Wednesday, October 15, 2014

Star Jumps

Star Jumps elevate your heart rate and work your core, gluteus maximus and leg muscles. Lower yourself into a low squat where your hips almost touch the floor and place your arms down by your shins. If you have back or knee issues, go as low as you go and do not be hard on yourself.  Quickly jump in the air and extend your arms and legs out to your sides in the shape of a star. Then move your feet together and land on the floor. Lower yourself back into your starting position. Exhale when you jump and inhale when you return to the starting position. Repeat for five total repetitions. Rest for several seconds before you start another set. Repeat until exhaustion.

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web sitehttp://www.louizapatsis.com.

Monday, October 13, 2014

Abdominal Exercise with Weight

Hold an octogonal weight  straight over your chest while laying on your back. Bend your knees to 90 degrees. Subtly bring your lower pelvis off the floor using [mostly] your lower abdominal muscles while doing a crunch. Exhale when you come up and inhale when you go down, your shoulders to an inch or two off the floor, never touching the floor for each set. Repeat ten repetitions for four sets.

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web sitehttp://www.louizapatsis.com.

Tuesday, September 16, 2014

Lower Back Stretch

Besides hugging your knees while lying down or standing and reaching for your toes, there are other stretches for the lower back. One of them is this one: Sit on the floor and stretch out your left leg, relaxed, diagonally away from your centerline. Bend your right knee with the heel of your right foot close to your crotch. Twist to the left. It may help if you hold onto your left knee with your right hand. As you exhale, twist further. You will feel a stretch in your right lower back, as well as, secondarily, your right latissimus dorsi and right gluteus maximus.

Now do the same for the other side. Substitute right for left and left for right in the instructions above. Enjoy.

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web sitehttp://www.louizapatsis.com.

Wednesday, September 10, 2014

Run and Sit Interval Training

Stretch your legs and buttocks. Run in place for 10 seconds. Do squats for 10 seconds. Repeat for four sets. Do squats with slight bounces for 10 seconds. Then repeat the four sets. Then do the bounces again. Repeat to exhaustion. Stretch.

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web sitehttp://www.louizapatsis.com.

Sunday, August 31, 2014

Barbell for Lunges and Adductors

This is a variation of a lunge or of using the barbell for squats with legs in second position for the adductors. This is a very difficult exercise, used by some people competing. Grab a barbell with a weight that will challenge you but with which you can do at least five (if not up to ten) repetitions. Do a lunge. Then turn to the right with legs in second position (open legs with toes pointing diagonally out) and squat. Stand while bringing your right leg center, passing your left leg and then face the other direction, legs in second position, and do another squat for the adductors. Repeat this sequence at least five times. Rest 5 seconds. Repeat four more times (at least five sets.)

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web sitehttp://www.louizapatsis.com.

Thursday, July 24, 2014

Muscle Confusion

"Confusing" muscles is a way to get off a plateau. A blog post on plateaus was written years ago on this blog. Often people train using periodization. They use cycles of three weeks or three months on which they do certain exercises with specific weights and/or repetitions. The problem is that muscles accommodate to this and do not get "shocked". Ultimately, they adapt to the workout program and don't grow as much or develop in power and flexibility.

This is akin to a person developing a habit which eventually gets outdated and leads to no more spiritual, mental or physical growth. Or it is akin to a relationship that stagnates. When someone, for instance, gets used to you and what you do, they may get bored, or may take advantage of you, knowing they can get away with it because you will react in the same way, or not at all. What better way to get the ball rolling on your growth or on a relationship but to put in needed changes.

Exercise becomes ineffective when the muscles accommodate to certain stress. Variety must be added as in someone's life and relationships. 
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web sitehttp://www.louizapatsis.com.

Tuesday, July 15, 2014

Stupid Things People Say: "Big-Boned"


People say lots of stupid things. Among them is “big-boned”. Next time someone tells you that you are fat,  you are just big-boned, tell them to go --  well, it’s up to you what to say.
If someone tells you this, even if it's a nutritionist or personal trainer, ask them if they are a [good] orthopedist who took an X-Ray of you.

This article by an orthopedist explains just what my intuition has "thought":
http://www.youbeauty.com/body-fitness/ask-a-scientist-being-big-boned.

Some people use "big-boned" to attack others' appearance, while some people use the concept to justify being overweight. A doctor writing for fashion magazine Glamour wrote that most people are not big-boned, and this should not be used as an excuse for being overweight. Most people, Dr. JoAnne wrote, are medium-built and a larger than usual bone structure accounts for only about a ten-pound increase in weight.

An obese person can have a small skeleton. The excess weight damages the joints. On the other hand, weight bearing exercise to  strengthen muscle takes away stress from the skeleton and makes bones stronger. This type of exercise also causes new bone growth by increasing the rate that osteoblasts cells bring calcium to bones to make them stronger. Running and jumping exercises can make bones stronger by increasing bone density. This does not cause bones to get "bigger". A thin person may be big-boned, as can be determined by wrist size.

Remember, for fitness levels, you must take into account your weight AND BMI, waist-to-hip ratio, energy levels, blood work, endurance, strength and flexibility. In general, according to the American Council of Exercise, women with a body fat percentage up to around 30 may not be overweight. This depends on muscle tone and distribution of fat. The same holds for men at a 25 percent rate of fat.
Percentages vary with age.

References

http://www.youbeauty.com/body-fitness/ask-a-scientist-being-big-boned
http://www.nichd.nih.gov/health/topics/bonehealth/conditioninfo/Pages/activity.aspx
http://www.maxwettsteinfitness.com/Library/Ideal%20Body%20Fat%20Percentage.htm
http://www.glamour.com/health-fitness/2007/09/your-doctor-big-boned 

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web sitehttp://www.louizapatsis.com.