Thursday, December 31, 2009

New Lower Abdominal Muscle Machine

This may ahve been aroudn fo ryears; I vaguely remember it. I saw an abdominal msucle machine and a lady at the gym explained to me how to use it. You rest with yoru shoulders and arms lie the usual lmachine where you lift your legs. But in this one, you place yoru feet over a movable bar. With your lower abdmoinal muscles, you "bring" the bar up. You then almost sit on the padded part of the machine. You can bring the pad and bar up to 90 degrees. this is hard. See how many repetitions and sets you can do. Start at five sets of five repetitions, or more if you can!

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

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

Bar for Back Row

Get a free squat machine bar. It may weigh about 20 pounds. Place it between your legs. Put a weight on one end, hard enough to do a workout. But do not hurt your back. Make sure that the other end is secure. Grab the bar with both hands, one if front of the other. Stand with legs shoulder-width apart. Bend your waist about 45 degrees. Keep your body steady. Exhale and bring the bar about an inch from your chest. Inhale and release it to starting position by extending your arms. Do not lock your elbows. Repeat slowly for four sets of ten repetitions.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

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

Point Your Toes for Abdominal Muscle Strength

Stand with legs shoulder-width apart, back straight, head pulled toward the sky. Point your right foot about a foot forward and bring it back to center.
As you do this, make sure the movement originates in your abdominal muscles, especially the lower ones, and point forward. Exhale. Inhale when you bring the leg back. Do this slowly for four sets of ten repetitions for each leg.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

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

Focus

I have a lot of energy. A dance director told me to focus when I do each move. Sometimes I find this hard. But if you focus on even a pointe and visualize how your body anatomy is moving, you will be stronger and move better, correctly. You can visualize and focus on health, being trimmer, or whatever your goals. Be in the moment and focus, like a surgeon.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

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

Tuesday, December 29, 2009

Swiss Ball Obliques

Lie down on the floor. Lift your legs and have your knees bent at 90 degrees. Place a Swiss ball between your knees. Move your knees from the floor to your right slowly to the floor on your left. Do five sets of 10 repetitions.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

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

Thursday, December 17, 2009

Should the Government Decide What You Eat?

I believe in freedom, yet also in a strong government: If not for our government bailing out big companies now, where would we be? Perhaps some in the government may want to do good for others, when they can be making more money in the private sector. Taxes are important. Perhaps the government should tax sugary soda,and other food. It may prevent people from eating so much of it and save in health care costs later. What do you think?

Here is a link: http://www.economist.com/debate/overview/159&sa_campaign=debateseries/debate36/events/hp/panel/?source=hpevents

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

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

Wednesday, December 16, 2009

Dental Care and C-Reactive Protein

Recently I was reminded of the importance of our gum health to our overall health. I went to regular dental checkups and brush and floss my teeth several times a day, carrying toothpaste and floss in my purse. I did not think I needed to pay for special cleanings two times a year. This has cost me, in more ways than one.

My periodontist told me about -reactive proteins and how bacteria under your gums can contribute to heart and cardiovascular disease. See this link, and also the embedded link on the article in the New England Journal of Medicine.

Do not forget to brush, floss and use mouthwash, and go to regular dental and periodontal visits! You must see a dentist two times a year and ask if they would refer you to a periodontist if needed.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

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

Monday, December 14, 2009

Use the Cable Machine for Chest and Rear Deltoids

Repeat the previous blog post's position and stance. But keep your rams straight. Do not lock your elbows. Instead of concentrating on starting with your arms apart and bringing them together for your pectoral muscles, start with them close together. Do not cross them. Now slowing separate your arms in an outward motion. You are working on your pectoral muscles and rear deltoids. Repeat for five sets of ten repetitions.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

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

Cables for Triceps

USe a weight that gives you a good workout and is doable. Grasp handles on the cable rack machine. Crisscross your forearms and cables so that your right arm works with the left handle and the left arm works with the right handle. Stand with legs shoulder-width apart and knees slightly bent. Bend your arms 90 degrees and straighten them. This works your triceps. Keep your body and upper arms steady. Repeat for five sets of ten repetitions.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

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

Saturday, December 12, 2009

Use a Weight and Twist for Abdominal Muscles

For your rectus abdominus and oblique muscles: Use a 45-lb weight. Grasp it with each hand at opposite sides. Twist to the right and perform a situp.When you come up to starting position, move the weight to the front of your chest. Now twist to the left and go down for a situp. Perform four sets of ten repetitions. Use a weight that gives a good workout and is doable for you.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

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

Throw a Ball

Here is an exercise for the pectoral and abdominal muscles:

Get a partner and throw a medicine ball. Use a weight that is a challenge and doable for four sets of ten repetitions at least. Once you catch the ball, perform a situp with the ball held in front of your chest. When your partner catches the ball, he or she does the same.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

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

Thursday, December 10, 2009

Throw Your Weight Around

How's this for interval and plyometrics training: Last night I attended a class by a Martha Graham apprentice and fellow student where we threw our weight around in a choreographed yet free way. Try leaning to one side whether you are lying down, sitting or standing until the pull of your own weight brings you down. Allow yourself to fall lower or to the floor and then push in another direction until the same thing happens. If you do this from a jumping to standing, then sitting, then laying down pose and then BACK UP AGAIN IN THE SAME SEQUENCE, this is a work out that gets into advanced work. Try it! Choreograph your own routine! You may need to take a nap later!

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

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

Hamstrings Variation on December 7 Exercise

Repeat while bending your knees 90 degrees. This works your hamstrings.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

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

Tuesday, December 08, 2009

Pectoral Muscle Exercise Variation

Find a machine, such as the Freedom Trainer, with two ropes where you can attach handles at the end. Slip a barbell through them, with a weight that is doable and yet a challenge. Grab the barbell with hands shoulder-width apart. "Stand" diagonally with your body straight, at a 45-degree angle, and pull the barbell toward you. Hold the barbell steady. Pull yourself toward the barbell. Do four sets of ten repetitions. This is easier for men. Women at first may be able to do four sets of five repetitions.

This is essentially a variation on a bench press or pull up. You are doing it diagonally, which works different muscle fibers.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

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

Monday, December 07, 2009

Belly Down Gluteus Maximus and Leg Exercise

Lie down on your belly. Relax the upper half of your body. Do what's comfortable with your arms. Just keep your skull and spine aligned.

Keep your legs straight. Turn them so that the soles of your feet face each other. Point your feet. Lift your legs. Flex your feet. Slowly let down your legs. Repeat for five sets of ten repetitions, with each repetition including the pointed and flexed positions.

Advanced level: When you let your legs down, do so until they are about an inch off the floor, not all the way to the floor. Then raise them again.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

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

Tuesday, December 01, 2009

Simple Lower Back Exercise

Lie down on a mat on your belly. Have your arms straight in front of you and legs straight behind you. Simultaneously lift your arms and legs at the same time. Return to the starting position. Do Four sets of ten repetitions slowly. Stretch before and after the exercise: Hug your knees for five to ten seconds.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

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

Use a Step for Abductors and Hips

You ahve no doubt seen soemone do this simpole move at the gym. Get a step, or up to three, and put one foot on it and the other on the gorund. Keep the knee of the leg on the step(s) slightly bent. Step on and off the step with the other leg. Do for five sets of ten repetitions. Go to the other end of the steps) and switch legs.

The more the steps, the harder the exercise. If you want to make it even harder, grab free weights, and rest one on the moving leg (while holding it).

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

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