Get help, advice and information on all your Health and Fitness issues. http://advice-and.info/Health-and-Fitness/exercise.htm Mon, 04 Aug 2008 12:52:39 GMT en The arm consists of the biceps, triceps and the forearm. Bicep consists of muscles on the front of the upper arm. Triceps, similarly, consists of muscles at the back of the upper arm. Forearm is that part of the arm between the wrist and the elbow. There is separate arm exercise for all three. The key exercise for the biceps is curls. Triceps are the biggest muscle in the arm and the least worked. Best tricep exercises are dips, triceps pushdowns as well as lying extensions. Wrist curls is best for forearms. The shoulder muscles can, at times, be the trickiest muscles to work out. For shoulders, the top exercises happen to be shoulder presses as well as shrugs. The chest happens to be the most exercised and favorite muscle of almost all body-builders. The chest region too is divided into two parts - higher and lower chest for exercising purpose. Variations of the bench press are considered the best exercise for chest. Flat bench press, the incline and decline are normally done for the uppers and lower ch est portions. Back happens to be the biggest body muscle and is divided into upper, lower and sides. Lateral pull downs and seated pulley rows are good workouts designed for the upper part of the back. The superman stretch works fine for the lower back. Another one for the lower back is reverse extension. To make the sides of the back acquire a V shape, the apt exercises are chins and pull downs. The legs comprise of three different kinds of muscles quadriceps, hamstrings and calves. Quadriceps is the large four-part extensor muscle at the front of the thigh. Squats are best for quadriceps. Hamstrings are tendons at the rear hollow of the human knee and for it, the best workouts are leg curls and stiff-legged dead lifts. For calves, which are the fleshy muscular back part of the human leg between the knee and ankle, calf raises both standing and sitting are apt. For more details visit http:www.soundbodytrainer.com http://advice-and.info/Health-and-Fitness/90078_Best_Exercise_For_Strength.html Fri, 04 Jul 2008 21:40:04 GMT Pulmonary rehabilitation programs have been shown to increase functional exercise capacity and quality of life in COPD patients. However, following the completion of pulmonary rehabilitation the benefits begin to decline unless the program is of longer duration or ongoing maintenance exercise is followed. Therefore, the aim of this study is to determine if supervised, weekly, hospital-based exercise compared to home exercise will maintain the benefits gained from an eight-week pulmonary rehabilitation program in COPD subjects to twelve months. Following completion of an eight-week pulmonary rehabilitation program, COPD subjects will be recruited and randomised (using concealed allocation in numbered envelopes) into either the maintenance exercise group (supervised, weekly, hospital-based exercise) or the control group (unsupervised home exercise) and followed for twelve months. Measurements will be taken at baseline (post an eight-week pulmonary rehabilitation program), three, six and twelve months. T he exercise measurements will include two six-minute walk tests, two incremental shuttle walk tests, and two endurance shuttle walk tests. Oxygen saturation, heart rate and dyspnoea will be monitored during all these tests. Quality of life will be measured using the St George's Respiratory Questionnaire and the Hospital Anxiety and Depression Scale. Participants will be excluded if they require supplemental oxygen or have neurological or musculoskeletal co-morbidities that will prevent them from exercising independently. The fact is that it is easier to psyche yourself up for your weight training exercise when you do go to the gym. With all of those people around you dedicating their time to getting in shape, there is just no way you will feel like slacking off in your weight training program while you are at the gym. Many gyms even have personal fitness trainers available, who will help you to meet your personal best, by working you harder than you will yourself, and helping to chart your goals. They can http://advice-and.info/Health-and-Fitness/89805_About_Body_Weight_Exercise.html Tue, 01 Jul 2008 04:28:58 GMT For big legs, you'll want to do a lot of barbell squats and dead lifts. The resistance you are putting on your legs when you perform these types of Exercises will push your muscles to make them grow. That's the point of an intense workout program in the first place. Lifting weights with your legs instead of your arms will help the quadriceps and hamstrings become tight and fit. When working your arms, the body building exercises you should count on will consist a lot of barbell and dumbbell curls and well as bench presses. It's easy when performing these exercises to just concentrate on lifting the weights, but what you really need to do is focus on the strain the weights are putting on your arm muscles. Really push them as you are lifting and feel how they are working in response. Great abs are formed much in the same way as any other muscle group. They need to be worked, strained, and pushed in order to become toned. You can get that toned, sculpted look by doing simple sit ups and crunches, but weig hts can help too. Try hanging from a chin up bar and lifting your knees up, or get on a machine specially designed to tone the ab muscles. When working the upper back, a pull-down bar machine will make all the difference in the world. This is a two handled curved bar that is attached to weights with a pulley system. You pull the bar down with your shoulders behind you. It's important when choosing body building exercises that you pick the ones that you are physically able to do. Then be very conscious of the way the exercise is supposed to be performed. If you don't pay special attention to your form, you risk injury which can set back your body building program significantly. For more details visit http:www.soundbodytrainer.com http://advice-and.info/Health-and-Fitness/89682_Exercise_For_Body_Building.html Sun, 29 Jun 2008 14:05:25 GMT How can a diet and exercise diary help you to lose weight. Read on to discover the benefits of a diary to help you to stay focused and accountable to your goals. The use of a food diary has helped many people to discover their weak areas and their positive accomplishments. When you are dieting it is all too easy to consume extra calories without realizing you are doing it. You can just have a few of those pieces of candy from your co-workers desk and not think anything about it. But if you take the time to write down your calories and foods in a diet and exercise journal you will have to face the music when you take a look at what you have eaten at the end of the day. The physical act of writing down your foods can be all that you need to keep you on your diet plan. You dont want to write in your diet and exercise journal that you just ate sixteen Hersheys Kisses, so chances are you will think twice before you eat them. Sometimes the biggest obstacles to losing weight are the calories that you dont remember having consumed. A journal makes it difficult to overlook these calories. It also gives you the opportunity to analyze where and when you are having your biggest problem. If you find when you take a look at your diet and exercise journal that you tend to eat a sugary calorie laden snack in the late afternoon, you might need a healthy snack option at that time to keep you going. This is a normal time for office workers to hit the vending machine or store for a quick energy boost. Candy is a natural choice because the sugar will give you a lift in your energy. Unfortunately that energy boost will cost you calories and diminish your diet efforts. Plan to bring a high-energy healthy snack with you so that you can combat these low energy periods and avoid the vending machine. Your diet and exercise journal will also show you whether or not you are achieving your exercise goals. Once you begin skipping the gym or your regular exercise routine it is easy to get into the habit of forgetti http://advice-and.info/Health-and-Fitness/89674_Keeping_A_Diet_And_Exercise_Diary_Keeps_You_Accountable.html Sun, 29 Jun 2008 04:17:27 GMT Gym work also gives players the wrong focus. Rather than training to improve their cricket performance the focus becomes on training to become better at the tests. Lifting more weight or getting a better beep test score becomes an end in itself rather than a means to an end. Proper form is also achieved with the reversible foot platform. Body Rail's reversible foot platform provides clearance under the rail. Clearance under the rail allows the user to place cable resistance below the rail thus providing maximum benefit through proper form when doing such exercises as leg extensions and swimming among others. Elevating the rail with the reversible foot platform also means that all exercises can be done at seat level comfort. Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Exercise even red uces feelings of depression and anxiety. This one's a no-brainer. When you exercise, you burn calories. The more intensely you exercise, the more calories you burn and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but activity you accumulate throughout the day helps you burn calories, too. Exercise delivers oxygen and nutrients to your tissues. In fact, regular exercise helps your entire cardiovascular system the circulation of blood through your heart and blood vessels work more efficiently. When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy. For more details visit http:www.soundbodytrainer.com http://advice-and.info/Health-and-Fitness/89436_About_Exercise_Use.html Fri, 27 Jun 2008 02:32:02 GMT Getting into an exercise program should be a gradual process. Don't try to shock your body into submission because you're less likely to reap the best rewards of the program if you do. Don't do step exercises if they strain you too much. Oftentimes, a half-hour session with a treadmill is enough to get you started before you begin other exercise programs to increase your resistance and improve your training. Decide what you want to do with your body. Do you want ripped abs and big muscles or you just want to lose weight and increase your strength. If you know what you want out of your home exercise program, you can decide which exercise routine is just perfect. Each one of us has an exercise personality. Find out what yours is so you can design a home exercise program you'll never get bored of and keep coming back to. If you're the type who can use the treadmill for an hour every day of the week, then do so. If you prefer going through your quiet Pilates motions on the mat, you can do that, too. Just m ake sure the exercise program you picked is designed to meet your fitness goals and let you have fun as well. This exercise is potentially dangerous because it places the shoulder into one of its least stable positions, the dislocation position. Because of the extreme position when performing this exercise at the starting position it can also cause tearing of the ligaments and injury to the rotar cuff tendons. More effective and less dangerous is the bench press, keeping the arms at shoulder width and exercising in the strongest range of motion (partial reps) and the parallel bar dip with the elbows out. Exercise trains the neck (traps) and shoulder (deltoid) muscles and is performed by placing a loaded barbell onto your upper back just above the trap muscle. Exercise is done by standing with your feet about shoulder width apart. Placing your hands on the bar about three inches wider than the width of your shoulders. Pushing the bar overhead to arm's length, holding and then slowly lowering back down t http://advice-and.info/Health-and-Fitness/89206_Muscular_Strong_For_Exercise.html Wed, 25 Jun 2008 06:18:58 GMT In case work takes most of your time but you still want to stay in shape, take advantage of the hours spend at work and increase your daily physical activity. Try to walk to work or take the bike instead of the car. If you usually go to work by bus, get off earlier and walk until your destination. During breaks, go for a walk instead of taking a coffee or a snack in the lounge. You could also find some co-workers willing to join you on a regular workout routine. They may help stick to your schedule. http://advice-and.info/Health-and-Fitness/84942_Find_Time_For_Exercise_At_Work_Or_While_Traveling.html Mon, 14 Apr 2008 23:52:01 GMT Moderate exercise does not have any positive effects against the breast cancer risk, found a recent study made by University of Southern California researchers. Only long-term, strenuous exercise may help to some extent, according to the researchers. The study researched the workout history of the participants and their predisposition to breast cancer. Participants were asked if they have engaged in moderate exercise, such as golf, brisk walking, or volleyball, or strenuous exercise, such as aerobics, swimming laps, or running, since high school and until their current age, or within the last three years. http://advice-and.info/Health-and-Fitness/84757_Light_Exercise_Not_Lowering_Breast_Cancer_Risk.html Thu, 17 Apr 2008 11:21:23 GMT If you want rock hard visible rock hard abs diet abs workouts and exercises alone will not do it. You have probably already tried the latest ab gadgets, ab pills or burning pills and have yet to see results but feel like failure trying to reach that goal. No matter how hard you try the truth is you may never see real results. Ab diets and workouts are effective in building up stronger gut muscles and back muscles and may help reduce some fat. Spot burning or trying to reduce flab or fat on one area of the body with one specific exercise such as sit ups or gut crunches is just a myth and many fad gadgets usually focus on one group of muscles. Focusing on one group of muscles may add strength and tone. The truth is that if you have washboard abs and you have a layer of tummy fat or love handles no one will ever see those ripped abs. http://advice-and.info/Health-and-Fitness/81901_Abs_Workout_Exercise_And_Diet.html Wed, 19 Mar 2008 02:40:23 GMT There are mny types of exercise routines out there that can help you to lose weight, but if you dont have the will power to stick to an exercise plan then you are unlikley to lose much weight. Your age and lifestyle will also determine if you are serious about exercise but at the end of the day if you are really determined to lose weight then these factors will not matter. If you have been inactive for a long time then it is really important that you start slowly. Doing to much, too soon, you increase the chance of injury, but your more likley to burn out and give up alltogether. To start with, an hour of moderate activity most days of the week is a good place to start. You want to set a goal of 30 - 60 minute workouts, at least three days a week. After you feel comfortable doing that you can increase your duration intensity of your workouts, this will condition your body to regular exercise. Experts say you should exercise 60 - 90 minutes a day, but if that sounds excessive, doing 10 minutes here and 5 minutes there during a day, it all mounts up. In the main it is best to do a longer workout as this benefits the body more. http://advice-and.info/Health-and-Fitness/81552_Weight_Loss_Exercise.html Mon, 17 Mar 2008 05:25:11 GMT The type of substrate (fuel) and the rate at which it is utilized during exercise is largely dependent on the intensity and duration of the exercise. During strenuous exercise there is an obligatory demand for carbohydrate (CHO) oxidation that must be met; fat oxidation cannot substitute. In contrast, there is an increase in fat oxidation during prolonged moderate intensity exercise as carbohydrate fuels are depleted. Fats are also more dominant in long duration exercise since fat oxidation requires more oxygen than does carbohydrate oxidation. Fuel Selection During Exercise http://advice-and.info/Health-and-Fitness/80206_Fuel_Usage_During_Exercise.html Sun, 09 Mar 2008 03:44:46 GMT The exercise ball has gained increasing popularity in the different parts of the globe these days. Albeit, do not think that this fitness ball has become prevalent and widely held by most health aficionados because of its cute shape and brilliant colors but know that its heath benefits offer more to an advantage. The exercise ball brings focus and concentrates on strengthening the abdomen and the back muscles, a way to increase stability. The exercise ball is more preferred especially by physical therapists as they can cause fewer injuries than using any other exercise equipment. If you are in the market for an exercise ball, the thing to remember is to buy one that fits your height. Yes, just like you and the rest of the health buffs on your gym, exercise balls are not created equal. It is actually created to fit your size and physique to a T for maximum benefit. To know which ball is right for you, what you can do is sit on it. Then check if your hips are at a level or in a slightly higher level than that of your knees. The sizes range from 55cm, 65cm or 75cm. No need to fret if you are obese and think that you would be too heavy for the ball, there are burst-resistant balls that are available for people just like you. http://advice-and.info/Health-and-Fitness/78910_Getting_Fit_With_An_Exercise_Ball.html Wed, 27 Feb 2008 13:38:57 GMT Nowadays, many people, particularly those that have certain kinds of diseases, start exercising for the sole purpose of losing weight. When the pounds do not drop as quickly or as completely as they would like, they get discouraged and give up. If you take away any message about exercise and certain illnesses, let it be this: Even if you do not lose weight, your investment in exercise is still paying off in reduced heart disease risk and better blood glucose control. http://advice-and.info/Health-and-Fitness/78557_An_Important_Message_About_Fitness__Exercise.html Wed, 27 Feb 2008 13:35:56 GMT Bodyweight exercise routines were developed so that an individual can use their own body and movements to exercise as opposed to expensive gym or weight lifting equipment. Instead of building strength and endurance in just one area of your body it allows you to build it throughout your whole body. Many of the exercises are familiar ones, or a new take on an old bodyweight exercise, but dont be fooled into thinking that its not effective because it is familiar. Many newer forms and methods of the familiar exercises have been created as well as ideas for increasing the difficulty level of the exercise; things like adding ankle or wrist weights to your routine or different positioning of legs, arms or hands can change the set of muscles being used. http://advice-and.info/Health-and-Fitness/76824_How_To_Get_The_Most_From_Your_Bodyweight_Exercise_Routine.html Mon, 04 Feb 2008 20:18:39 GMT As parents, we are often concerned with the health of our child or children. A healthy diet and exercise are two of the main concerns that top the list of many. Unfortunately, with all of the game systems and computer technology of today, it seems like children are more driven to sit around the home instead of actually doing something that requires any great deal of movement. Exercise, however, is necessary for a child to be able to grow to their full potential and acquire a strong and healthy body type versus one that is fragile and unable to adapt to any future changes that may occur. For exercise to be exiting for the child, you must make it that way. Take pride in your own exercise routine and allow your child to see that. All too often, we rush around the house to get the kids ready for school; making lunches, checking to make sure homework is in place, assuring them that you will see them after school and that, yes, tomorrow they can have a Lunchable instead of the PB&J that they will be enjoying today. Exercise is often not on our minds at that time of the day but it should be. If your kids wake up and see you taking the time out of your day to ensure your own health, they are more likely to eventually adopt the same beliefs. Keep in mind that your exercise routine does not have to be anything difficult a good run on the treadmill or 20 minutes on the elliptical machine should do just fine, even following along with one of the aerobics shows on television will encourage not only your child but you as well. http://advice-and.info/Health-and-Fitness/76788_Encouraging_Your_Child_To_Exercise_Enough.html Sat, 02 Feb 2008 12:22:10 GMT You need to get in more exercise, probably. It will improve your life in a myriad of ways. But the first step towards embarking on a fitness plan is always motivation. And to get motivated, you have to understand why you need to change your diet or invest the time into exercise. Here are just a few of many ways exercise change your life for the better. 1. Exercise Improves your Stamina http://advice-and.info/Health-and-Fitness/75904_6_Reasons_Why_Exercise_Is_Important.html Mon, 28 Jan 2008 23:55:25 GMT By adding physical activity to your daily routine, low-impact exercise can be one of the most effective ways to begin a long-term weight loss commitment. The benefit of low-impact exercise lies in the fact that you dont need to engage in overly stressful activities to experience the benefits of regular exercise. In fact, there are plenty of low-impact activities that can provide a sufficient workout and help you meet your long term weight loss goals. If you want to begin incorporating exercise into your daily routine but dont know where to start, consider some of the following tips to develop a low-impact exercise regimen as part of your weight loss program. 1. Get yourself moving http://advice-and.info/Health-and-Fitness/75128_How_To_Make_The_Most_Out_Of_Low-impact_Exercise.html Wed, 23 Jan 2008 15:41:20 GMT While eating a healthy diet is essential when it comes to living a healthier lifestyle just as important when it comes to keeping fit is to take regular exercise. Exercise strengthens muscles, keeps the body toned and the blood flowing healthily around the body while a good well balanced diet helps you to keep trim and wards off illness. Combining the two together is the only way to lose weight, keep it off and live a healthier lifestyle. When it comes to exercising one of the best all-round forms of exercise that you can do and which does not cost anything is walking. Walking has been known to decrease the risk of heart attack, stroke and to lower the blood pressure. It is also a great way of keeping fit and strengthening the muscles of the legs and is a great way of boosting the immune system and easing stress. If you take a brisk 30 minute walk everyday then it will help you to lose weight by burning up calories at the rate of around 200 per 30 minutes. If you can only walk at a slow to moderate pace you can still benefit by losing around 100 calories and of course still have all the benefits it brings to your health. http://advice-and.info/Health-and-Fitness/73714_Diet_And_Exercise_Is_The_Key_To_A_Fitter_And_Healthier_Way_Of_Living.html Tue, 08 Jan 2008 10:00:52 GMT Regular physical exercise is an absolute must for a healthy metabolism. Exercise is also an effective strategy for weight control because it causes a favourable shift in body composition, increasing muscle mass and decreasing body fat. The greater your muscle mass, the greater your fat-burning capacity. When you diet to lose weight, most of the reduction comes from loss of water. In addition, dieting lowers your basal metabolic rate (BMR). In other words, your body slows down to compensate for the reduced caloric intake, thus keeping your weight basically the same. Exercise has been shown to compensate for a reduced BMR due to caloric restriction, and it helps your body lower your set point, the weight to which your body naturally returns. Here are some tips to help you develop an exercise program. 1.Make It Fun http://advice-and.info/Health-and-Fitness/73232_Top_7_Tips_To_Develop_An_Effective_Exercise_Program_For_Weight_Control.html Tue, 01 Jan 2008 23:46:49 GMT