Weeks ago I entered a blog on what exercises you can do while watching television. There are many “exercise” you can do in everyday life that will not set back your busy schedule, and that may, especially if combined with a good, individually-tailored diet and a work out program, lead you to achieve fitness goals such as losing weight and gaining muscle. I call these exercises “integrative exercises” since you can integrate them into your daily life.
Here are some of these integrative exercises:
1. Take the stairs, not the escalator or elevator.
2. Do a dance while you vacuum or wash the dishes.
3. Jog or skip to the grocery store.
4. Stretch your arms, legs or midsection while you sit reading, studying or watching television.
5. Walk, do not take the subway or taxicab, for ten or twenty blocks.
6. Rearrange furniture every once in a while. It will give your place a new look too!
7. Play with a child or pet, including sports-like activities.
8. Do not use the television remote control.
9. Do yoga every morning or evening.
10. Jog or bike ride for some blocks every morning or evening.
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Sunday, December 10, 2006
Wednesday, December 06, 2006
Some Easy Food Substitutes for Dieting
Hey, I thought of writing this yesterday. I have not written for a while. I am in a Ph.D. program and editing my fitness book The Pocket Guide to Fitness, which will be out soon. You will be able to buy it on www.authorhouse.com, www.amazon.com and www.bn.com. How are you all? Have you been using any of my tips?I do not have a nutrition degree, but know a thing or two on nutrition. I looked up calories since I was nine years old!
I am Greek and they say we have one of the best diets. Greek people balance it all, from the wine and salad, to the fruit and dessert. Again, I believe in seeing a physician first for a checkup, and then getting to know your body and what you need. If you are dieting, as in a low carbohydrate diet, here are some perk-me-up foods you can have while you are dieting, partly as substitutes for other foods and partly to perk up your food.
1. Cinnamon
2. Ketchup
3. Mustard
4. Coffee, including decaffeinated
5. Egg whites
6. Diet Soda
7. Sweet'N Low®
8. Jell-O®
9. Light yogurt pops
10. None-fat cheese
11. None-fat cream cheese, including with vegetables
12. None-fat whipped cream
There may have been studies that some of these are bad for your health. This is no doubt when they are used in excess, and this varies by person. Do your research!
Check out my Web site at www.louizapatsis.com! I have two great books, the children's book The Boy in a Wheelchair and the poetry and short story book Life, Work and Play: Poems and Short Stories that make great holiday gifts!
I am Greek and they say we have one of the best diets. Greek people balance it all, from the wine and salad, to the fruit and dessert. Again, I believe in seeing a physician first for a checkup, and then getting to know your body and what you need. If you are dieting, as in a low carbohydrate diet, here are some perk-me-up foods you can have while you are dieting, partly as substitutes for other foods and partly to perk up your food.
1. Cinnamon
2. Ketchup
3. Mustard
4. Coffee, including decaffeinated
5. Egg whites
6. Diet Soda
7. Sweet'N Low®
8. Jell-O®
9. Light yogurt pops
10. None-fat cheese
11. None-fat cream cheese, including with vegetables
12. None-fat whipped cream
There may have been studies that some of these are bad for your health. This is no doubt when they are used in excess, and this varies by person. Do your research!
Check out my Web site at www.louizapatsis.com! I have two great books, the children's book The Boy in a Wheelchair and the poetry and short story book Life, Work and Play: Poems and Short Stories that make great holiday gifts!
Thursday, November 02, 2006
Body Mass Index
Knowing your body mass index (BMI) will give you one indication about your health. It has been shown that having a heavier middle or belly is more indicative of a health problem than having heavy hips or legs, especially for women. Your BMI takes this into account. It is calculated by dividing your weight by the square of your height. If you use feet and inches for height, use pounds for weight. If you use meters and centimeters for height, use kilograms for weight. If you are really muscular, your BMI may be high for someone who is fit because muscle weighs more than fat. Consult a physician and personal trainer for the interpretation of your BMI, along with other factors.
BMI Weight
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 and Above Obese
Obese BMI correlates to weight, with differences among gender and age. There are charts on the CDC Web site that will give you information on correlating weight to BMI. If you work out and are toned, and you have a BMI that indicates overweight or obese, check your body fat percentage. You may not have a high body fat percentage. Your BMI may be high due to the weight of your muscle.
Women and older people are more likely to have a larger body fat than men for the same BMI value, and older people are more likely to have more body fat than younger people with the same BMI, according to the Centers for Disease Control (CDC). A high BMI may be indicative of: cardiovascular disease, high blood pressure, osteoarthritis, diabetes and some cancers, according to Calle EE, et al.
Disclaimer: This information is not intended to take the place of medical advice, examination and/or diagnosis.
Some information for this blog was obtained from http://www.cdc.gov/nccdphp/dnpa/bmi/adult_BMI/about_adult_BMI.htm#Athlete and Calle EE, et al. BMI and mortality in prospective cohort of U.S. adults. NEJM 1999;341:1097–1105. Accessed on MaNOvember 2, 2006
BMI Weight
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 and Above Obese
Obese BMI correlates to weight, with differences among gender and age. There are charts on the CDC Web site that will give you information on correlating weight to BMI. If you work out and are toned, and you have a BMI that indicates overweight or obese, check your body fat percentage. You may not have a high body fat percentage. Your BMI may be high due to the weight of your muscle.
Women and older people are more likely to have a larger body fat than men for the same BMI value, and older people are more likely to have more body fat than younger people with the same BMI, according to the Centers for Disease Control (CDC). A high BMI may be indicative of: cardiovascular disease, high blood pressure, osteoarthritis, diabetes and some cancers, according to Calle EE, et al.
Disclaimer: This information is not intended to take the place of medical advice, examination and/or diagnosis.
Some information for this blog was obtained from http://www.cdc.gov/nccdphp/dnpa/bmi/adult_BMI/about_adult_BMI.htm#Athlete and Calle EE, et al. BMI and mortality in prospective cohort of U.S. adults. NEJM 1999;341:1097–1105. Accessed on MaNOvember 2, 2006
Monday, August 21, 2006
Some Swiss Ball Chest Exercises
The Swiss Ball can be used to train muscle groups. Here are some exercise for the chest. Vary the size of the Swiss Ball to work different muscle fibers and to get off a plateau. Swiss Balls are great in that they cause more muscle fibers to be engaged for balance and stability, and incorporate a good amount of abdominal and back muslces for balance and stability. Ladies, do not be afraid to do chest exercises. Once again, you will have to do a lot and eat a much higher than average mount of protein to grow huge pectoral mucles!
1. Raise your elbows to shoulder level. Let your palms face each other as you hold the Swiss Ball. Extend your arms. Do not lock your elbows. Bring the Swiss Ball to your chest. Do ten sets of ten repetitions. Stretch the chest after five sets by holding your hands behind your back as high as you can.
2. Repeat 2, and throw the ball back and forth with a partner or against a wall.
3. Do Swiss Ball push-ups. Use the push-up blog. This time, keep a Swiss Ball under your ankles.
4. Repeat 3. This time, put the Swiss Ball under the palms of your hands. Your arms should be shoulder-width apart.
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1. Raise your elbows to shoulder level. Let your palms face each other as you hold the Swiss Ball. Extend your arms. Do not lock your elbows. Bring the Swiss Ball to your chest. Do ten sets of ten repetitions. Stretch the chest after five sets by holding your hands behind your back as high as you can.
2. Repeat 2, and throw the ball back and forth with a partner or against a wall.
3. Do Swiss Ball push-ups. Use the push-up blog. This time, keep a Swiss Ball under your ankles.
4. Repeat 3. This time, put the Swiss Ball under the palms of your hands. Your arms should be shoulder-width apart.
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Glycogen
Carbohydrates in food are digested. They are degraded into glucose. As blood glucose rises after a meal. The pancreas secretes the hormone insulin. This causes the liver cells to stimulate glycogen synthase, as well as other hormones. Glycogen is formed. Glycogen is made of about 30,000 glucose units.
After a meal has been digested and glucose levels begin to fall, insulin secretion is reduced. Glycogen synthesis stops. About four hours after a meal, the enzyme glycogen phosphorylase begins cause glycogen to be broken down to be converted to glucose for fuel.
The pancreatic hormone glucagon counteracts insulin. When blood glucose levels fall, it is secreted in increasing amounts. It stimulates glycogen breakdown to glucose when insulin levels are high.
Muscle cell glycogen seems to be an immediate reserve source of available glucose for muscle cells. Muscle cells cannot pass glucose into the blood, so the glycogen they store internally is destined for internal use and is not shared with other cells.
The body usually cannot hold more than about 2,000 kilocalories of glycogen. Marathon runners commonly experience a phenomenon referred to as "hitting the wall" around the 20th mile (32nd kilometer) of a marathon. This calculation is based on an average of 100 kilocalories used per mile, varying by the size of the runner and the race course. When experiencing glycogen debt, runners many times experience fatigue.
Disclaimer: None of the information in this blog is intended to take the place of medical advice. Please consult a physician before taking part in an exercise plan, sport, physical therapy, or massage.
Some of the information from this blog was obtained from: http://www.wikipedia.org
Check out www.louizapatsis.com!
Sunday, August 20, 2006
Massage
Massage helps to increase circulation, alleviate stress, and soothe muscles. It has proven beneficial to many chronic conditions such as low back pain, arthritis, and bursitis. It is good for athletes, and for sedentary people.
People often take their bodies to new limits when they exercise. This may involve tearing down muscle fibers. They need to recover for a day or two after exercise, and then build up stronger than ever. Trigger points in muscles and tendons are stress points that may cause muscle soreness and decreased flexibility. They cause pain when pressed, and which may radiate pain to a larger area. They are thought by some to be small areas of spasm.
Trigger points may be caused by mental, emotional or physical stress, such as repeated exercise on a muscle or exercise at a higher-than-normal level or weight or repetition. Heavily exercised muscles may also lose their capacity to relax. This causes chronically tight (hypertonic) muscles, and loss of flexibility. Lack of flexibility is often linked to muscle soreness. This predisposes you to injuries, especially muscle pulls and tears. Blood flow through tight muscles is poor also causes pain. There are several sports massage techniques.
Traditional Western or Swedish massage is currently the most common approach used for conditioning programs. It can be supplemented by other massage therapy approaches including deep tissue, trigger point work, and acupressure. The use of one or more of the following techniques can occur:
Deep Swedish Massage: muscle-specific applications of the standard effleurage, petrissage, vibration, and tapotement techniques;
Compression Massage: rhythmic compression into muscles used to create a deep hypremia and softening effect in the tissues. It is generally used as a warm-up for deeper, more specific massage work;
Cross-Fiber Massage: friction techniques applied in a general manner to create a stretching and broadening effect in large muscle groups; or on site-specific muscle and connective tissue, deep transverse friction applied to reduce adhesions and to help create strong, flexible repair during the healing process;
Trigger Point or Tender Point Massage: combined positioning and specific finger or thumb pressure into trigger or tender points in muscle and connective tissue, to reduce the hypersensitivity, muscle spasms and referred pain patterns that characterize the point; and
Lymphatic Massage: stimulation of specialized lymphatic-drainage pathways, which improves the body's removal of edemas and effusion.
Regular sports massage can: reduce mental and emotional stress levels; reduce pain; reduce the chance of injury; improve range of motion and muscle flexibility; shorten recovery time between workouts; maximize the supply of nutrients and oxygen through increased blood flow; and enhance elimination of metabolic by-products of exercise.
Disclaimer: None of the information in this blog is intended to take the place of medical advice. Please consult a physician before taking part in an exercise plan, sport, physical therapy, or massage.
Some of the information from this blog was obtainedfrom: http://www.vpul.upenn.edu/ohe/library/mental/massagebenefits.htm and http://www.holistic-online.com/massage/mas_sports.htm.
Check out www.louizapatsis.com!
People often take their bodies to new limits when they exercise. This may involve tearing down muscle fibers. They need to recover for a day or two after exercise, and then build up stronger than ever. Trigger points in muscles and tendons are stress points that may cause muscle soreness and decreased flexibility. They cause pain when pressed, and which may radiate pain to a larger area. They are thought by some to be small areas of spasm.
Trigger points may be caused by mental, emotional or physical stress, such as repeated exercise on a muscle or exercise at a higher-than-normal level or weight or repetition. Heavily exercised muscles may also lose their capacity to relax. This causes chronically tight (hypertonic) muscles, and loss of flexibility. Lack of flexibility is often linked to muscle soreness. This predisposes you to injuries, especially muscle pulls and tears. Blood flow through tight muscles is poor also causes pain. There are several sports massage techniques.
Traditional Western or Swedish massage is currently the most common approach used for conditioning programs. It can be supplemented by other massage therapy approaches including deep tissue, trigger point work, and acupressure. The use of one or more of the following techniques can occur:
Deep Swedish Massage: muscle-specific applications of the standard effleurage, petrissage, vibration, and tapotement techniques;
Compression Massage: rhythmic compression into muscles used to create a deep hypremia and softening effect in the tissues. It is generally used as a warm-up for deeper, more specific massage work;
Cross-Fiber Massage: friction techniques applied in a general manner to create a stretching and broadening effect in large muscle groups; or on site-specific muscle and connective tissue, deep transverse friction applied to reduce adhesions and to help create strong, flexible repair during the healing process;
Trigger Point or Tender Point Massage: combined positioning and specific finger or thumb pressure into trigger or tender points in muscle and connective tissue, to reduce the hypersensitivity, muscle spasms and referred pain patterns that characterize the point; and
Lymphatic Massage: stimulation of specialized lymphatic-drainage pathways, which improves the body's removal of edemas and effusion.
Regular sports massage can: reduce mental and emotional stress levels; reduce pain; reduce the chance of injury; improve range of motion and muscle flexibility; shorten recovery time between workouts; maximize the supply of nutrients and oxygen through increased blood flow; and enhance elimination of metabolic by-products of exercise.
Disclaimer: None of the information in this blog is intended to take the place of medical advice. Please consult a physician before taking part in an exercise plan, sport, physical therapy, or massage.
Some of the information from this blog was obtainedfrom: http://www.vpul.upenn.edu/ohe/library/mental/massagebenefits.htm and http://www.holistic-online.com/massage/mas_sports.htm.
Check out www.louizapatsis.com!
Breathing
Breathing is very important. For all of the exercises in the blog, the breathing instructions are to inhale when a muscle is stressed or weight is lifted and to exhale upon release of muscle force, pressure or weight.
Oxygen is used by muscles to contract. Oxygen is needed to release energy from ATP. Often people do not breathe deeply. When we breathe, oxygen passes from our nose or mouth, into our trachea, then into our bronchi, then bronchioles, then alveoli ducts, and then into the alveoli sacs at the end. These sacs are filled with capillaries, or tiny blood vessels, that exchange oxygen. It is best to breathe in through the nose where germs and dust are extracted in mucus and small hairs.
As you can see, air does not simply go from our nose to our blood. If we do not breathe in a strong, deep manner, we will get less oxygen into our blood. This is especially true if we are sick and our lungs are congested. The muscles will have less oxygen and less energy. Our exercise performance and the benefit we get out of it will suffer. I did not even mention that oxygen needed for other important reactions of the body will not be there.
Some yoga classes feature breathing exercises geared to strengthening your diaphragm and to training you to breathe in a healthy fashion. The diaphragm is a muscle which separates the thoracic part of the body, that holds the heart and lungs, from the abdominal part that holds the stomach, liver, intestines, spleen and gall bladder, among other organs. These yoga exercises focus on using the diaphragm to breath. Then inhaling, the diaphragm moves down and the tummy expands. When exhaling, the diaphragm moves up and the tummy shrinks.
Here is an exercise that you can do at least one time a week:
Stand, sit in a chair or assume the cross-legged yoga pose with the ankles as you feel comfortable. Breathe in and out rapidly using your diaphragm consciously and having your tummy move in and out as far as you can. Do this for ten sets of ten repetitions. After a month or at least four times of doing this, do two sets of 50 repetitions.
Check out www.louizapatsis.com!
Disclaimer: None of the information in this blog is intended to take the place of medical advice. Please consult a physician before taking part in an exercise plan, sport, physical therapy, or massage.
Oxygen is used by muscles to contract. Oxygen is needed to release energy from ATP. Often people do not breathe deeply. When we breathe, oxygen passes from our nose or mouth, into our trachea, then into our bronchi, then bronchioles, then alveoli ducts, and then into the alveoli sacs at the end. These sacs are filled with capillaries, or tiny blood vessels, that exchange oxygen. It is best to breathe in through the nose where germs and dust are extracted in mucus and small hairs.
As you can see, air does not simply go from our nose to our blood. If we do not breathe in a strong, deep manner, we will get less oxygen into our blood. This is especially true if we are sick and our lungs are congested. The muscles will have less oxygen and less energy. Our exercise performance and the benefit we get out of it will suffer. I did not even mention that oxygen needed for other important reactions of the body will not be there.
Some yoga classes feature breathing exercises geared to strengthening your diaphragm and to training you to breathe in a healthy fashion. The diaphragm is a muscle which separates the thoracic part of the body, that holds the heart and lungs, from the abdominal part that holds the stomach, liver, intestines, spleen and gall bladder, among other organs. These yoga exercises focus on using the diaphragm to breath. Then inhaling, the diaphragm moves down and the tummy expands. When exhaling, the diaphragm moves up and the tummy shrinks.
Here is an exercise that you can do at least one time a week:
Stand, sit in a chair or assume the cross-legged yoga pose with the ankles as you feel comfortable. Breathe in and out rapidly using your diaphragm consciously and having your tummy move in and out as far as you can. Do this for ten sets of ten repetitions. After a month or at least four times of doing this, do two sets of 50 repetitions.
Check out www.louizapatsis.com!
Disclaimer: None of the information in this blog is intended to take the place of medical advice. Please consult a physician before taking part in an exercise plan, sport, physical therapy, or massage.
Friday, July 28, 2006
Adaptations to Strength Training Blog
Strength training actually changes your body. Weight training, especially when the weight is periodically increased, results in adaptations by the muscle, connective tissue and nervous systems.
Muscles become bigger; i.e. the amount of muscle fibers increases. His is called hypertrophy. The hormone testosterone lays a part in this so men hypertrophy easier and faster than women hypertrophy. A high-resistance, lower repetition weight-lifting program will result in hypertrophy, while a low-resistance, high-repetition program will lead to little hypertrophy. Hypertrophy increases the amount of protein in a muscle. This adds to muscle strength. Unused motor units are activated with strength training. The recruitment of these motor units is responsible for much initial increase in strength.
The connective tissue changes with training. These are the three types of connective tissue: cartilage, which serves as a padding between bones at a joint; ligaments, that connect bones to bones at a joint; and tendons, which connect skeletal muscles to the bones, transmitting the force of muscle contraction to the bones. Tendons are an extension of connective tissue that weaves a network of support around and between the muscle fibers of a muscle, giving strength and stability to the belly of the muscle by holding the fibers of the motor units together. With weight training, connective tissues become thicker and thus stronger. They withstand greater contraction forces.
The Golgi tendon organ is part of the nervous system in the tendon. If it senses that the tendon contracts too much, it causes the muscle to relax. Strength raises the threshold of force at which the Golgi tendon organ is stimulated, probably because the overload of training causes more connective tissue protein to be added of the tendon. The associated muscle can then generate greater contractive force before the tendon organ is stimulated.
Some information from this blog was obtained from Personal Trainer Manual: The Resource for Fitness Instructors, from the American Council on Exercise, 1991, pp. 24-26.
Disclaimer: None of the information in this blog is meant to take the place of medical advice. Talk to a physician before starting an exercise program or implementing anything in this blog.
Check out www.louizapatsis.com!
Muscles become bigger; i.e. the amount of muscle fibers increases. His is called hypertrophy. The hormone testosterone lays a part in this so men hypertrophy easier and faster than women hypertrophy. A high-resistance, lower repetition weight-lifting program will result in hypertrophy, while a low-resistance, high-repetition program will lead to little hypertrophy. Hypertrophy increases the amount of protein in a muscle. This adds to muscle strength. Unused motor units are activated with strength training. The recruitment of these motor units is responsible for much initial increase in strength.
The connective tissue changes with training. These are the three types of connective tissue: cartilage, which serves as a padding between bones at a joint; ligaments, that connect bones to bones at a joint; and tendons, which connect skeletal muscles to the bones, transmitting the force of muscle contraction to the bones. Tendons are an extension of connective tissue that weaves a network of support around and between the muscle fibers of a muscle, giving strength and stability to the belly of the muscle by holding the fibers of the motor units together. With weight training, connective tissues become thicker and thus stronger. They withstand greater contraction forces.
The Golgi tendon organ is part of the nervous system in the tendon. If it senses that the tendon contracts too much, it causes the muscle to relax. Strength raises the threshold of force at which the Golgi tendon organ is stimulated, probably because the overload of training causes more connective tissue protein to be added of the tendon. The associated muscle can then generate greater contractive force before the tendon organ is stimulated.
Some information from this blog was obtained from Personal Trainer Manual: The Resource for Fitness Instructors, from the American Council on Exercise, 1991, pp. 24-26.
Disclaimer: None of the information in this blog is meant to take the place of medical advice. Talk to a physician before starting an exercise program or implementing anything in this blog.
Check out www.louizapatsis.com!
Wednesday, July 26, 2006
Exercises for the Older Adult
Older adults aged 65 and over may need to “take it easy” when working out, depending on their exercise level. Adults of this age that have trained on an intermediate level of at least 30 minutes a day five days a week my not need to be overly careful. As usual, they need to start working out on a beginner level and feel their body to see what it tells them about pain and endurance.
Concerns of the aging include osteoporosis, especially for women; loss of height; loss of lean body mass; decreased cardiovascular strength; decreased respiratory capacity; lower stroke volume and maximal heart rage; high blood pressure; and increased weight. Not everyone has these symptoms of age, or at least has them at the same time Exercise generally prolongs them. Working out make the heart and all muscles stronger, and keeps bones dense. At the same time, genetics and habits such as eating styles affect these “symptoms”. A physician must be consulted if someone has high blood pressure, osteoporosis, or difficulty breathing.
Older adults especially need to see a physician before starting and new exercise program especially if they are beginners. For beginners, people with cardiovascular and respiratory difficulties or physical such as joint injury, can do the following:
Exercise at a lighter intensity
Swim
Do the stationary bicycle at a low intensity level
Use a longer warm-up
Use a longer cool-down
Do repetitions slowly
Avoid extreme interval training
Avoid plyometrics
At least five sessions with a personal trainer are useful for older adults with the above concerns. Many gyms offer aerobics classes taught by aerobics instructors with special certifications for older adults.
Disclaimer: None of the information in this blog is meant to take the place of medical advice. Talk to a physician before starting an exercise program or implementing anything in this blog.
Check out www.louizapatsis.com!
Concerns of the aging include osteoporosis, especially for women; loss of height; loss of lean body mass; decreased cardiovascular strength; decreased respiratory capacity; lower stroke volume and maximal heart rage; high blood pressure; and increased weight. Not everyone has these symptoms of age, or at least has them at the same time Exercise generally prolongs them. Working out make the heart and all muscles stronger, and keeps bones dense. At the same time, genetics and habits such as eating styles affect these “symptoms”. A physician must be consulted if someone has high blood pressure, osteoporosis, or difficulty breathing.
Older adults especially need to see a physician before starting and new exercise program especially if they are beginners. For beginners, people with cardiovascular and respiratory difficulties or physical such as joint injury, can do the following:
Exercise at a lighter intensity
Swim
Do the stationary bicycle at a low intensity level
Use a longer warm-up
Use a longer cool-down
Do repetitions slowly
Avoid extreme interval training
Avoid plyometrics
At least five sessions with a personal trainer are useful for older adults with the above concerns. Many gyms offer aerobics classes taught by aerobics instructors with special certifications for older adults.
Disclaimer: None of the information in this blog is meant to take the place of medical advice. Talk to a physician before starting an exercise program or implementing anything in this blog.
Check out www.louizapatsis.com!
Childrens' Exercise
Children are often obese these years in the United States. Some children still are very active. However, many of them eat a great amount of junk food. I recommend exercise of at least five days a week. Children will often play games like hide-and-go-seek and tag. They will play in the backyard or in quiet neighborhood streets or playgrounds. Children should be supervised whenever possible, especially in situations such as weight-bearing activities and swimming.
Children’s exercise intensity and duration should be lighter than adults’. Forty minutes or less of cardiovascular activities are a good idea for children. If a child does this, they should not engage in weight-bearing activities for more than 20 more minutes. Of course, for teenagers over 14 years old, especially for those that have mature bodies of strong muscles and bones and who have at least three months experience working out at an intermediate level.
Medical clearance for children is especially important. Proper breathing techniques are especially important. They should drink plenty of fluids and rest at least one minute between sets. It is very important for children to rest a muscle group engaged as a primary mover in an exercise the next day. Children should not perform single weight maximum exercises or sudden explosive movements.
Children’s exercise equipment should be safe. Mats are necessary under machines and playgrounds. Adults should make sure that children know to report fatigue or other symptoms of exercise.
Disclaimer: None of the information in this blog is meant to take the place of medical advice. Talk to a physician before starting an exercise program or implementing anything in this blog.
Check out www.louizapatsis.com!
Children’s exercise intensity and duration should be lighter than adults’. Forty minutes or less of cardiovascular activities are a good idea for children. If a child does this, they should not engage in weight-bearing activities for more than 20 more minutes. Of course, for teenagers over 14 years old, especially for those that have mature bodies of strong muscles and bones and who have at least three months experience working out at an intermediate level.
Medical clearance for children is especially important. Proper breathing techniques are especially important. They should drink plenty of fluids and rest at least one minute between sets. It is very important for children to rest a muscle group engaged as a primary mover in an exercise the next day. Children should not perform single weight maximum exercises or sudden explosive movements.
Children’s exercise equipment should be safe. Mats are necessary under machines and playgrounds. Adults should make sure that children know to report fatigue or other symptoms of exercise.
Disclaimer: None of the information in this blog is meant to take the place of medical advice. Talk to a physician before starting an exercise program or implementing anything in this blog.
Check out www.louizapatsis.com!
One-Repetition Maximum
The one-repetition maximum (ORM) is how much weight in a certain exercise a person can lift, push or pull without being able to perform one more repetition of the same exercise with the same muscle right afterwards.
For beginners, this should be performed only with the supervision of a personal trainer, physical therapist of physician. Implementing the ORM is not a good idea for an exercise routine It is a good idea to do a few times a year for each muscle group, such as once very three months, to measure strength progress. It can also be done at the beginning of an exercise program for the same purpose, but only with supervision for beginners
It is useful to break muscle fibers up so that they can grow bigger and stronger. During the night’s sleep and the next day’s rest, these muscle fibers will grow back bigger and stronger. If someone uses a twenty-pound free weight for a biceps curl for one or more repetitions, for instance, and a minute or a few minutes later uses a five-pound weight for the same exercise, the five-pound free weight will seem like a feather. In the same way, ORM done a few times a year for each muscle can ready the muscle for lighter weights that are still an advance over the last weights used for a certain muscle. Always be sure to stretch the muscle used before and after the ORM.
The ORM measures muscle strength. Muscle endurance is the ability of a person to perform many repetitions with a sub-maximum resistance. Usually, a person can perform 10 repetitions using 75% of the weight of their ORM. For instance if the ORM for someone in doing biceps curls is 20 pounds for each arm, they can perform 10 repetitions at a time with 15 pounds.
Disclaimer: None of the information in this blog is meant to take the place of medical advice. Talk to a physician before starting an exercise program or implementing anything in this blog.
Check out www.louizapatsis.com!
For beginners, this should be performed only with the supervision of a personal trainer, physical therapist of physician. Implementing the ORM is not a good idea for an exercise routine It is a good idea to do a few times a year for each muscle group, such as once very three months, to measure strength progress. It can also be done at the beginning of an exercise program for the same purpose, but only with supervision for beginners
It is useful to break muscle fibers up so that they can grow bigger and stronger. During the night’s sleep and the next day’s rest, these muscle fibers will grow back bigger and stronger. If someone uses a twenty-pound free weight for a biceps curl for one or more repetitions, for instance, and a minute or a few minutes later uses a five-pound weight for the same exercise, the five-pound free weight will seem like a feather. In the same way, ORM done a few times a year for each muscle can ready the muscle for lighter weights that are still an advance over the last weights used for a certain muscle. Always be sure to stretch the muscle used before and after the ORM.
The ORM measures muscle strength. Muscle endurance is the ability of a person to perform many repetitions with a sub-maximum resistance. Usually, a person can perform 10 repetitions using 75% of the weight of their ORM. For instance if the ORM for someone in doing biceps curls is 20 pounds for each arm, they can perform 10 repetitions at a time with 15 pounds.
Disclaimer: None of the information in this blog is meant to take the place of medical advice. Talk to a physician before starting an exercise program or implementing anything in this blog.
Check out www.louizapatsis.com!
Saturday, July 22, 2006
Metabolic Equivalent (MET)
A metabolic equivalent (MET) is a multiple of the resting oxygen consumption, or the metabolic rate consuming 3.5 milliliters of oxygen per kilogram of body weight per minute, or the metabolic rate consuming 1 kilocalorie per kilogram of body weight per hour.
The intensity of exercise is determined by a specified percentage of the client’s maximal oxygen consumption or functional capacity (50 percent to 85 percent) and then choosing activities that are known to require energy expenditure at a desired level.
A functional capacity is the maximum amount of oxygen used per kilogram of body weight. Working at, let’s say, 50% of functional capacity of 10 is working at 5 METS. Several activities are around 5 METS. These include walking a moderate pace.
Some sports at times of excursion, such as hockey or football, are 7 METS and higher. Running on a treadmill at a high speed and intensity would be 7 METS and above. Other factors are taken in with METS to determine exercise difficulty. These factors include sickness, oxygen in the air, hills, heat, humidity, and air pollution.
Some information for this blog is taken from http://www.sizes.com/units/metequiv.htm.
Check out www.louizapatsis.com!
The intensity of exercise is determined by a specified percentage of the client’s maximal oxygen consumption or functional capacity (50 percent to 85 percent) and then choosing activities that are known to require energy expenditure at a desired level.
A functional capacity is the maximum amount of oxygen used per kilogram of body weight. Working at, let’s say, 50% of functional capacity of 10 is working at 5 METS. Several activities are around 5 METS. These include walking a moderate pace.
Some sports at times of excursion, such as hockey or football, are 7 METS and higher. Running on a treadmill at a high speed and intensity would be 7 METS and above. Other factors are taken in with METS to determine exercise difficulty. These factors include sickness, oxygen in the air, hills, heat, humidity, and air pollution.
Some information for this blog is taken from http://www.sizes.com/units/metequiv.htm.
Check out www.louizapatsis.com!
Saturday, July 08, 2006
How Many Pounds Can You Lose in One Week?
A total of 3,500 calories are in a pound. Carbohydrates and protein have 4 calories per gram. Fat has 9 calories per gram.
An intense level of exercise for 1 hour will be about 600 calories per hour. This varies. A person who runs very quickly and does interval training will burn more. This is an average. If someone works out at an intermediate or advanced level at least 1 hour five days per week, they can burn at least 500 X 5 = 2,500 calories per week. If they cut down calories that they eat by 500 calories a week, that is an additional 2,500 calorie deficit a week. You can also do this by working out 2 hours per day for 5 days at a lower intensity of 250 calories per day. Cardiovascular equipment usually tells you how many calories you burn after you fill in statistics like gender and age. You can also consult textbooks and exercise such as those by the American Council on Exercise.
Women and men differ by gender, age, health, stress levels and pregnancy (for women) in how many calories they burn per week. Usually losing more than 3 or 3.5 pounds per week is not healthy. It may mean a large cut in calories or too much intense exercise, especially if you are a beginner. Also, remember that muscle weighs more than fat. You may want to actually gain weight per week while losing inches in certain areas!
Again, try out your nutrition and exercise plan and see what works and feels good for your soul, mind and body!
Disclaimer: Information on this blog is for information purposes, and is not intended to take the place of medical advice.
An intense level of exercise for 1 hour will be about 600 calories per hour. This varies. A person who runs very quickly and does interval training will burn more. This is an average. If someone works out at an intermediate or advanced level at least 1 hour five days per week, they can burn at least 500 X 5 = 2,500 calories per week. If they cut down calories that they eat by 500 calories a week, that is an additional 2,500 calorie deficit a week. You can also do this by working out 2 hours per day for 5 days at a lower intensity of 250 calories per day. Cardiovascular equipment usually tells you how many calories you burn after you fill in statistics like gender and age. You can also consult textbooks and exercise such as those by the American Council on Exercise.
Women and men differ by gender, age, health, stress levels and pregnancy (for women) in how many calories they burn per week. Usually losing more than 3 or 3.5 pounds per week is not healthy. It may mean a large cut in calories or too much intense exercise, especially if you are a beginner. Also, remember that muscle weighs more than fat. You may want to actually gain weight per week while losing inches in certain areas!
Again, try out your nutrition and exercise plan and see what works and feels good for your soul, mind and body!
Disclaimer: Information on this blog is for information purposes, and is not intended to take the place of medical advice.
Wednesday, June 21, 2006
Some Bar Exercises
Gyms usually have several bars of different weights: 8 pounds, 10 pounds, 12 pounds and 16 pounds. You can use these bars for a variety of exercises with your arms, abdominal muscles and legs. Use a bar weight that will work out your muscles, and will not give you pain. Here are some of these exercises:
1. Biceps: Do biceps curls as per the biceps section.
2. Triceps: Hold the bar over your head Keep your elbows straight above you without locking them. Your arms are facing forward. Bend your elbows so that the bar is lowered beneath your head. Return to start position. Do four sets of ten repetitions.
3. Shoulders: Keep your legs shoulder-with apart. Bend your knees slightly. Hold the bar with your palms facing you and your hands touching. Bring it under your chin as you exhale and inhale when you extend your arms. Do not bend your elbows. Do five sets of ten repetitions.
4. Abdominal muscles: Do abdominal crunches with the bar on your belly. Do four sets of ten repetitions.
5. Transverse obliques: Hold the bar behind your neck. Keep your legs a little more than shoulder width apart and bend the knees slightly. Twist side to side slowly. Twist behind on each side beyond 180 degrees without feeling stress on your side. Do four sets of ten repetitions.
6. Either stand up straight or support yourself against a wall with one arm. Lift up one leg at a time, as a sort of leg extension. Hold the bar wit one or two arms over your quadriceps muscle. Lift your leg from the floor to a little more than 90 degrees above your waist, or start about one an a half feet from the floor and lift to the start. Do four sets of ten repetitions with each leg.
7. Lean a little forward and place the bar over the back of one leg. Hold the bar with one arm. Repeat [5.], but lift your leg backwards. Do four sets of ten repetitions with each leg.
8. Do leg abductor exercises by holding the bar, suing both arms, so that the bar is “inside” the knee of the leg that you will extend outward, and “outside” the ankle of that leg. Do four sets of ten repetitions with each leg.
9. You can try to hold the bar so that you can do adductor exercises, but holding it in a way that will keep it in place and will give you a work out may be difficult to do. If you can do this, do four sets of ten repetitions with each leg.
10. Do squats with both hands holding the bar over your quadriceps. This is like a pliette ballet move. Keep your legs shoulder-width apart. Keep your back straight. Sit down and then come up as in a squat. Do five sets of ten repetitions.Some of the information for this section was taken from http://www.self.com/.Accessed in 2005
1. Biceps: Do biceps curls as per the biceps section.
2. Triceps: Hold the bar over your head Keep your elbows straight above you without locking them. Your arms are facing forward. Bend your elbows so that the bar is lowered beneath your head. Return to start position. Do four sets of ten repetitions.
3. Shoulders: Keep your legs shoulder-with apart. Bend your knees slightly. Hold the bar with your palms facing you and your hands touching. Bring it under your chin as you exhale and inhale when you extend your arms. Do not bend your elbows. Do five sets of ten repetitions.
4. Abdominal muscles: Do abdominal crunches with the bar on your belly. Do four sets of ten repetitions.
5. Transverse obliques: Hold the bar behind your neck. Keep your legs a little more than shoulder width apart and bend the knees slightly. Twist side to side slowly. Twist behind on each side beyond 180 degrees without feeling stress on your side. Do four sets of ten repetitions.
6. Either stand up straight or support yourself against a wall with one arm. Lift up one leg at a time, as a sort of leg extension. Hold the bar wit one or two arms over your quadriceps muscle. Lift your leg from the floor to a little more than 90 degrees above your waist, or start about one an a half feet from the floor and lift to the start. Do four sets of ten repetitions with each leg.
7. Lean a little forward and place the bar over the back of one leg. Hold the bar with one arm. Repeat [5.], but lift your leg backwards. Do four sets of ten repetitions with each leg.
8. Do leg abductor exercises by holding the bar, suing both arms, so that the bar is “inside” the knee of the leg that you will extend outward, and “outside” the ankle of that leg. Do four sets of ten repetitions with each leg.
9. You can try to hold the bar so that you can do adductor exercises, but holding it in a way that will keep it in place and will give you a work out may be difficult to do. If you can do this, do four sets of ten repetitions with each leg.
10. Do squats with both hands holding the bar over your quadriceps. This is like a pliette ballet move. Keep your legs shoulder-width apart. Keep your back straight. Sit down and then come up as in a squat. Do five sets of ten repetitions.Some of the information for this section was taken from http://www.self.com/.Accessed in 2005
Thursday, June 15, 2006
Some Swiss Ball Abdominal Exercises
Swiss balls can be great to use because one often needs to incorporate many muscle fibers and muscles to keep one's stability and balance during performance.
Here are some abdominal exercises one can do with a Swiss ball:
1. Get a medium-sized Swiss ball and balance yourself so as to "lie down" on it with your lower back as a pivot point. Place your feet on the ground, with your knees bent 90 degrees. Proceed with abdominal crunches, as described in the first abdominal exercise blog. Do five sets of ten repetitions.
2. “Lie down” sideways on the Swiss ball. One let will be in front of the other on the ground for balance. Put your hands behind your head. Do side abdominal crunches for your obliques. Exhale when you move upward. Do five sets of ten repetitions one each side.
3. Lie down on the ground. Put the Swiss ball between your ankles. Keep your palms facing downward on your side. Use your lower abdominal muscles. This is a subtle and effective exercise. Bring your hips off the floor about two inches. When you lower your hips, do not have them fully touch the floor. Keep them off the floor for about an inch. When you lift your hips, lift them up two about two inches from this position. You want to target your lower abdominal muscles. Do not use your legs or back to lift the Swiss ball. Do ten sets of ten repetitions. After every five sets, stretch your lower abdominal muscles by hugging your knees for ten seconds.
Here are some abdominal exercises one can do with a Swiss ball:
1. Get a medium-sized Swiss ball and balance yourself so as to "lie down" on it with your lower back as a pivot point. Place your feet on the ground, with your knees bent 90 degrees. Proceed with abdominal crunches, as described in the first abdominal exercise blog. Do five sets of ten repetitions.
2. “Lie down” sideways on the Swiss ball. One let will be in front of the other on the ground for balance. Put your hands behind your head. Do side abdominal crunches for your obliques. Exhale when you move upward. Do five sets of ten repetitions one each side.
3. Lie down on the ground. Put the Swiss ball between your ankles. Keep your palms facing downward on your side. Use your lower abdominal muscles. This is a subtle and effective exercise. Bring your hips off the floor about two inches. When you lower your hips, do not have them fully touch the floor. Keep them off the floor for about an inch. When you lift your hips, lift them up two about two inches from this position. You want to target your lower abdominal muscles. Do not use your legs or back to lift the Swiss ball. Do ten sets of ten repetitions. After every five sets, stretch your lower abdominal muscles by hugging your knees for ten seconds.
Thursday, June 08, 2006
TV Exercises!
Many times people complain about not having the time to work out. Here you will see that there are no excuses! There are exercises that you can do while watching television! Here are just a few:
1. Get five-pound weights and do some biceps curls, even while sitting on the couch. Sit on the edge of the couch with your back straight and proceed as per the biceps blog.
2. Get five-pound weights and do some triceps extension exercises, even while sitting on the couch. Sit on the edge of the couch with your back straight and proceed as per the triceps blog.
3. Use free weights for any of the shoulder exercises described in the upper arm and shoulder blogs.
4. Use free weights to work out your latissimus dorsi as describe in the latissimus dorsi blog.
5. Do jumping jacks! Do four sets of ten repetitions, and walk around for ten seconds in between sets. This basic interval exercise can work out your cardiovascular system quite well!
6. Sit against the wall That's right, sit against the wall. Keep your knees at a 90-degree angle. This is an isometric squat exercise. It may seem easy, but it may nto end up being easy for you! Sit with your back against the wall for ten seconds. Do five sets of ten repetitions. You may break out in a sweat, more than you would jogging!
7. Do the good old abdominal crunch exercise described in the abdominal blogs.
1. Get five-pound weights and do some biceps curls, even while sitting on the couch. Sit on the edge of the couch with your back straight and proceed as per the biceps blog.
2. Get five-pound weights and do some triceps extension exercises, even while sitting on the couch. Sit on the edge of the couch with your back straight and proceed as per the triceps blog.
3. Use free weights for any of the shoulder exercises described in the upper arm and shoulder blogs.
4. Use free weights to work out your latissimus dorsi as describe in the latissimus dorsi blog.
5. Do jumping jacks! Do four sets of ten repetitions, and walk around for ten seconds in between sets. This basic interval exercise can work out your cardiovascular system quite well!
6. Sit against the wall That's right, sit against the wall. Keep your knees at a 90-degree angle. This is an isometric squat exercise. It may seem easy, but it may nto end up being easy for you! Sit with your back against the wall for ten seconds. Do five sets of ten repetitions. You may break out in a sweat, more than you would jogging!
7. Do the good old abdominal crunch exercise described in the abdominal blogs.
Educate yourself!
There is so much power in knowledge. And there is even more power in knowledge and experience and knowing yourself. I was t a recent gathering of beauty queens and their consultants. I was so happy to hear these young women talking about inner beauty, eating what they want in moderation according to what they need and not wearing a lot of makeup.
Much of health, fitness and beauty is about loving and standing for yourself. One way to do this is to spend the time to go to the library, search the Internet or ask an expert like a physician, dietician, yoga teacher and personal trainer about fitness. There is so much power in knowing what is happening inside your body when you eat or exercise, in knowing about different exercises and in knowing your body and how it works with food and exercise.
As with working out, there may be a hesitance or phobia of science or reading or doing the work. Remember, the only way to know how anything is going to be and if you will like it is to take the step and do it! You may find out that you love learning, researching and working out! They are your power! And they are fun!
Much of health, fitness and beauty is about loving and standing for yourself. One way to do this is to spend the time to go to the library, search the Internet or ask an expert like a physician, dietician, yoga teacher and personal trainer about fitness. There is so much power in knowing what is happening inside your body when you eat or exercise, in knowing about different exercises and in knowing your body and how it works with food and exercise.
As with working out, there may be a hesitance or phobia of science or reading or doing the work. Remember, the only way to know how anything is going to be and if you will like it is to take the step and do it! You may find out that you love learning, researching and working out! They are your power! And they are fun!
Wednesday, April 19, 2006
Payoff
We all have payoffs in doing or in not doing something. Often the payoff for putting something off is to have the opportunity to whine about it and to have others make us feel better. Another way in which a payoff can be used is that we want what we want now. I have the same characteristic. My father told me to be humble and to be patient. I am still working on those virtues.
We often want to see results soon. For instance, we may want to see that "cut" in our triceps when we look backward into the mirror. We can work out those triceps each day, but chances are that they will fatigue and that we will not want to work them out for months. I believe that the pendulum with everything swings back the other way when there is no balance.
We can learn yet something else by working out: patience. We can work out those triceps and rest them a day or even two in between. Then we can wait months to see those "cuts" in the back of the arms. And you know what, all that work and time will be worth it! And we will have greater confidence ahead!
We often want to see results soon. For instance, we may want to see that "cut" in our triceps when we look backward into the mirror. We can work out those triceps each day, but chances are that they will fatigue and that we will not want to work them out for months. I believe that the pendulum with everything swings back the other way when there is no balance.
We can learn yet something else by working out: patience. We can work out those triceps and rest them a day or even two in between. Then we can wait months to see those "cuts" in the back of the arms. And you know what, all that work and time will be worth it! And we will have greater confidence ahead!
Sunday, April 09, 2006
Setting Goals: Don't Stop!
I love chocolate! Sometimes it can be the best thing in the world! I especially like Italian semisweet chocolate! Did you ever think that you cannot reach the goal of, let's say, losing that final five pounds, giving up smoking, giving up sugar, or losing a clothing size?
I have written a lot about accepting and loving yourself. That does not mean not reaching for your goals! Now if you did not meet a goal, acknowledge yourself, and set another goal! That's right! Do not give up!
It may be true that you had to work extra late for work and could not find time for the gym. It can be valid, or it can be an excuse. After some months of working out, you should know the difference, just like you can know the difference between real and "excuse" pain. For instance, if you had to work a lot, perhaps you could have eaten less fats or found time in the morning for a short run.
You have to love yourself and be committed, but with no action, often there are no results! So do what the Nike commercial says: Just do it! Get up and recommit!
Often for Lent, I give something up. That can be something I love or am used to, like chocolate or red meat. (I do not eat a lot of red meat, but usually do not exclude it entirely.) After a day or two, it gets to be easy. The same can be said for a new diet, like a low-carbohydrate diet. For the first few days, you probably will probably be irritated and drowsy and go to sleep at around 7:30 pm. But after a few days on the diet, you will get used to it and love it!
Often what blocks our goals is psychological. Get to the source of it by getting to know yourself, listening to your intuition and talking to a friend or a professional.
Either way, forgive yourself for not reaching a goal, create another one, and seriously go after it with fun!
I have written a lot about accepting and loving yourself. That does not mean not reaching for your goals! Now if you did not meet a goal, acknowledge yourself, and set another goal! That's right! Do not give up!
It may be true that you had to work extra late for work and could not find time for the gym. It can be valid, or it can be an excuse. After some months of working out, you should know the difference, just like you can know the difference between real and "excuse" pain. For instance, if you had to work a lot, perhaps you could have eaten less fats or found time in the morning for a short run.
You have to love yourself and be committed, but with no action, often there are no results! So do what the Nike commercial says: Just do it! Get up and recommit!
Often for Lent, I give something up. That can be something I love or am used to, like chocolate or red meat. (I do not eat a lot of red meat, but usually do not exclude it entirely.) After a day or two, it gets to be easy. The same can be said for a new diet, like a low-carbohydrate diet. For the first few days, you probably will probably be irritated and drowsy and go to sleep at around 7:30 pm. But after a few days on the diet, you will get used to it and love it!
Often what blocks our goals is psychological. Get to the source of it by getting to know yourself, listening to your intuition and talking to a friend or a professional.
Either way, forgive yourself for not reaching a goal, create another one, and seriously go after it with fun!
Monday, April 03, 2006
Forearms
The forearms are composed of several flexion and extension muscles. For a quick anatomy of forearms, go to www.wikipedia.org and look up "forearms".
Here are simple exercises for wrist flexion and extension.
Wrist flexion - use a barbell:
Preparation -
It is best to sit. Keep your body stable. Wrest your elbows on your thighs. Grasp bar with an underhand grip. Let the barbell to roll out of the palms down to the fingers. Grip the barbell back up and flex your wrists. Lower steadily and repeat. Do four sets of ten repetitions.
Reverse wrist curl - use a barbell:
Preparation -
Use the same arm and body position. Grasp bar with narrow to shoulder width overhand grip. Rest forearms on thighs with wrists just beyond knees. Hyperextend your wrist and return until wrist are fully flexed. Repeat for four sets of ten repetitions.
The information from this blog was obtained from http://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl.html .
Disclaimer: The information on this blog is not intended to replace medical diagnosis, advice or treatment.
Here are simple exercises for wrist flexion and extension.
Wrist flexion - use a barbell:
Preparation -
It is best to sit. Keep your body stable. Wrest your elbows on your thighs. Grasp bar with an underhand grip. Let the barbell to roll out of the palms down to the fingers. Grip the barbell back up and flex your wrists. Lower steadily and repeat. Do four sets of ten repetitions.
Reverse wrist curl - use a barbell:
Preparation -
Use the same arm and body position. Grasp bar with narrow to shoulder width overhand grip. Rest forearms on thighs with wrists just beyond knees. Hyperextend your wrist and return until wrist are fully flexed. Repeat for four sets of ten repetitions.
The information from this blog was obtained from http://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl.html .
Disclaimer: The information on this blog is not intended to replace medical diagnosis, advice or treatment.
Thursday, March 30, 2006
Exercises During Pregnancy
It is still important to exercise during pregnancy for cardiovascular health, endurance and strength. A pregnant woman should avoid lying on her stomach for over five minutes. Strenuous exercises or overheating should be avoided.
Optimal exercises for pregnancy include mild aerobics or swimming. Cardiovascular equipment with steady motions is also recommended. Running on an incline on a treadmill or very fast stair climbing are contraindicated.
Lifting weights is fine as long as they are not very heavy and it is not strenuous. During the second and third trimester, weights should be lifted only while sitting.
Abdominal exercises are out. Abdominal muscles are used as secondary muscles while walking so walking is a good exercise for them.
These symptoms indicate that you should stop. If they persist, call a physician: dizziness, shortness of breath, faintness, vaginal bleeding, blurred vision, difficulty walking, or contractions.
Some of the information for this blog was obtained from http://www.babycenter.com/refcap/pregnancy/pregnancyfitness/758.html and http://www.babycenter.com/refcap/pregnancy/pregnancyfitness/7878.html .
Optimal exercises for pregnancy include mild aerobics or swimming. Cardiovascular equipment with steady motions is also recommended. Running on an incline on a treadmill or very fast stair climbing are contraindicated.
Lifting weights is fine as long as they are not very heavy and it is not strenuous. During the second and third trimester, weights should be lifted only while sitting.
Abdominal exercises are out. Abdominal muscles are used as secondary muscles while walking so walking is a good exercise for them.
These symptoms indicate that you should stop. If they persist, call a physician: dizziness, shortness of breath, faintness, vaginal bleeding, blurred vision, difficulty walking, or contractions.
Some of the information for this blog was obtained from http://www.babycenter.com/refcap/pregnancy/pregnancyfitness/758.html and http://www.babycenter.com/refcap/pregnancy/pregnancyfitness/7878.html .
Gluteus Maximus Three-Month Exercise Program II
Day One:
Squats (See other blog.)
Day Two:
Cable Adductor and Abductor Exercises (See other blog.)
Day Three:
Use a mat. Get on your hands and knees, with your thighs perpendicular to the floor. Keep your back straight. With your knees bent at a ninety degree angle, lift your right leg slowly up to your waist level and slowly release it back down. Do five sets of ten repetitions. Repeat with the left leg.
Do not try to do it with both legs at the same time! (joke)
Squats (See other blog.)
Day Two:
Cable Adductor and Abductor Exercises (See other blog.)
Day Three:
Use a mat. Get on your hands and knees, with your thighs perpendicular to the floor. Keep your back straight. With your knees bent at a ninety degree angle, lift your right leg slowly up to your waist level and slowly release it back down. Do five sets of ten repetitions. Repeat with the left leg.
Do not try to do it with both legs at the same time! (joke)
Log It!
There is nothing like writing it down on paper! For years I have written what I do at the gym on my calendar. According to the period, I have it that I must work out a certain amount of days per month, doing certain body parts or exercises a certain amount of time. Writing it down makes it real and helps me to keep track.
Other tricks you may want to try is writing down what you eat each day, morning to night, if you are on a diet. You can keep track of vitamins, nutrients, and calories.
It is also smart to write down your periodic exercise programs. You can do something like this:
Day: Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Muscle Group:
Abdominal muscles:
rectus abdominus
obliques
transverse obliques
and so on
Then you can check which day of the week you worked on what muscle.
Alternatively, you can write the days of the week vertically down the right of the page, and in the squares fill out the exercise or machine, and sets and repetitions for each muscle group and day.
Other tricks you may want to try is writing down what you eat each day, morning to night, if you are on a diet. You can keep track of vitamins, nutrients, and calories.
It is also smart to write down your periodic exercise programs. You can do something like this:
Day: Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Muscle Group:
Abdominal muscles:
rectus abdominus
obliques
transverse obliques
and so on
Then you can check which day of the week you worked on what muscle.
Alternatively, you can write the days of the week vertically down the right of the page, and in the squares fill out the exercise or machine, and sets and repetitions for each muscle group and day.
Sports
Individual and group sports are great. They can be a wonderful way to work out and a way to get off a plateau. I used to think that sports and watching sports were silly until I was about 22 years old and I started to go to a gym regularly! I also at one point thought that eating most vegetables was yucky or that acting was for idiots that were not smart. I turned around some time in my early twenties. That shows you to never say never.
It can be magic and miraculous to see accomplished athletes alone or in teams playing sports. These people are clear, focused powerhouses. Besides being entertainment, it is something inspiring to strive for and is a metaphor for health, relationships and business.
Some individual sports are hiking, dancing, handball, skiing and roller blading. Some team sports are baseball, volleyball, football and tennis. Some sports can be done alone or in groups - skating, racket sports against a wall or in teams, hiking and more.
The more in shape you are, the better and longer you can engage in sports. It is a wonderful experience to feel muscles that you never felt before and to see that you can do something that you could not do the past year. Individual and group sports will increase your confidence, intellect, instincts, endurance, flexibility, coordination and strength. Team sports will give you distinctions in love, partnership and appreciation for yourself and other people.
While engaging in sports, as when you work out, you will connect your spiritual, mental, emotional and physical parts. You will be your word in what goals you set for yourself, learn to fail and succeed, commit, and have fun! You can meet people too!
It can be magic and miraculous to see accomplished athletes alone or in teams playing sports. These people are clear, focused powerhouses. Besides being entertainment, it is something inspiring to strive for and is a metaphor for health, relationships and business.
Some individual sports are hiking, dancing, handball, skiing and roller blading. Some team sports are baseball, volleyball, football and tennis. Some sports can be done alone or in groups - skating, racket sports against a wall or in teams, hiking and more.
The more in shape you are, the better and longer you can engage in sports. It is a wonderful experience to feel muscles that you never felt before and to see that you can do something that you could not do the past year. Individual and group sports will increase your confidence, intellect, instincts, endurance, flexibility, coordination and strength. Team sports will give you distinctions in love, partnership and appreciation for yourself and other people.
While engaging in sports, as when you work out, you will connect your spiritual, mental, emotional and physical parts. You will be your word in what goals you set for yourself, learn to fail and succeed, commit, and have fun! You can meet people too!
Tuesday, March 28, 2006
Body Fat Percentage
What should your body fat percentage be? Well, that depends on your gender and age, for one. Usually, women have a higher body fat percentage than men. It may be acceptable for older people to have a slightly higher fat percentage/. Pregnant women definitely for a period of time may have a higher body fat percentage than what is recommended.
This is the body fat percentage chart from the American Council on Exercise:
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
From http://www.healthchecksystems.com/bodyfat.htm
Accessed on March 28, 2006
People often weigh themselves every day. This may help keep you up-to-date on the results of your exercise regimen. However, it may not give you much of a clue. First of all, weight can vary day to day and may be due to things such as a heavy, mostly undigested dinner from the night before, water retention, or the time of the month for women. Perhaps more importantly, after working out for some weeks, you will notice that your muscle mass increases. Muscle weighs more than fat, so you can actually gain weight while you lose a clothing size! Keep these facts in mind when you weigh yourself. It is best to weigh yourself once a week, in the morning after going to the bathroom.
This is the body fat percentage chart from the American Council on Exercise:
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
From http://www.healthchecksystems.com/bodyfat.htm
Accessed on March 28, 2006
People often weigh themselves every day. This may help keep you up-to-date on the results of your exercise regimen. However, it may not give you much of a clue. First of all, weight can vary day to day and may be due to things such as a heavy, mostly undigested dinner from the night before, water retention, or the time of the month for women. Perhaps more importantly, after working out for some weeks, you will notice that your muscle mass increases. Muscle weighs more than fat, so you can actually gain weight while you lose a clothing size! Keep these facts in mind when you weigh yourself. It is best to weigh yourself once a week, in the morning after going to the bathroom.
Monday, March 27, 2006
Target Heart Rate, Aerobics and Cardiovascular Exercise
You may think that having your heart rate climb to levels when you can feel your heart about to jump out of your chest, or where you are seating profusely means that you are burning fat. That is not necessarily the case. According to the American Council on Exercise, body fat is burned when you exercise at your 60% to 80% heart rate maximum. When you go over this percentage, you are burning glycogen. Aerobics usually has you work at 60% to 80% of your heart rate maximum. That is why aerobics classes, slow jogs and other such exercising can be ideal to burn fat.
At the same time, as was covered before, interval training is key to jolt your body and get you off the plateau. During the fast parts of interval training, you will probably use over 80% of your heart rate maximum. Together with the slow pars, this is a good method to burn fat.
What is your target heart rate? According to the American Heart Association, it is 220 minus your age. For a chart on this, see http://www.americanheart.org/presenter.jhtml?identifier=4736.
Balance and getting to know your body are again key. You will see if you lose more weight by doing more aerobic classes, jogging or weight training at any particular time period. Use time period of three week, three months, six months and a year to vary workouts. Of course, if you see that something is not working, you can get off a plateau in between those times.
Weight training is always key because it increases strength and endurance. It also strengthens bones. The increased muscle mass will burn more calories, even when you sit or sleep.
Aerobic training with weight training is key because it is a variation of exercise that will have you use your muscle, endurance and flexibility altogether. Moving around, especially across the floor, is something that incorporates balance and will “shock” the body that has been working out in a stationary fashion with cardiovascular and weight equipment. Interval training may in the end burn more calories because of the “shock” factor in your body. Everyone is different to a degree. You will feel it once you do it and see results in you.
If you use weights four times a week, which is recommended, doing a half-hour aerobics program or jogging from once to four times a week is also recommended. The more times per week that you do this and the higher the intensity, the more of an advanced exerciser you need to be. It is a good idea to consult a personal trainer when first beginning to work. You and the personal trainer can monitor your progress and what works best for you. There are people and resources out there that will find you a good aerobics program. Abide by the principals of this book of getting to know your body, loving where you are at, and seeing what works for you.
Just as in weight training, it is good to try variety. For instance, try step classes, belly dancing, ballet dancing and different instructors’ aerobics programs to see what works best for you. You may want to do two or more different programs in a week. It is best to work out at least 30 minutes in aerobic or cardiovascular activity per day. For the first 20 minutes, your body burns sugar that is readily available in the blood.
The more fit you are, the more intensity and time you can put into your aerobic and cardiovascular workouts. If you have been actively enrolled in an aerobics class for six months, you may find that you need to go to a tougher level class or take two classes to get a challenge. You may find yourself sleeping through the class while doing what the instructor does. This is an indication that you are on a plateau- get off quickly! Try a tougher class or at the very least take two classes at this intensity. The first option saves time and gets the same results.
The great thing about cardiovascular machines is that you can vary the intensity. For instance on a treadmill you can incorporate a slope and on a stair master you can increase resistance. This works your muscles. So you can do an aerobic and muscle strengthening program all in one. This is similar to using heavier weights in parts of an aerobics class where you use free weights or bars.
Once you increase your fitness, your heart will be more efficient. Your stroke volume will increase. That is, your heart muscle will pump out more blood per beat and your heart rate will not increase so easily. You will be able to do more intense exercise while keeping your heart rate at a level where it will burn fat.
Disclaimer: This information is not intended to take the place of medical advice or diagnosis.
Some of the information from this blog came from http://www.gurufitness.com/maxfatburn.htm
Accessed on March 27, 2006
At the same time, as was covered before, interval training is key to jolt your body and get you off the plateau. During the fast parts of interval training, you will probably use over 80% of your heart rate maximum. Together with the slow pars, this is a good method to burn fat.
What is your target heart rate? According to the American Heart Association, it is 220 minus your age. For a chart on this, see http://www.americanheart.org/presenter.jhtml?identifier=4736.
Balance and getting to know your body are again key. You will see if you lose more weight by doing more aerobic classes, jogging or weight training at any particular time period. Use time period of three week, three months, six months and a year to vary workouts. Of course, if you see that something is not working, you can get off a plateau in between those times.
Weight training is always key because it increases strength and endurance. It also strengthens bones. The increased muscle mass will burn more calories, even when you sit or sleep.
Aerobic training with weight training is key because it is a variation of exercise that will have you use your muscle, endurance and flexibility altogether. Moving around, especially across the floor, is something that incorporates balance and will “shock” the body that has been working out in a stationary fashion with cardiovascular and weight equipment. Interval training may in the end burn more calories because of the “shock” factor in your body. Everyone is different to a degree. You will feel it once you do it and see results in you.
If you use weights four times a week, which is recommended, doing a half-hour aerobics program or jogging from once to four times a week is also recommended. The more times per week that you do this and the higher the intensity, the more of an advanced exerciser you need to be. It is a good idea to consult a personal trainer when first beginning to work. You and the personal trainer can monitor your progress and what works best for you. There are people and resources out there that will find you a good aerobics program. Abide by the principals of this book of getting to know your body, loving where you are at, and seeing what works for you.
Just as in weight training, it is good to try variety. For instance, try step classes, belly dancing, ballet dancing and different instructors’ aerobics programs to see what works best for you. You may want to do two or more different programs in a week. It is best to work out at least 30 minutes in aerobic or cardiovascular activity per day. For the first 20 minutes, your body burns sugar that is readily available in the blood.
The more fit you are, the more intensity and time you can put into your aerobic and cardiovascular workouts. If you have been actively enrolled in an aerobics class for six months, you may find that you need to go to a tougher level class or take two classes to get a challenge. You may find yourself sleeping through the class while doing what the instructor does. This is an indication that you are on a plateau- get off quickly! Try a tougher class or at the very least take two classes at this intensity. The first option saves time and gets the same results.
The great thing about cardiovascular machines is that you can vary the intensity. For instance on a treadmill you can incorporate a slope and on a stair master you can increase resistance. This works your muscles. So you can do an aerobic and muscle strengthening program all in one. This is similar to using heavier weights in parts of an aerobics class where you use free weights or bars.
Once you increase your fitness, your heart will be more efficient. Your stroke volume will increase. That is, your heart muscle will pump out more blood per beat and your heart rate will not increase so easily. You will be able to do more intense exercise while keeping your heart rate at a level where it will burn fat.
Disclaimer: This information is not intended to take the place of medical advice or diagnosis.
Some of the information from this blog came from http://www.gurufitness.com/maxfatburn.htm
Accessed on March 27, 2006
Saturday, March 25, 2006
Cholesterol and Triglycerides
You must have heard about cholesterol, and how having a high count of this in your blog is not good. A high count of the "bad" cholesterol is hypercholesterolemia and can lead to clogged arteries and heart attack. What is bad cholesterol?
Let’s start by a review of what cholesterol is. You can find this information in books and the Internet readily. But this is your quick guide to fitness, so here is a review.
Cholesterol is need by your body to manufacture some hormones and parts of some cell membranes. Your body makes some cholesterol and ingests other cholesterol from animal products such as meat, poultry, fish, and dairy. Plant food does not have cholesterol. Trans fats and saturated fat causes your body to make more cholesterol.
Low-density lipoprotein, or LDL, is the "bad" cholesterol. LDL can accumulate on artery walls and then lead to atherosclerosis. Too much of it can clog your arteries. The “good” cholesterol is high-density lipoprotein, or HDL. It actually carries cholesterol away from your arteries to your liver where it is eliminated from the body. Some experts believe that HDL removes LDL from artery walls. Some studies suggest that high levels of HDL cholesterol reduce your risk of coronary disease. HDL levels of 35 - 40 mg/DL are considered normal.
The aim for LDL level should be less than 130 mg/dL for most people. A high LDL level is more than 160 mg/dL, or 130 mg/dL or above if the person has two cardiovascular disease risk factors.
High levels of t triglyceride, a form of fat, are not healthy. Triglycerides like cholesterol, are made in the body or ingested. Often people with high levels of LDL have high levels of triglycerides. Triglyceride levels of less than 150 mg/dL are normal. Levels from 150–199 are borderline high. Levels of 200–499 mg/dL are high and may indicate the need for treatment in some people.
Ways to increase HDL level and lower LDL level are: eat more monounsaturated and less saturated fat, cut out trans fat, stop smoking, exercise, eat more fiber. Some physicians recommended drinking one or two alcoholic drinks a day top increase HDL blood level. That seems excessive. But one or two drinks of red wine a week may increase HDL.
Disclaimer: This blog is not meant as a substitute for medical advice or diagnosis.
Some information from this blog was obtained from
http://www.americanheart.org/presenter.jhtml?identifier=512
Accessed on March 25, 2006.
Let’s start by a review of what cholesterol is. You can find this information in books and the Internet readily. But this is your quick guide to fitness, so here is a review.
Cholesterol is need by your body to manufacture some hormones and parts of some cell membranes. Your body makes some cholesterol and ingests other cholesterol from animal products such as meat, poultry, fish, and dairy. Plant food does not have cholesterol. Trans fats and saturated fat causes your body to make more cholesterol.
Low-density lipoprotein, or LDL, is the "bad" cholesterol. LDL can accumulate on artery walls and then lead to atherosclerosis. Too much of it can clog your arteries. The “good” cholesterol is high-density lipoprotein, or HDL. It actually carries cholesterol away from your arteries to your liver where it is eliminated from the body. Some experts believe that HDL removes LDL from artery walls. Some studies suggest that high levels of HDL cholesterol reduce your risk of coronary disease. HDL levels of 35 - 40 mg/DL are considered normal.
The aim for LDL level should be less than 130 mg/dL for most people. A high LDL level is more than 160 mg/dL, or 130 mg/dL or above if the person has two cardiovascular disease risk factors.
High levels of t triglyceride, a form of fat, are not healthy. Triglycerides like cholesterol, are made in the body or ingested. Often people with high levels of LDL have high levels of triglycerides. Triglyceride levels of less than 150 mg/dL are normal. Levels from 150–199 are borderline high. Levels of 200–499 mg/dL are high and may indicate the need for treatment in some people.
Ways to increase HDL level and lower LDL level are: eat more monounsaturated and less saturated fat, cut out trans fat, stop smoking, exercise, eat more fiber. Some physicians recommended drinking one or two alcoholic drinks a day top increase HDL blood level. That seems excessive. But one or two drinks of red wine a week may increase HDL.
Disclaimer: This blog is not meant as a substitute for medical advice or diagnosis.
Some information from this blog was obtained from
http://www.americanheart.org/presenter.jhtml?identifier=512
Accessed on March 25, 2006.
Saturday, February 04, 2006
Weight
Now we get to an important yet not so important topic: weight. Why is it not so important? It seems like society almost everywhere to be getting more and more obsessed with being thin. Thin does not mean healthy. Other factors play into healthy: spirituality, outlook, mentality, genetics, fitness level, strength, flexibility and more. Fat is needed, as shown in a previous blog. Having a "high" weight can mean that one has a lot of muscle, which weighs more than fat. Or it can mean that one is tall.
For some people, having low body fat may be all right, while for other people it is not healthy to have very low body fat and may not even look good.
Body mass ratio is one way to measure fitness. It is weight divided by height. A ratio of 20 to 25 is considered good. However, if one has a lot of muscle, the ratio may be higher and may not mean that he or she is overweight.
Regular checkups, balance in diet and endurance, strength and flexibility (which are different for each person) and, being connected with oneself are all key to fitness. A weight number may be important depending on the individual case, but cannot tell the full story of health, and may mean nothing.
This is a short and important blog.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
For some people, having low body fat may be all right, while for other people it is not healthy to have very low body fat and may not even look good.
Body mass ratio is one way to measure fitness. It is weight divided by height. A ratio of 20 to 25 is considered good. However, if one has a lot of muscle, the ratio may be higher and may not mean that he or she is overweight.
Regular checkups, balance in diet and endurance, strength and flexibility (which are different for each person) and, being connected with oneself are all key to fitness. A weight number may be important depending on the individual case, but cannot tell the full story of health, and may mean nothing.
This is a short and important blog.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Dancing
Dancing is wonderful for spirit, mind, emotions and body. You express yourself, gain in confidence, and cardiovascular fitness and muscular strength. You connect with yourself and with other people if you choose. You connect with and show your full range of emotions that are part of being human, and that we often hide (sometimes thankfully) in everyday life. It is also a great flexibility exercise.
Your muscles have memory. A ballerina can do things that a football player will find hard to do and a football player will do things that a ballerina will find hard to do. Each time you use a muscle in a different way and angle, you hit different muscle fibers and that muscle will grow and be stronger. Dancing at different rhythms and tempos can be a great form of interval training. You can go slow and then quickly. You can move and stretch muscles, increasing the level of muscle flexibility and strength.
You can monitor your level of expertise in a dance. This will increase your connection to yourself spiritually, mentally, emotionally and physically. You will gain in knowing the distinctions of confidence, commitment, discipline, beauty, self-expression, creativity and more.
You can do all of this while you have fun, and even enjoy it with a partner or with a group of people! And of course you have the music to go along with it!
This is a short and important blog.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Your muscles have memory. A ballerina can do things that a football player will find hard to do and a football player will do things that a ballerina will find hard to do. Each time you use a muscle in a different way and angle, you hit different muscle fibers and that muscle will grow and be stronger. Dancing at different rhythms and tempos can be a great form of interval training. You can go slow and then quickly. You can move and stretch muscles, increasing the level of muscle flexibility and strength.
You can monitor your level of expertise in a dance. This will increase your connection to yourself spiritually, mentally, emotionally and physically. You will gain in knowing the distinctions of confidence, commitment, discipline, beauty, self-expression, creativity and more.
You can do all of this while you have fun, and even enjoy it with a partner or with a group of people! And of course you have the music to go along with it!
This is a short and important blog.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Boxing
Boxing is a great cardiovascular work out which also gives you good strength training for the arms and legs, and an incredible mental and spiritual work out. I have done one-on-one training. I cannot begin to imagine what boosts in confidence, security and discipline more training and ring fighting can give.
Boxing is also a great form of interval training. Instructors tell students to do activities such as push-ups, punch the heavy and speed bag, and climb stairs.
Here are some benefits of boxing from the web site of Steve Franklin http://www.boxingprogram.com/overview.htm.
Benefits from Boxing:
1) The ability to relax, to keep calm and poised under pressure.
2) A boost in your self-confidence...knowing you can take care of yourself if necessary in a street fight. Boxing is a martial art by the way.
3) Faster reflexes
4) Stronger
5) Better endurance
6) Quicker movements
7) Improved flexibility
8) Better balance
9) More coordinated
This is a short and important blog.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Boxing is also a great form of interval training. Instructors tell students to do activities such as push-ups, punch the heavy and speed bag, and climb stairs.
Here are some benefits of boxing from the web site of Steve Franklin http://www.boxingprogram.com/overview.htm.
Benefits from Boxing:
1) The ability to relax, to keep calm and poised under pressure.
2) A boost in your self-confidence...knowing you can take care of yourself if necessary in a street fight. Boxing is a martial art by the way.
3) Faster reflexes
4) Stronger
5) Better endurance
6) Quicker movements
7) Improved flexibility
8) Better balance
9) More coordinated
This is a short and important blog.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Friday, February 03, 2006
Possible Three-Month Abdominal Exercise Program V
Here is another abdominal exercise program. Rest the muscle in between days that you work it out as a primary mover. The first day is like the Three-Month Abdominal Exercise Program I first day exercise. You can vary it, perhaps causing different muscle fibers to be used, by holding your legs crossed straight up in they air or against a wall.
Day One:
Do the abdominal exercise from the first abdomen blog. Rest two days.
Day Two:
Do five sets of ten repetitions of abdominal crunches. Put a ten-pound weight on your belly. You should be able to do this at this time, after at least six months of abdominal training. If you feel extreme pain, stop. Remove the weight and continue. Go to a physician if pain is severe. See the first abdominal exercise program blog. Do four sets of ten repetitions.
Day Three:
Use the arm rest extension on a high bar. Ask a personal trainer to locate it. Put your arms in the arm rests, with your elbows on the edge of the arm rest. Hold on to the arm rest hooks with your hands. Bring your legs up, straight or bent. Keep your body steady. Concentrate on using your abdominal muscles. Do four sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Day One:
Do the abdominal exercise from the first abdomen blog. Rest two days.
Day Two:
Do five sets of ten repetitions of abdominal crunches. Put a ten-pound weight on your belly. You should be able to do this at this time, after at least six months of abdominal training. If you feel extreme pain, stop. Remove the weight and continue. Go to a physician if pain is severe. See the first abdominal exercise program blog. Do four sets of ten repetitions.
Day Three:
Use the arm rest extension on a high bar. Ask a personal trainer to locate it. Put your arms in the arm rests, with your elbows on the edge of the arm rest. Hold on to the arm rest hooks with your hands. Bring your legs up, straight or bent. Keep your body steady. Concentrate on using your abdominal muscles. Do four sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Possible Three-Month Chest Exercise Program III
Here is a possible three-month program for your chest. Ladies, do not worry, you will not lose your breasts and look like a man, although you could if you want. Your chest muscles will tighten up. This will make you be strong and feel great. And you will look great, too. Your breasts will lift, although if you have sagging or huge breasts, they will not look very different. The breasts are made up of adipose (fat) tissue. The pectoralis muscles and intercostal (between the ribs) muscles will be work out; your breasts will mainly stay the same. To reduce breast size, you do cardiovascular exercises, as well as overall weight training, to burn calories and lose weight. To not lose breast adipose tissue, which concerns mostly women when they work out, is more difficult. You cannot tell your body what to do. Genetics partly or mostly determines what you lose from where first. You may be working out your legs mostly, but in a period of time lose mostly breast adipose tissue.You can feel your body, and use your spirituality add mentality to affect results. This is something you learn on your own.Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Day One:
Push Ups:
Put your palms on the floor, shoulder width apart, fingers facing forward. Keep your toes on the floor. Keep your back straight. Extend and bend your elbows in slow, smooth motions. Never fully extend your elbows. Exhale when you move up and inhale when you move down. Do five sets of ten repetitions.
Day Two:
Bench Press:
See prior blog. Do five sets of ten repetitions. Rest two days after this exercise.
Day Three:
Cable Rack:
You use one arm at a time. If you stand to the left of the cable rack, you use your right arm. Adjust the weight to one that gives you a work out but not the "wrong kind" of pain. (See the Pain blog.) Put a "handle extension" on the hook. Ask a personal trainer. Put the extension as high as the adjustable cable rack part can go.
Stand with feet shoulder width apart. Keep your back and shoulders straight. Pull the cable across, from your right shoulder to your navel. Exhale when you pull and inhale when you release back to starting position slowly. Do not fully extend your elbow. Do five sets of ten repetitions.
Repeat the movement. Either turn around. To face the same way, put the "handle extension" on the other side of the rack. Keep the same stanse and movement. Use your left arm. Do five sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Day One:
Push Ups:
Put your palms on the floor, shoulder width apart, fingers facing forward. Keep your toes on the floor. Keep your back straight. Extend and bend your elbows in slow, smooth motions. Never fully extend your elbows. Exhale when you move up and inhale when you move down. Do five sets of ten repetitions.
Day Two:
Bench Press:
See prior blog. Do five sets of ten repetitions. Rest two days after this exercise.
Day Three:
Cable Rack:
You use one arm at a time. If you stand to the left of the cable rack, you use your right arm. Adjust the weight to one that gives you a work out but not the "wrong kind" of pain. (See the Pain blog.) Put a "handle extension" on the hook. Ask a personal trainer. Put the extension as high as the adjustable cable rack part can go.
Stand with feet shoulder width apart. Keep your back and shoulders straight. Pull the cable across, from your right shoulder to your navel. Exhale when you pull and inhale when you release back to starting position slowly. Do not fully extend your elbow. Do five sets of ten repetitions.
Repeat the movement. Either turn around. To face the same way, put the "handle extension" on the other side of the rack. Keep the same stanse and movement. Use your left arm. Do five sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Wednesday, February 01, 2006
Possible Three-Month Chest Exercise Program II
Here is a possible three-month program for your chest. Ladies, do not worry, you will not lose your breasts and look like a man, although you could if you want. Your chest muscles will tighten up. This will make you be strong and feel great. And you will look great, too. Your breasts will lift, although if you have sagging or huge breasts, they will not look very different. The breasts are made up of adipose (fat) tissue. The pectoralis muscles and intercostal (between the ribs) muscles will be work out; your breasts will mainly stay the same. To reduce breast size, you do cardiovascular exercises, as well as overall weight training, to burn calories and lose weight. To not lose breast adipose tissue, which concerns mostly women when they work out, is more difficult. You cannot tell your body what to do. Genetics partly or mostly determines what you lose from where first. You may be working out your legs mostly, but in a period of time lose mostly breast adipose tissue.
You can feel your body, and use your spirituality add mentality to affect results. This is something you learn on your own.Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Day One:
Incline Chest Press:
Follow the instructions for the flat chest press on the blog of December 16, 2005. Have your writs face each other as you hold the free weights. Do four sets of ten repetitions. Now repeat while having your wrist facing forward. Do four sets of ten repetitions. Rest two days after Day One.
Day Two:
Cable Machine:
Stand with legs shoulder width apart. You may find it easier to balance by putting one leg about a foot in front of the other. Bring the cables closer together, and then release them slowly. Inhale when you bring the cables closer, and exhale when you bring the cables further apart. Do not let the weights rest until the end of each set. Perform the exercise slowly. You may want to ask a personal trainer to demonstrate. Do four sets of ten repetitions.
Day Three:
You will need a partner! This can be fun! Throw the medicine ball in rhythmic slow and powerful motions between yourselves at upper rib level. Do four sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
You can feel your body, and use your spirituality add mentality to affect results. This is something you learn on your own.Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Day One:
Incline Chest Press:
Follow the instructions for the flat chest press on the blog of December 16, 2005. Have your writs face each other as you hold the free weights. Do four sets of ten repetitions. Now repeat while having your wrist facing forward. Do four sets of ten repetitions. Rest two days after Day One.
Day Two:
Cable Machine:
Stand with legs shoulder width apart. You may find it easier to balance by putting one leg about a foot in front of the other. Bring the cables closer together, and then release them slowly. Inhale when you bring the cables closer, and exhale when you bring the cables further apart. Do not let the weights rest until the end of each set. Perform the exercise slowly. You may want to ask a personal trainer to demonstrate. Do four sets of ten repetitions.
Day Three:
You will need a partner! This can be fun! Throw the medicine ball in rhythmic slow and powerful motions between yourselves at upper rib level. Do four sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Possible Three-Month Upper Arm Exercise Program III
Here is a possible three-month program to sculpt your upper arms. Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Day One:
Biceps:
Use a barbell. Do five sets of ten repetitions.
Day Two:
Triceps:
Use the cable rack. Use the rope attachment. Ask a personal trainer if you do not know which attachment that is. Find the right weight according to the first paragraph's instructions. Do this exercise as you would with a bar, but as you extend your forearms past your elbows, start to slowly separate the two ends of the rope until you do so as much as you can (while not extending your elbows totally). Ask a personal trainer if you cannot figure this out by these instructions.
Day Three:
Shoulders:
Use the overhead press machine. Do five sets of ten repetitions.
Day Four:
Shoulders:
Front deltoids:
Pick free weights that will give you a good work out, but not pain. Stand with your legs shoulder-width apart and knees slightly bent. Bring one arm extended (with elbow almost fully extended) in front of you one at a time until your arm is shoulder level. Do four sets of ten repetitions. One repetition will be each arm coming up to shoulder length.
Rear deltoids:
Do one of the exercises on the January 4, 2006 blog or use the rear deltoid machine. Ask a personal trainer. Use an amount of weight that will give you a good work out, but not pain. One motion is pulling the weights toward you and one is releasing them away from you. Do both movements slowly. Ask a personal trainer or use the instructions on machine. Do four sets of ten repetitions.
Don’t forget to check out www.louizapatsis.com!
Disclaimer: information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Day One:
Biceps:
Use a barbell. Do five sets of ten repetitions.
Day Two:
Triceps:
Use the cable rack. Use the rope attachment. Ask a personal trainer if you do not know which attachment that is. Find the right weight according to the first paragraph's instructions. Do this exercise as you would with a bar, but as you extend your forearms past your elbows, start to slowly separate the two ends of the rope until you do so as much as you can (while not extending your elbows totally). Ask a personal trainer if you cannot figure this out by these instructions.
Day Three:
Shoulders:
Use the overhead press machine. Do five sets of ten repetitions.
Day Four:
Shoulders:
Front deltoids:
Pick free weights that will give you a good work out, but not pain. Stand with your legs shoulder-width apart and knees slightly bent. Bring one arm extended (with elbow almost fully extended) in front of you one at a time until your arm is shoulder level. Do four sets of ten repetitions. One repetition will be each arm coming up to shoulder length.
Rear deltoids:
Do one of the exercises on the January 4, 2006 blog or use the rear deltoid machine. Ask a personal trainer. Use an amount of weight that will give you a good work out, but not pain. One motion is pulling the weights toward you and one is releasing them away from you. Do both movements slowly. Ask a personal trainer or use the instructions on machine. Do four sets of ten repetitions.
Don’t forget to check out www.louizapatsis.com!
Disclaimer: information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Possible Three-Month Leg Exercise Program III
There are almost countless exercises that you can do for legs. Some of these exercises have not been described in blogs so far. Here is a possible three-month program to sculpt your legs. Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.Lunges twice a week:
See the lunges blog from January 9, 2006 for instructions. Overall legs twice a week:Use the leg press machine. Use the leg press machine where you have your legs above you once a week. Use the leg press machine where you are horizontal once a week. Do four sets of ten repetitions. For two sets of repetitions, have your legs close together. For two sets of repetitions, have your legs apart, putting your heels on the corner of the leg press machine.
Do four sets of ten repetitions for calves. Put the ball of your feet on the edge of the leg press machine. Move your feet to move the weights up and down.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
See the lunges blog from January 9, 2006 for instructions. Overall legs twice a week:Use the leg press machine. Use the leg press machine where you have your legs above you once a week. Use the leg press machine where you are horizontal once a week. Do four sets of ten repetitions. For two sets of repetitions, have your legs close together. For two sets of repetitions, have your legs apart, putting your heels on the corner of the leg press machine.
Do four sets of ten repetitions for calves. Put the ball of your feet on the edge of the leg press machine. Move your feet to move the weights up and down.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Thursday, January 26, 2006
Learn to Listen to Your Body!
The blog of November 4, 2005 reviewed the importance of getting to know your body through working out to know if pain you may feel is real pain or just an excuse. If it is real pain, you should stop working out or rest. See a physician or physical therapist if the pain is excruciating or preventing you from doing what you want to do. Spirituality, meditating, martial arts and more can have you learning to know yourself more. Working out is key. Just as we often do not listen to ourselves or to other people “cleanly”, we do the same with our bodies. For instance, if your mother tells you to wear a coat, you may think she is being a nagging old woman. She barely has a chance to tell you that she heard something informative on the weather channel.
People may listen to their bodies like their bodies do not know what they are telling them or they may ignore their bodies. Through working out, you will learn to listen to when you are really hungry, you need to eat what, when you are really in pain and when you need to work out what.
For instance, a person who has muscle and is not sleeping much, is undergoing stress, or is using lots of glucose for their brain may be able or even need to eat something sugary while studying at night. This energy may be burned. I have skipped a meal or two while studying for my PhD courses. I end up regretting it. At least twice I was nauseous because acid in my stomach wanted something to digest. At other times I became drowsy while driving home. Many times while studying and staying up late while maintaining my workout schedule of about every other day, at least 65 minutes working out at the gym, I can eat late at night, including sugary foods, and I end up losing weight!
Learn to listen to yourself. Months ago I saw that I was dreading doing squats, which I usually did on Mondays. I know that I will make sure I work out through most pain and will not let myself get lazy. But this was a real dread that my physical intuition was telling me. I found from a physical therapist and a Rolfing person that I have slight arthritis in my knees, especially right one which I suspected for years I am not doing squats for some months now. If I see that my legs are losing muscle or strength, I will make sure that I up my leg exercises or reinstate squats with less weight and more repetitions, perhaps.
You will understand this blog fully by experience. Learn to listen to your body.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
People may listen to their bodies like their bodies do not know what they are telling them or they may ignore their bodies. Through working out, you will learn to listen to when you are really hungry, you need to eat what, when you are really in pain and when you need to work out what.
For instance, a person who has muscle and is not sleeping much, is undergoing stress, or is using lots of glucose for their brain may be able or even need to eat something sugary while studying at night. This energy may be burned. I have skipped a meal or two while studying for my PhD courses. I end up regretting it. At least twice I was nauseous because acid in my stomach wanted something to digest. At other times I became drowsy while driving home. Many times while studying and staying up late while maintaining my workout schedule of about every other day, at least 65 minutes working out at the gym, I can eat late at night, including sugary foods, and I end up losing weight!
Learn to listen to yourself. Months ago I saw that I was dreading doing squats, which I usually did on Mondays. I know that I will make sure I work out through most pain and will not let myself get lazy. But this was a real dread that my physical intuition was telling me. I found from a physical therapist and a Rolfing person that I have slight arthritis in my knees, especially right one which I suspected for years I am not doing squats for some months now. If I see that my legs are losing muscle or strength, I will make sure that I up my leg exercises or reinstate squats with less weight and more repetitions, perhaps.
You will understand this blog fully by experience. Learn to listen to your body.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Wednesday, January 25, 2006
Climb the Stairs!
The blog of December 6, 2005 reviewed the importance of interval training in cardiovascular and muscle fitness and in getting off workout plateaus. Even if you are a beginner, it is easy to incorporate interval training into your exercise routine. Incorporating it is easy, of course, but actually doing it may be tough. Start off slowly. Ask a physician’s permission first, as when you go for your annual physical check-up. Here are some ways to incorporate interval training in your exercise routines:
For cardiovascular training:
You can alter the speed and – or incline on a treadmill for a minute or for two minutes. You can alter the speed and resistance on a stationary bicycle for a minute or for two minutes. You can alter the resistance on a stairmaster for a minute or for two minutes.
For weight training:
In between sets, you can do one of the following activities. Choose one per day or week.
Activity One:
Jog in place. Do this for a minute or two minutes between sets.
Activity Two:
Run up and down the stairs. Do this for a minute or two minutes between sets.
Activity Three:
Jump rope. Do this for a minute or two minutes between sets.
Activity Four:
Put on boxing gloves. Hit a punching bag. Do this for a minute or two minutes between sets.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
For cardiovascular training:
You can alter the speed and – or incline on a treadmill for a minute or for two minutes. You can alter the speed and resistance on a stationary bicycle for a minute or for two minutes. You can alter the resistance on a stairmaster for a minute or for two minutes.
For weight training:
In between sets, you can do one of the following activities. Choose one per day or week.
Activity One:
Jog in place. Do this for a minute or two minutes between sets.
Activity Two:
Run up and down the stairs. Do this for a minute or two minutes between sets.
Activity Three:
Jump rope. Do this for a minute or two minutes between sets.
Activity Four:
Put on boxing gloves. Hit a punching bag. Do this for a minute or two minutes between sets.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Friday, January 20, 2006
Chest Exercise Program I
Here is a possible three-month program for your chest. Ladies, do not worry, you will not lose your breasts and look like a man, although you could if you want. Your chest muscles will tighten up. This will make you be strong and feel great. And you will look great, too. Your breasts will lift, although if you have sagging or huge breasts, they will not look very different. The breasts are made up of adipose (fat) tissue. The pectoralis muscles and intercostal (between the ribs) muscles will be work out; your breasts will mainly stay the same. To reduce breast size, you do cardiovascular exercises, as well as overall weight training, to burn calories and lose weight. To not lose breast adipose tissue, which concerns mostly women when they work out, is more difficult. You cannot tell your body what to do. Genetics partly or mostly determines what you lose from where first. You may be working out your legs mostly, but in a period of time lose mostly breast adipose tissue. You can feel your body, and use your spirituality add mentality to affect results. This is something you learn on your own.
Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Day I: Supine Chest Press
Lie down on a straight bench with your dumbbells, one in each hand. With your feet flat on the end of the bench or on the floor, make sure there is only a small natural space between the small of your back and the bench. With your wrists facing each other, right and left, start by extending your arms to your sides (right arm to right side and left arm to left side). Then bring your wrists together without having the weights touch. Do four sets of ten repetitions. You can repeat another four sets of ten repetitions with your wrists facing forward.
Day II: Chest Fly Machine
Use a fly machine. Adjust the arms of the machine to go as far backward as possible. Make sure that the seat position is comfortable. Bring your arms together. Do four sets of ten repetitions.
Day III: Bench Press
Use the bench press. Find the weight that is right for you and balance it on each side. Lie down with your back relaxed, only an inch or two separating your lower back from the bench. Do four sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Day I: Supine Chest Press
Lie down on a straight bench with your dumbbells, one in each hand. With your feet flat on the end of the bench or on the floor, make sure there is only a small natural space between the small of your back and the bench. With your wrists facing each other, right and left, start by extending your arms to your sides (right arm to right side and left arm to left side). Then bring your wrists together without having the weights touch. Do four sets of ten repetitions. You can repeat another four sets of ten repetitions with your wrists facing forward.
Day II: Chest Fly Machine
Use a fly machine. Adjust the arms of the machine to go as far backward as possible. Make sure that the seat position is comfortable. Bring your arms together. Do four sets of ten repetitions.
Day III: Bench Press
Use the bench press. Find the weight that is right for you and balance it on each side. Lie down with your back relaxed, only an inch or two separating your lower back from the bench. Do four sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Thursday, January 19, 2006
Possible Three-Month Leg Exercise Program II
There are almost countless exercises that you can do for legs. Some of these exercises have not been described in blogs so far. Here is a possible three-month program to sculpt your legs. Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Quadriceps twice a week:
Use the leg extension machine. The exercise is described in the quadriceps blog. Do four sets of ten repetitions.
Hamstrings twice a week:
Use the leg curl machine where you lift one leg at a time. You may find that this is harder than using the leg curl machine where you bend both legs at once. (You can also do one leg at a time on this machine.) Adjust the machine so that you use the leg that you want to use and rest the leg that you are not using. You may have to ask a personal trainer to help you the first time. During the workout, only use the leg that you are exercising. Relax the rest of your body. Use slow motion to lift the leg and to lower the leg. This exercise was described in the hamstrings blog. Do four sets of ten repetitions.
Adductor and Abductor Exercises:
Alternate weekly between using the adductor and abductor machines and the cable exercise describe on the December 20th blog. For the adductor and abductor machines: These machines have two pads each. Ask a personal trainer if you cannot find them. For the adductor machine, sit with your legs outside the pads. Unhook the pads so that they can move. There is a handle for this. The motion is to move your legs closer together and then farther apart. Choose a weight that will give you a good workout and that will not hurt you. Breathe in when you move your legs inward and breathe out when you move your legs outward. Be sure not to have the weights touch when you move the legs outward. Do four sets of ten repetitions.
For the abductor machine, sit with your legs “inside” the pads. Again, choose a weight that will give you a good workout and that will not hurt you. Move your legs inward and outward. Again, be sure not to have the weights touch when you move the legs outward. Do four sets of ten repetitions.
Overall Legs twice a week:
Do lunges. See the "Lunges" blog from January 9, 2006. Do five sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Quadriceps twice a week:
Use the leg extension machine. The exercise is described in the quadriceps blog. Do four sets of ten repetitions.
Hamstrings twice a week:
Use the leg curl machine where you lift one leg at a time. You may find that this is harder than using the leg curl machine where you bend both legs at once. (You can also do one leg at a time on this machine.) Adjust the machine so that you use the leg that you want to use and rest the leg that you are not using. You may have to ask a personal trainer to help you the first time. During the workout, only use the leg that you are exercising. Relax the rest of your body. Use slow motion to lift the leg and to lower the leg. This exercise was described in the hamstrings blog. Do four sets of ten repetitions.
Adductor and Abductor Exercises:
Alternate weekly between using the adductor and abductor machines and the cable exercise describe on the December 20th blog. For the adductor and abductor machines: These machines have two pads each. Ask a personal trainer if you cannot find them. For the adductor machine, sit with your legs outside the pads. Unhook the pads so that they can move. There is a handle for this. The motion is to move your legs closer together and then farther apart. Choose a weight that will give you a good workout and that will not hurt you. Breathe in when you move your legs inward and breathe out when you move your legs outward. Be sure not to have the weights touch when you move the legs outward. Do four sets of ten repetitions.
For the abductor machine, sit with your legs “inside” the pads. Again, choose a weight that will give you a good workout and that will not hurt you. Move your legs inward and outward. Again, be sure not to have the weights touch when you move the legs outward. Do four sets of ten repetitions.
Overall Legs twice a week:
Do lunges. See the "Lunges" blog from January 9, 2006. Do five sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Wednesday, January 18, 2006
Possible Upper Arm Three-Month Exercise Routine II
Here is a possible three-month program to sculpt your upper arms. Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Day One:
Use the Gravitron machine. Ask a personal trainer if you do not know which machine it is. Put the pin at the amount of weight you want the machine to lift. If you subtract this from your body weight, that is the amount of weihgt that your body is lifting. The machine will have an illustration of the tywo basic movements – pull ups, that work the biceps and upper back (secondary) muscles, and pull downs, tha twork the tricpes and chest (secondary) muscles.
Do five sets of ten repetitions of pull ups.
Do five sets of ten repetitions of pull downs.
Day Two:
Use a biceps (arm curl) machine. Do five sets of ten repetitions of biceps curls.
Since you are doing biceps once a week, use a weight that challenges you and does not give you pain.
Day Three:
Use a triceps (arm extension) machine. Do five sets of ten repetitions of biceps curls. Since you are doing triceps once a week, use a weight that challenges you and does not give you pain.
Day Four:
Use dumbbells to work out your shoulders. Pick a weight that you are comfortable with and that will give you a good workout. Stand with legs shoulder-width apart and knees bent. Keep your back straight. Grasp the dumbbells with your palms facing toward you. Lift the weights with each arm to your side. Lift the weights slowly and then lower the weights slowly. Repeat without locking your elbows. Do five sets of ten repetitions.Look at the rotator cuff blog for rotator cuff exercises. Do one a week, alternating between the “circles” exercise and the rotator cuff machine exercise.Look at other blogs to find anterior and posterior deltoid exercises.An upcoming blog will describe wrist and forearm exercises.
Don’t forget to check out www.louizapatsis.com!
Disclaimer: information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Tuesday, January 17, 2006
Three-Month Abdominal Program IV
Here is another abdominal exercise program. This is an advanced program. Do this after at least six months of doing the first three-month abdominal exercise program, and then the second or third abdominal exercise program. Rest the muscle in between days that you work it out as a primary mover. The first day is like the Three-Month Abdominal Exercise Program I first day exercise. You can vary it, perhaps causing different muscle fibers to be used, by holding your legs crossed straight up in they air or against a wall.
Day One:
Do five sets of ten repetitions of abdominal crunches. This is the correct way to do them: Lie on the floor with about an inch or two inches of natural space between the small of your back and the floor. Put your hands behind your head. Relax your arms and shoulders. Keep your back straight. Do not curve your neck. Do not use your arms to come up. You only need to lift your upper body about 45 degrees from the floor. You will feel when you have reached your limits. Keep your elbows straight out and perpendicular to the floor. Concentrate on using your abdominal muscles. Exhale when you move up and inhale when you move down. Pretend that there is an imaginary rope from your septum (chest bone) to the ceiling pulling you up in a straight fashion.
Day Two:
Get arm rests (ask a personal trainer) that you can hook onto the top bar of a cable rack, squat rack or other machine. Get a step or two (ask a personal trainer) to get your arms onto the rests. Your elbows should stick out of the arm rests and your hands should clasp the top part of the arm rests. Your forearms should be ninety degrees with the floor. Step off the step(s) and relax your body. Keep your upper body relaxed and straight. Lift your legs upward and then downward. Alternatively, you can bend your knees and bring your upper legs up to your hips. Then in a small motion, bring your legs up one to two inches from your hips. This works your lower abdominal muscles at about the same intensity as the prior motion. See what feels best for you and brings the best results. Exhale when you move up and inhale when you move down for either way of doing the exercise. Do ten sets of ten repetitions.
Day Three:
Do the advanced abdominal exercise from the “Perhaps the Best Abdominal Exercise” blog of October 27, 2005.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Day One:
Do five sets of ten repetitions of abdominal crunches. This is the correct way to do them: Lie on the floor with about an inch or two inches of natural space between the small of your back and the floor. Put your hands behind your head. Relax your arms and shoulders. Keep your back straight. Do not curve your neck. Do not use your arms to come up. You only need to lift your upper body about 45 degrees from the floor. You will feel when you have reached your limits. Keep your elbows straight out and perpendicular to the floor. Concentrate on using your abdominal muscles. Exhale when you move up and inhale when you move down. Pretend that there is an imaginary rope from your septum (chest bone) to the ceiling pulling you up in a straight fashion.
Day Two:
Get arm rests (ask a personal trainer) that you can hook onto the top bar of a cable rack, squat rack or other machine. Get a step or two (ask a personal trainer) to get your arms onto the rests. Your elbows should stick out of the arm rests and your hands should clasp the top part of the arm rests. Your forearms should be ninety degrees with the floor. Step off the step(s) and relax your body. Keep your upper body relaxed and straight. Lift your legs upward and then downward. Alternatively, you can bend your knees and bring your upper legs up to your hips. Then in a small motion, bring your legs up one to two inches from your hips. This works your lower abdominal muscles at about the same intensity as the prior motion. See what feels best for you and brings the best results. Exhale when you move up and inhale when you move down for either way of doing the exercise. Do ten sets of ten repetitions.
Day Three:
Do the advanced abdominal exercise from the “Perhaps the Best Abdominal Exercise” blog of October 27, 2005.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Three-Month Abdominal Exercise Program III
Here is another abdominal exercise program. Rest the muscle in between days that you work it out as a primary mover. The first day is like the Three-Month Abdominal Exercise Program I first day exercise. You can vary it, perhaps causing different muscle fibers to be used, by holding your legs crossed straight up in they air or against a wall.
Day One:
Do five sets of ten repetitions of abdominal crunches. This is the correct way to do them: Lie on the floor with about an inch or two inches of natural space between the small of your back and the floor. Put your hands behind your head. Relax your arms and shoulders. Keep your back straight. Do not curve your neck. Do not use your arms to come up. You only need to lift your upper body about 45 degrees from the floor. You will feel when you have reached your limits. Keep your elbows straight out and perpendicular to the floor. Concentrate on using your abdominal muscles. Exhale when you move up and inhale when you move down. Pretend that there is an imaginary rope from your septum (chest bone) to the ceiling pulling you up in a straight fashion.
Day Two:
Lie on the floor, allowing the slope of your back to have a natural curve. There will be a space of about an inch an a half between the small of your back and the floor. Place your arms straight along your sides, with the palms facing downward for leverage. Or you can hold onto to something like the leg of a bed with one or both arms. Lift your legs straight and close together in front of you slowly up and down. Inhale as you bring your legs up, and exhale as you bring your legs down. Do not fully relax your legs. In other words, do not release the movement until the set is done. Do five sets of ten repetitions.This exercise works your lower abdominal muscles as stabilizers. The heavier, in muscle or fat, that your legs are, the more of a workout your lower abdominal muscles will get. If you would like to make this exercise tougher, hold your legs in an isometric movement for three to ten seconds, whatever you can do, about two inches above the ground at the end of this movement. Do this only if you are an intermediate exerciser or have done this exercise for about a month.
Day Three:
Use the abdominal machine where you support yourself on your arms by holding onto handles and placing your forearms on pads. Ask a personal trainer if you cannot find this machine. This exercise works your lower abdominal muscles as stabilizers. Stabilize your upper body. Bring your legs straight up in front of you up to your waist and then bring them slowly back down without fully relaxing your legs. In other words, do not release the movement until the set is done. Inhale as you bring your legs up, and exhale as you bring your legs down. Do five sets of ten repetitions.Now do the same thing, just lift your legs on the right side for five sets of ten repetitions. This works your right oblique muscles. Then lift your legs on the left side for five sets of ten repetitions. This works your left oblique muscles. The breathing is the same: inhale when you bring your legs up and exhale when you bring your legs down.These above exercises can be done with bent knee. Do what you think brings you the best results. It tends to be tougher with straight leg. If you are a beginner, you may want to start with a bent knee.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Day One:
Do five sets of ten repetitions of abdominal crunches. This is the correct way to do them: Lie on the floor with about an inch or two inches of natural space between the small of your back and the floor. Put your hands behind your head. Relax your arms and shoulders. Keep your back straight. Do not curve your neck. Do not use your arms to come up. You only need to lift your upper body about 45 degrees from the floor. You will feel when you have reached your limits. Keep your elbows straight out and perpendicular to the floor. Concentrate on using your abdominal muscles. Exhale when you move up and inhale when you move down. Pretend that there is an imaginary rope from your septum (chest bone) to the ceiling pulling you up in a straight fashion.
Day Two:
Lie on the floor, allowing the slope of your back to have a natural curve. There will be a space of about an inch an a half between the small of your back and the floor. Place your arms straight along your sides, with the palms facing downward for leverage. Or you can hold onto to something like the leg of a bed with one or both arms. Lift your legs straight and close together in front of you slowly up and down. Inhale as you bring your legs up, and exhale as you bring your legs down. Do not fully relax your legs. In other words, do not release the movement until the set is done. Do five sets of ten repetitions.This exercise works your lower abdominal muscles as stabilizers. The heavier, in muscle or fat, that your legs are, the more of a workout your lower abdominal muscles will get. If you would like to make this exercise tougher, hold your legs in an isometric movement for three to ten seconds, whatever you can do, about two inches above the ground at the end of this movement. Do this only if you are an intermediate exerciser or have done this exercise for about a month.
Day Three:
Use the abdominal machine where you support yourself on your arms by holding onto handles and placing your forearms on pads. Ask a personal trainer if you cannot find this machine. This exercise works your lower abdominal muscles as stabilizers. Stabilize your upper body. Bring your legs straight up in front of you up to your waist and then bring them slowly back down without fully relaxing your legs. In other words, do not release the movement until the set is done. Inhale as you bring your legs up, and exhale as you bring your legs down. Do five sets of ten repetitions.Now do the same thing, just lift your legs on the right side for five sets of ten repetitions. This works your right oblique muscles. Then lift your legs on the left side for five sets of ten repetitions. This works your left oblique muscles. The breathing is the same: inhale when you bring your legs up and exhale when you bring your legs down.These above exercises can be done with bent knee. Do what you think brings you the best results. It tends to be tougher with straight leg. If you are a beginner, you may want to start with a bent knee.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Wednesday, January 11, 2006
Gluteus Minimus and Gluteus Medius
The gluteus minimus is a tiny muscle of the hip that is covered by the gluteus maximus. It helps in the following motions: hip abduction (moving the leg away from the body), transverse abduction (abduction of the leg with hip bent as in sitting) and internal rotation (turning the leg toward the body).
The gluteus medius is also hidden by the gluteus maximus. Like the gluteus maximus, it is responsible for these movements: It is responsible for the following hip movements: abduction, transverse abduction (abduction of the leg with hip bent as in sitting), internal rotation (rotating the leg toward the body) and external rotation rotating the leg away from the body.
You can work the gluteus minimus and the gluteus maximus with gluteus maximus exercises. (See Gluteus Maximus and Three-Month Exercise Program I Blog.)
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://www.exrx.net/Muscles/GluteusMinimus.html and http://www.exrx.net/Muscles/GluteusMedius.html Accessed on January 11, 2006
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice
Gluteus Maximus and Three-Month Exercise Program I
The gluteus maximus is the strongest and biggest muscle on the human body. It is responsible for the following hip movements: abduction, transverse abduction (abduction of the leg with hip bent as in sitting), internal rotation (rotating the leg toward the body) and external rotation rotating the leg away from the body. This muscle is important for balance, walking, and running.
Squats and leg abductor exercises engage the gluteus maximus muscle. The gym machine the “Butt-Blaster” also works the gluteus maximus primarily.
Here is a possible three-month exercise program for the gluteus maximus. You can count your squat days as a gluteus maximus and leg day. Here is a possible three-month program to sculpt your upper arms. Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover. Here is a possible three-month program to sculpt your upper arms. Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Day One:
Squats (See the Squats Blog.)
Day Two:
Use the Butt-Blaster machine. Move slowly and steadily. Do five sets of ten repetitions.
Day Three:
Cable Abductors (see the Cable Leg Adductor and Abductor Exercises Blog.)
For more gluteus maximus exercises, see upcoming blogs and http://www.exrx.net/Lists/ExList/HipsWt.htmeu
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://www.exrx.net/Muscles/GluteusMaximus.html and http://www.exrx.net/Lists/ExList/HipsWt.html
Accessed on January 11, 2006
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice
Squats and leg abductor exercises engage the gluteus maximus muscle. The gym machine the “Butt-Blaster” also works the gluteus maximus primarily.
Here is a possible three-month exercise program for the gluteus maximus. You can count your squat days as a gluteus maximus and leg day. Here is a possible three-month program to sculpt your upper arms. Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover. Here is a possible three-month program to sculpt your upper arms. Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Day One:
Squats (See the Squats Blog.)
Day Two:
Use the Butt-Blaster machine. Move slowly and steadily. Do five sets of ten repetitions.
Day Three:
Cable Abductors (see the Cable Leg Adductor and Abductor Exercises Blog.)
For more gluteus maximus exercises, see upcoming blogs and http://www.exrx.net/Lists/ExList/HipsWt.htmeu
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://www.exrx.net/Muscles/GluteusMaximus.html and http://www.exrx.net/Lists/ExList/HipsWt.html
Accessed on January 11, 2006
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice
Monday, January 09, 2006
Lunges
Lunges are an effective leg exercise that work out your quadriceps, hamstrings, gluteus maximus, and, to a lesser extent, your adductor and abductor muscles. Your abdominal, back and hip muscles are used as stabilizers.
You can perform lunges in a stationary fashion or while moving across the floor. You can do what feels best or yields the best results. Do lunges once a week. You may want to alternate weeks between stationary and moving lunges. Pick a weight that gives you a workout yet not the bad kind of pain. Keep your back straight and do not bounce. (See the “Pain” blog.)
You can use a dumbbell in each hand or a barbell across your shoulders. Stand up straight with your feet shoulder width apart and your knees partly bent. Step forward with your right leg. Made a 90 degree angle with your right leg. Your thigh should end up parallel to the floor. Bend your knees until your left knee is only an inch from the ground. Push up and back with your right leg while keeping your back and body steady until you are in the starting position. Repeat with the opposite leg. Do five sets of ten repetitions. Each repetition is composed of one two movements, each movement with an alternate leg stepping forward.
To see an animation of stationary lunges, go to http://www.theministryoffitness.com/mof/library/anims/llunges.htm
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://www.betterbodz.com/quariceps/dumbbell_lunges.html and http://www.theministryoffitness.com/mof/library/anims/llunges.htm.
Accessed on January 9, 2006
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
You can perform lunges in a stationary fashion or while moving across the floor. You can do what feels best or yields the best results. Do lunges once a week. You may want to alternate weeks between stationary and moving lunges. Pick a weight that gives you a workout yet not the bad kind of pain. Keep your back straight and do not bounce. (See the “Pain” blog.)
You can use a dumbbell in each hand or a barbell across your shoulders. Stand up straight with your feet shoulder width apart and your knees partly bent. Step forward with your right leg. Made a 90 degree angle with your right leg. Your thigh should end up parallel to the floor. Bend your knees until your left knee is only an inch from the ground. Push up and back with your right leg while keeping your back and body steady until you are in the starting position. Repeat with the opposite leg. Do five sets of ten repetitions. Each repetition is composed of one two movements, each movement with an alternate leg stepping forward.
To see an animation of stationary lunges, go to http://www.theministryoffitness.com/mof/library/anims/llunges.htm
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://www.betterbodz.com/quariceps/dumbbell_lunges.html and http://www.theministryoffitness.com/mof/library/anims/llunges.htm.
Accessed on January 9, 2006
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Saturday, January 07, 2006
Three-Month Abdominal Exercise Program II
The front abdominal muscles are one straight muscle, the rectus abdominis) and the three flat muscles, external oblique, internal oblique, and transversus abdominis.
There are many ways that you can work out your abdominal muscles. Try this weekly work out for three months. See if you get results in how you feel, abdominal strength and how you look. Then move on to another abdominal exercise program for another three months. As usual, rest your abdominal muscles as primary movers the day after your work them out as primary movers. There is almost no exercise which does not incorporate the abdominal muscles as secondary movers, or stabilizers.
Day One:
Use the abdominal crunches machine. There is a pad that you place in front of your chest. Sit comfortably and relax your body. There is usually a pad for your head. Let your arms rest loosely next to you. Find a weight that gives you a workout but not unduly pain. Often when you work out your abdominal muscles, you will not feel the pain until a day or two after your workout. Exhale when you move forward and inhale when you move up to the starting position. Do five sets of ten repetitions.
Day Two:
Use the cable rack. Adjust the pulley where the cable attaches to the highest level. Place a handle on the hook that is a loop where both of your hands can hold or a metal attachment that has a place for each of your hands to hold.
Find a weight that gives you a workout but not unduly pain. Hold the attachment and bring it with you to the floor. Sit on your knees. Bring the attachment in front of the top of your chest bone or septum. Keep your neck aligned with your back and your back relaxed and straight. Move all the way up, holding the attachment in the same position. This is the starting position. Move downward so that your hands that are holding on to the attachment almost touch the floor. Exhale as you move downward. Move up to the starting position. Inhale when you move up to the starting position. Do not let the weights touch. Do five sets of ten repetitions.
Day Three:
This exercise works your oblique muscles. Lie on the floor with your knees bent. The natural space between the small of your back and the floor should be about two inches. Relax. Place your hand behind your head. Lift your upper body from the waist up. Concentrate on using your oblique muscles. Have your left breast almost touch your right knee. Slightly move back about an inch and have your right breast almost touch your left knee. Do five sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
There are many ways that you can work out your abdominal muscles. Try this weekly work out for three months. See if you get results in how you feel, abdominal strength and how you look. Then move on to another abdominal exercise program for another three months. As usual, rest your abdominal muscles as primary movers the day after your work them out as primary movers. There is almost no exercise which does not incorporate the abdominal muscles as secondary movers, or stabilizers.
Day One:
Use the abdominal crunches machine. There is a pad that you place in front of your chest. Sit comfortably and relax your body. There is usually a pad for your head. Let your arms rest loosely next to you. Find a weight that gives you a workout but not unduly pain. Often when you work out your abdominal muscles, you will not feel the pain until a day or two after your workout. Exhale when you move forward and inhale when you move up to the starting position. Do five sets of ten repetitions.
Day Two:
Use the cable rack. Adjust the pulley where the cable attaches to the highest level. Place a handle on the hook that is a loop where both of your hands can hold or a metal attachment that has a place for each of your hands to hold.
Find a weight that gives you a workout but not unduly pain. Hold the attachment and bring it with you to the floor. Sit on your knees. Bring the attachment in front of the top of your chest bone or septum. Keep your neck aligned with your back and your back relaxed and straight. Move all the way up, holding the attachment in the same position. This is the starting position. Move downward so that your hands that are holding on to the attachment almost touch the floor. Exhale as you move downward. Move up to the starting position. Inhale when you move up to the starting position. Do not let the weights touch. Do five sets of ten repetitions.
Day Three:
This exercise works your oblique muscles. Lie on the floor with your knees bent. The natural space between the small of your back and the floor should be about two inches. Relax. Place your hand behind your head. Lift your upper body from the waist up. Concentrate on using your oblique muscles. Have your left breast almost touch your right knee. Slightly move back about an inch and have your right breast almost touch your left knee. Do five sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Three-Month Abdominal Exercise Program I
The front abdominal muscles are one straight muscle, the rectus abdominis) and the three flat muscles, external oblique, internal oblique, and transversus abdominis.
There are many ways that you can work out your abdominal muscles. Try this weekly work out for three months. See if you get results in how you feel, abdominal strength and how you look. Then move on to the abdominal program of the next blog for another three months. As usual, rest your abdominal muscles as primary movers the day after your work them out as primary movers. There is almost no exercise which does not incorporate the abdominal muscles as secondary movers, or stabilizers.
Day One:
Do five sets of ten repetitions of abdominal crunches. This is the correct way to do them:
Lie on the floor with about an inch or two inches of natural space between the small of your back and the floor. Put your hands behind your head. Relax your arms and shoulders. Keep your back straight. Do not curve your neck. Do not use your arms to come up. You only need to lift your upper body about 45 degrees from the floor. You will feel when you have reached your limits. Keep your elbows straight out and perpendicular to the floor. Concentrate on using your abdominal muscles. Exhale when you move up and inhale when you move down. Pretend that there is an imaginary rope from your septum (chest bone) to the ceiling pulling you up in a straight fashion.
Day Two:
Grab a medium-sized Swiss ball. Lie on the floor with about an inch or two inches of natural space between the small of your back and the floor. Put the Swiss ball between your knees. Keep it there with your leg muscles. With the top of your body relaxed and your waist on the floor, lift only your hips about two inches from the floor using your lower abdominal muscles. Exhale when you move your legs up and inhale when you move your legs down. Do five sets of ten repetitions.
Day Three:
This exercise works your oblique muscles. Take a weight bar. If you are a beginner, take a light weight bar, such as a five-pound bar or an eight-pound bar. Place the weight bar behind your neck and hold it with your wrist facing forward. Stand with your legs shoulder-width apart and knees slightly bent. Relax your back and shoulders. Turn slowly right to left with the bar to a comfortable position on each side. Do five sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Friday, January 06, 2006
Basic Squats
Squats is a powerful exercise that works your lower body - gluteus maximus, quadriceps, and hamstrings as primary movers and your abdomen, back, and leg adductors and abductors as secondary movers. It is an exercise that strengthens quickly. Women do not have to worry about being too bulky - that comes only with a lot of exercise over time, and with eating an extra amount of protein, over the extra amount of protein you eat because you exercise. (A protein nutrition blog is to come.)
Some fitness professionals and exercisers say that squats are bad for the back and knee. I have experienced back and knee discomfort with squats. Other professionals, as Dr. Fred Hatfield, who is an executive at the International Sports Science Association, has written over 60 exercise books and holds the world record in powerlifting (1,014 pounds) say that squats, if done properly, are not bad of the back and knees. See http://www.drsquat.com/ and www.dolfzine.com/page253.htm. It is best to have the approval or a physician before beginning a squat routine.
Beginners should use as assistant squat rack machine, where the barbell is not free. You may want to start the first three or four weeks with no weight or just a small weight like five pounds on each side of the barbell to practice correct posture. Pick a weight that gives you a workout but not pain. Relax your back and keep your back straight. Keep your legs shoulder width apart. Toes should point just slightly sideways. Place the barbell behind your head. You may find it more comfortable to use a barbell pad provided by most gyms. Grasp the bar strongly with your wrists facing forward. Unhook the bar from the machine. Pretend that you are about to sit down. Sit as deeply as you can. For most people, their thighs will not be parallel with the floor. Each time you do the exercise, you may get closer to this. Make sure that your knees do not move beyond your toes. Inhale when you move downward and exhale when you move back up to the starting position. Move slowly each way. Do four sets of ten repetitions once week.
For squats without a machine, precede the same. Just be careful since it is more difficult. Beginners should use a machine unless they do a light weight. Have someone spot you if you are working at a high weight.
This exercise can also be performed with free weights. Using a bar may be hurtful to your shoulders. If you have major pain, consult a physician. Using free weights is great. Often you cannot use heavy free weights, however, because it proves hurtful to the shoulders. Again, if you have major pain, consult a physician. To see a squat movement with free weights, see http://www.healthatoz.com/healthatoz/Atoz/hl/fit/demo/squat.jsp.
For more information on squats, see http://www.exrx.net/ExInfo/Squats.html.
Don’t forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://www.exrx.net/ExInfo/Squats.html, http://www.dolfzine.com/page253.htm and http://www.healthatoz.com/healthatoz/Atoz/hl/fit/demo/squat.jsp.
Accessed on January 6, 2006
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Some fitness professionals and exercisers say that squats are bad for the back and knee. I have experienced back and knee discomfort with squats. Other professionals, as Dr. Fred Hatfield, who is an executive at the International Sports Science Association, has written over 60 exercise books and holds the world record in powerlifting (1,014 pounds) say that squats, if done properly, are not bad of the back and knees. See http://www.drsquat.com/ and www.dolfzine.com/page253.htm. It is best to have the approval or a physician before beginning a squat routine.
Beginners should use as assistant squat rack machine, where the barbell is not free. You may want to start the first three or four weeks with no weight or just a small weight like five pounds on each side of the barbell to practice correct posture. Pick a weight that gives you a workout but not pain. Relax your back and keep your back straight. Keep your legs shoulder width apart. Toes should point just slightly sideways. Place the barbell behind your head. You may find it more comfortable to use a barbell pad provided by most gyms. Grasp the bar strongly with your wrists facing forward. Unhook the bar from the machine. Pretend that you are about to sit down. Sit as deeply as you can. For most people, their thighs will not be parallel with the floor. Each time you do the exercise, you may get closer to this. Make sure that your knees do not move beyond your toes. Inhale when you move downward and exhale when you move back up to the starting position. Move slowly each way. Do four sets of ten repetitions once week.
For squats without a machine, precede the same. Just be careful since it is more difficult. Beginners should use a machine unless they do a light weight. Have someone spot you if you are working at a high weight.
This exercise can also be performed with free weights. Using a bar may be hurtful to your shoulders. If you have major pain, consult a physician. Using free weights is great. Often you cannot use heavy free weights, however, because it proves hurtful to the shoulders. Again, if you have major pain, consult a physician. To see a squat movement with free weights, see http://www.healthatoz.com/healthatoz/Atoz/hl/fit/demo/squat.jsp.
For more information on squats, see http://www.exrx.net/ExInfo/Squats.html.
Don’t forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://www.exrx.net/ExInfo/Squats.html, http://www.dolfzine.com/page253.htm and http://www.healthatoz.com/healthatoz/Atoz/hl/fit/demo/squat.jsp.
Accessed on January 6, 2006
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
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