treadmills, home gyms, stepping machines, stair climbers, airstriders, mini steppers & recumbant bikes.

Elliptical exercise machines

Few home gyms compare to an elliptical machine for a total body workout. Elliptical exercise machines are without a doubt the most popular “new” type of fitness equipment on the market. Elliptical exercise machines are exercise machines that a person uses to simulate the walking or running motions of their legs and feet without moving in space and with minimal impact on the joints of the feet and legs. And since elliptical exercise machines are fun to use, you are more likely to work out regularly. Elliptical exercise machines are hard to beat when it comes to improving cardiovascular health. If you ever had the chance to work out using elliptical exercise machines, you probably agree that these machines are fun and easy to use. This makes ellipticals the ideal aerobic workout machine for beginners and experts of all fitness levels.

Stair Stepper

A stair stepper is designed to replicate the motion of walking up a flight of stairs and provides an extremely effective cardiovascular workout while also targeting the upper and lower leg muscles; to the out-of-shape or those who are new to a stair stepper routine, however, a quick workout can be an exhausting, arduous experience. An electronic stair stepper is the type you will most likely find in a gym or health club; a motor regulates the movement of the steps, which results in a workout with lower impact on leg joints. The stair stepper is a weight bearing, low impact exercise machine designed for cardiovascular fitness. The stair stepper is an effective weight loss machine, but in a treadmill/stepper comparison it comes in second best.

Treadmill

Because the two most popular forms of exercise are running and walking, treadmills are designed to accommodate both. Treadmills are the #1 selling home fitness equipment and for three good reasons:

They provide the most effective overall aerobic exercise,

they are incredibly easy to use, and

they have become incredibly affordable.

Treadmills more closely simulate walking, jogging or running than the elliptical. And the best part is treadmills have acushioned surface much more forgiving than outside terrain, so exercisers can often go farther, faster and longer than if they were outdoors. Depending on the model you purchase, many treadmills offer different programs to vary your workout speed and level of difficulty. It’s better to stay away from cheaper treadmills which lack the quality, stability, power and longevity of more expensive models.

Conclusion

Exercise Machines are great as they help you develop the correct range of motion and can ease you into your training routine if you’re starting out. The reason many people believe exercise machines are helpful in combating stressful and depressive illnesses is because when you exercise vigorously for longer than 20 minutes, your body floods with endorphins. In addition to their use as training equipment, exercise machines are also a basic aid in motor re-education and rehabilitation programmes, complementing and enhancing the effects of a spa cure.

If you spend long hours in a wheelchair you know it can lead to uneasiness and be very uncomfortable, which is true for anyone who is disabled. Keeping the body moving as much as possible in your wheelchair should be a regular part of your daily fitness program. This should be a priority no matter what your disability. Doing regular wheelchair exercise will help you increase your strength, flexibility, improve your mobility, strengthen your heart and lungs, and help you control your weight.
When starting or ending any workout or exercise session, it’s important to take ten minutes to warm up, stretch a little but without hurting yourself and then cool down for about ten minutes. When you work out with weights you want to start slowly and gradually work up to more weight. Start with simple exercises as outlined below and then move on to some of the more difficult exercises.
Your upper body workout should include exercises that include both arms, the torso, neck, and the shoulders. However, depending on the nature of the disability, everyone’s situation is different so make sure to consult with your doctor. Let the doctor know what exercises you plan to do and get his/her okay and which of the exercises are best for you and which should be avoided
Now for your fitness workout there are two types of wheelchair exercise that you’ll want to use for your workout – and those are resistance training and strength training.
Resistance training: Resistance training uses large, stretchy rubber bands that are called resistance bands. Take the bands and wrap them securely around a stable object such as a door, or the arm of your wheelchair. Pull the bands towards you and then the other way away from you to give your muscles a good workout. Rubber bands can be used for pull-downs, shoulder rotations and arm and leg extensions.
Strength training: Strength training uses the lifting of ‘free weights’ or dumbbells. If you don’t have ‘free weights’ or dumbbells try to find some cans of food that fit nicely in your hands. Or you might be able to find something better. Whatever you choose have it weighed. You want to start with one or two pound weights and gradually work up. Do three sets of 12 repetitions for each exercise resting between each set.
You can use TV time to lift your weights if you aren’t motivated to set up a daily routine. Combine exercise with some of your favorite television shows.
Some of the benefits you’ll achieve through strength training include the ability to better perform daily activities such as pushing your wheelchair, holding or carrying items and transferring in and out of your wheelchair. Disabled people or wheelchair users often have what is called an inefficient ‘push’. You can easily work these muscles. By just spending a few minutes every day building up and strengthening your muscles you’ll find it much easier, regardless of your disability, to do many tasks that you have difficulty with now.
If you have difficulty applying the above exercises resistance training or strength training due to your disability or for some other reason or for an added benefit get a DVD that will help you keep fit while you sit and offer exercises from a sitting position.
Always maintain a positive attitude about your workout and while you’re working out. Try to get into a good regular wheelchair exercise and fitness program that you’ve designed for yourself regardless of your disability. If you can move something you can exercise.
Set realistic goals and reward yourself for working out. Don’t do anything you know you shouldn’t. Start slowly. Keep your eye on the end result. A simple but the best wheelchair exercise and fitness program can improve your overall health, boost your immune system, get blood flowing to the brain preventing brain diseases such as dementia and Alzheimer’s and increase mobility for you. And encourage others who are disabled to exercise along with you whenever you get together for an added boost.

We start all our clients very gradually and the workouts are fun. The Exercise Fitness Servicestrainers are experts at motivating you to reach your goals. We bring individualized one on one fitness services directly to you or you can go to one of their training studios.Personal Training Associates specializes in working with clients who:1. Do not feel comfortable in a regular gym2. Have not exercised in some time, or ever3. Have medical disabilities or other limitations4. Are over the age of 355. Are involved in rehab of some kindWhen a personal trainer comes to your home for the first time, or if you schedule an appointment at the fitness studio in Herndon, a full health and fitness assessment will be filled out. Then during a consultation with you, both short term and long term goals will be defined. The trainers are all nationally certified and experienced professionals that will keep you motivated to achieve your personal fitness goals. A Certified Dietitian is on staff to provide nutritional guidance, and a Massage Therapist is available to offer a soothing massage after a workout.Health and fitness should be a fun and manageable part of everyday life. Our Custom Fitness Personal Training Services prides itself on providing a positive approach to exercise and nutrition, and puts the personal back into personal training. Let’s face it, we all have unique personalities, and can differ in our likes and dislikes and what we are looking for in a health and fitness program. You may want to put on muscle, lose pounds and inches, improve your flexibility, regain lost energy and/or improve your cardiovascular fitness, or simply relieve pent up stress. Taking a personal approach to health and fitness instruction is much more than simply showing someone how to use a machine or lift a dumbbell. It is about understanding individual goals and objectives, and putting together a complete, customized plan of action tailored to fit those needs. For more details http://www.soundbodytrainer.com