Wednesday, July 19, 2017

Rhabdomyolysis and Spin Class

Always warm up before exercise and cool down after exercise. You know your body. Some days you may not be able to do as hard of a workout as other days due to a previous day's hard workout, stress etc.

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Thursday, July 13, 2017

Kettleball Squats

This is a hard squat exercise. Keep your elbows open on the side and hold a kettleball in each. hand. The kettleball should be heavy enough to offer a good resistance but to still allow you to do four sets of 10 repetitions. Just keeping the kettleballs out on the side by you is hard enough. It is a workout for your pectoralis muscles, shoulders and to a lesser extent your biceps and triceps, which are stabilizes. Then with the squats. you work the lower body muscles. 

Good luck!

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Thursday, June 08, 2017

Side lunges

You can do this with free weights held at your shoulders (advanced) or with your arms at your sides.

Stand with legs shoulder width apart. Step your left foot behind the other while bending both legs. Try to get your right leg as close to a 90 degree angle as you can.Lunge with your left leg. Repeat for four sets of ten repetitions.
Switch legs.

Stretch your quadriceps, hamstrings, adductors and abductors. This is an advanced exercise, with or without free weights. You can also do it with a barbell behind your neck, but free weights are less strenuous on the neck and back.

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Thursday, June 01, 2017

Half Roller

I always wondered what half rollers were for, until I recently saw a female  trainer doing lunges on the flat side of one, as the curved side was on the floor. I of course knew that doing the lunges on the half roller would better her balance. I asked her what muscles seemed most activated. She said her gluteus maximus. I thought it would be the main leg adductor or sartorius. When I tried it, that is where I felt it. 

Upon her recommendation, I did front and side leg lifts on the half roller,while balancing standing on the opposite leg. As I thought, deep abdominal muscles are activated when you do leg raises and other exercises on the side roller. (The curved side of the half roller rests on the floor.)

Try it! Pick an exercise and do at least two sets of 10 repetitions. Work your way up each week. See if your deep muscles are activated, sucking in your surrounding muscles and fat tissue for a thinner look, and increasing your strength and balance.

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Tuesday, January 03, 2017

Reverse Plank for Abdominal Muscles

Happy New Year everybody! May all your healthy wishes come true!

For this exercise, "sit" on your palms and feet. Lift your back and hips in a parallel manner while your arms and bent legs form a bridge or table. Lift your right arm and left leg to touch. Repeat with your left arm and right leg. Use a slight twist each time to add an oblique workout.

Repeat for 10 repetitions and add sets if you can. This is difficult on your wrists, and of course your abdominal muscles.

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Wednesday, December 28, 2016

Great Post on Using a Scale in Weight Loss

Here is a wonderful article on not focusing too much on your weight while losing weight. Focus on eating well, exercise, how you feel, and sizes.
If you need a personal trainer in New York City, send me a message!
Happy New Year!

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Wednesday, October 26, 2016

Bosu Ball Lower Abdominal Exercises

I may have posted about this in 2009, but here are some exercises I did today. I hope I will feel pain tomorrow, so I will know I worked out.

1. Sit in the center of the Bosu ball. Keeping your balance will use subtle abdominal and hip muscles. Hold onto the side of the Bosu ball. Bring up your bent legs and squeeze your lower abdominal muscles to move your bent legs up an inch or two. Repeat for four sets of ten repetitions.

2. Place your hands behind you, elbows bent, and extend your legs out to half a foot over the floor, and bring them back near you bent. Repeat for four sets of ten repetitions.