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.

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.

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.

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.

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.

Great Web Site on B Vitamins

This came through from a fintess group LinkedIn person. I did not review it all: http://www.linkedin.com/news?viewArticle=&articleID=84412611&gid=99695&articleURL=http%3A%2F%2Frd%2Ehowstuffworks%2Ecom%2Fgo%3Fmkcpgn%3Dst1%26url%3Dhttp%3A%2F%2Frecipes%2Ehowstuffworks%2Ecom%2Fvitamin-b1%2Ehtm&urlhash=m5vo&trk=news_discuss

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.

Abdominal Exercise with Rope

I saw people at the gym yesterday doing an abdominal exercise that I had not thought about, and I told them that I'd "steal" it for my blog.

Lie down in front of the cable machine. Your face and belly are up. You can make the exercise harder by putting mats beneath your buttocks o you have a bigger distance when you do your sit-up. use a weight that will give you a workout but will not have you feel big pain. Use the thick black rope as the attachment. Pull the rope so that either hand grasping it is next to each ear. Keep your chin up, and neck and shoulders relaxed as with an abdominal crunch. now do a sit-up, coming straight up to your knees. Repeat 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.

Peter Ubel's book Free Market Madness

At a Harvard University Connected Health Meeting recently, I met Dr. Peer Ubel, author of Free Market Madness: Why Human Nature Is at Odds with Economics--and Why It Matters. I spoke to him and he is fascinating. He is a physician and expert on human behavior. He stressed that many people who should watch their weight eat fattening food because of its low cost.

I have not read the book yet. He is for taxing sugary sodas and junk food. I believe you an eat a little of what you want if you are in touch with your body, also eat healthy food and exercise, but I can be okay with a little taxation of "junk food". I admit I smoke a little and the price in New York city keeps me form buying cigarettes all the time. I am also for healthier lunch options for children in school.

Another scientist at the event pointed out how it is much cheaper to buy a hamburger than to get a healthy salad. That is true in this city: even McDonald's is expensive, at about $7.00 for a meal, and a salad, especially one with chicken or fish, can cost $7.00 to $15.00 at a simple food cafeteria. Dr. Nicholas A. Christakis, Md, PhD, spoke about how social networks influence obesity: You are more likely to be obese if it is acceptable by those around you. He wrote Connected: The Surprising Power of Our Social Networks and How They Shape Our Lives.

One hypothesis I have is that if most images of women on fitness and fashion magazines were not very thin and muscular, and some more curves were shown, many women would not give up on dieting and be obese. He agreed, and thought that some images are anorexic.

I plan to read Dr. Ubel's book.

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.

Rope Machine

I saw a young kid at the CW Post Pratt Center gym today using a rope machine. He pulled on a thick black rope. He could adjust the resistance. As with all machines, too little resistance would have you using momentum, while too much resistance would have you go too slowly for any kind of cardiovascular burn. This machine uses the shoulder, chest and back muscles. Abdominal muscles are mostly secondary movers and stabilizers.

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 Rear Deltoids

I cannot believe I did not post this years ago! I saw it in an aerobics class today at a New York Sports Club. Grab a bar with a weight that will give you a workout and no pain. Bars(not barbells) come in eight, 12, 16, 18, or 22 pounds, usually. Keep it behind your waist, holding it with the palms of your hands facing back. Stand with legs shoulder-width apart. Relax your shoulders. Your knees ares slightly bent for balance. Bring the bar up with both arms about two inches away from your hips. Go back to starting position. Repeat 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.

Simple, Effective Core Exercise

You can do this while a) sitting on the floor with legs crossed before you; b) sitting with legs straight before you; or c) sitting on the floor with legs open in "second position", as they say in dance. Your arms are relaxed, folded before you or on your sides, hands on the floor. Keep your head and spine aligned and back straight. Inhale. Exhale and bring your core as close to the floor as you can, your head and spine aligned and spine long. Inhale and go back up to starting position. Do five sets of ten repetitions slowly.

You can add a twist to the right ad then to the left each time you return to the starting position. You exhale on each side, and inhale in the middle position.

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.

Gyrokinesis

I have been taking Martha Graham modern dance classes on and off for two years. I know I have to loosen up my hips, so that I can raise my leg higher and hold it longer in different directions. There is always another level to reach. As I posted in earlier posts years ago, just put in what is missing, without beating yourself up that you are not good enough. It is a spiritual experience to know that you are excellent and just bring it up to the next level.

I know I have not been taking my own advice stretching more, as flexibility is one of the major components of fitness. I need to increase my hamstrings', and as I found out today, calves' flexibility. I can just stretch every morning or night, and in front of the television -- easy! As I also knew, I need to work out my lower back more to balance how much I work out my abdominal muscles at the gym and with the Martha Graham technique.

Gyrokinesis can be done on the mat, as I did today, or on machines. It is like Pilates in that it strengthens the core. But it concentrates more on the spine, and seems to engage more movement. The mat movements are similar to Graham ones. I tried out two machines. Rotator cuffs and the pelvis ball and socket joint are used a lot. The machines include ropes and weight. Where I went, in SoHo in Manhattan, machine lessons are $75.00 an hour. I thought that I will use ankle weights and do leg circles to loosen up and strengthen those pelvis joints!

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.

Rockefeller University Study on Ghrelin Hormone

Scientists at Columbia and Rockefeller Universities identified cells that time the release of a hormone that makes animals anticipate food and eat even if not hungry. This has implications for the treatment of obesity and is the culmination of decades-old research.

Rae Silver, head of the Laboratory of Neurobiology ad Behavior at Columbia University ad Helene L. and Mark N. Kaplan Professor at Barnard College, Joseph LeSauter, senior scientist at Barnard and Donald W. Pfaff, at Rockefeller University show that these cells release the hormone ghrelin that “tells” the brain to eat. The hormone is controlled by circadian rhythms set my mealtime patterns. Research was done on mice.

The anticipation of food is synchronized wit metabolic cycles. Ghrelin triggers food-seeking behavior. Mice that lacked ghrelin receptor foraged for food later and less often than those that had it. The studies had shown that people given ghrelin were voracious. Pfaff said that if you eat all the time, ghrelin levels will not be well-controlled, so it is best to eat at regular intervals. Ghrelin is the only known natural appetite stimulant made outside the brain. It is a promising target for drug developers. Most appetite drugs focus on satiety.

I believe that for most, exercise and diet works, and you do not need drugs. This is interesting, because ewe can see how individual genes, which may different for ghrelin and ghrelin receptor abundance, and eating patterns, which can be changed, influence obesity.

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.

Swiss Ball: Two Hamstrings Exercises

Reverse bridge:

Lie down on your back with a medium-size Swiss ball below your ankles. Your knees are 90 degrees. Push the ball away and toward you, back to the starting position. Do five sets of ten repetitions.

Reverse Leg Curl:

Do the above with your hips not touching the floor for the whole motion.

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.

Swiss Ball: Hamstrings

Get a medium-sized Swiss ball and place the small of your back on it. Your feet are on the floor, legs at a smaller than 90-degree angle. Relax your arms and upper body. Lift your thighs by straightening your legs. Your back will move back over the Swiss ball. Balance and keep it behind you back. You will notice that you are using your hamstrings. Your knee angle is now over 90 degrees. Do five sets of ten repetitions. Get some water. you may be dizzy. ;)

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.

Cable: Pectoralis Major Move

Place the hook where you can attache a handle to the cable to the uppermost or one of the highest holes. Stand with legs shoulder-width apart and grab the handle with your right hand. Bring the handle (and thus cable) across your chest and then your hip to the lower part of your left hip. Do four sets of ten repetitions. Repeat with the right hand. This exercise may use slightly different pectoralis major muscle fibers than the one on the previous blog post.

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.

Cable: Pectoralis Major and Anterior Deltoid Move

Go to the cable machine. Put the hook to connect the handle (not sure of the name!) at the bottom-most hole. Put a handle on the hook. Stand with legs shoulder-width apart. With your right leg close to the cable, grab the handle and bring it in one smooth motion from your right leg across your hip, across your chest, to your left shoulder. Go back to the starting position without locking your elbow. Do four sets of ten repetitions.Turn around and repeat with the next arm. This time, bring your left hand across our hip and chest to your right shoulder.

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.

Swiss Ball: Abductors

Here is a fun, subtle way to target various leg abductor muscle fibers:

Get a medium-sized Swiss ball and place it between your hip and leg, between you and the wall. Stand with legs shoulder-width apart. Squeeze your leg against the Swiss ball, which is squeezed against the wall. Repeat for ten 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.

Book Fat History by Peter Stearns, historian

I ran into this book by the Law of Attraction or as it says in the Bible, "Ask and you shall receive." Peter Stearns is a historian who believes that morality, fashion, religion and media have all influenced pressure to be very thin and a disgust or hate in fat. He compares attitudes and fat trends in the United States and France. While images are getting thinner, people in both countries, especially in the United States, are getting fatter. Children in the United States are heavier than those in France. Fat is a morality issue in the United States. In France it is mostly an aesthetic issue. They eat slower with smaller portions. They don’t snack as much.

As sexuality opened up and women had fewer children, he writes, Americans needed something else to judge people on...and that was weight. If you are fat, you are irresponsible and have no self-discipline.

I can see both sides. There are clearly too many heavy people in the Unites States. At the same time, I think we need more images, especially of women, that have some fat. Health magazine covers don't only need to show women with very little body fat. Models don't need to all be very tall and thin, or heavy when it comes to plus size. What happened to all the medium-size fit people? Perhaps people think they will never meet a very skinny standard and give up diet and exercise. Perhaps most people don’t want to be very thin.

Obese people should not be judged too heavily either. Others that are thin may have a drinking problem, or may not be able to work or study with discipline, etc. We cannot assume we know everything about someone based on weight. Perhaps there is a backlash like what teenagers experience: “You can’t make me”, etc. If we have compassion for overweight people and for ourselves if we are overweight, and set goals that we are committed to without applying so much significance like a whole character judgment if we reach them or reach them quickly, we will actually help others , happy ourselves, and reach our goals.

I believe that, for most, being too thin or heavy does not work. A balance of "thin", fat and muscle is best for most. If you have any questions about the book, let me know. I may write more at another time.


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.

You can hire me as a trainer online.

Go to FitOrbit.com. You would get daily routines and diet plans, and we'd communicate via email.

My Fitness Video

Check it out on You Tube http://www.youtube.com/watch?v=UGHNbrlefAE !!!

I give the basics on abdominal crunches, lower abdominal leg raises and oblique exercises.

Quick Diet Tips

This was emailed from one of my LinkedIn fitness groups:

http://www.linkedin.com/news?viewArticle=&articleID=44201371&gid=134566&articleURL
=http%3A%2F%2Fwww%2Emyyogaonline%2Ecom%2Fblog%2F2009%2F06%2F17%2F5-quick-eating-tips
-for-weight-loss%2F&urlhash=x5hB&trk=news_discuss

Disclaimer: I am not the author of this article. Consult a physician before dieting and exercising.

Check out my book PocketGuide to Fitness: All You Need to Know to Start Working Out Effectively at www.Authorhouse.com and www.Amazon.com.

Obliques: Wedge and Step

Ouch!

Put your right elbow and forearm on the floor. Put your legs on a step or two, according to ability. (Two steps are harder than one step.) You can put one ankle on top of another or cross them. The latter is the easier position. Raise yourself in a wedge with your head, neck and back straight. Raise your right leg, which should be the leg closer to the floor, two or so inches in front of your left leg, which is still resting on the step. Repeat as many times as you can. Breath out when you raise your leg. Turn around and repeat, raising your left 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.

Food or Fat for Thought

Here's another article sent from a doctor on LinkedIn. Note: This article does not represent my views.

Link: http://www.linkedin.com/news?viewArticle=&articleID=45180907&gid=1898242&article
URL=http%3A%2F%2Fwww%2Eodemagazine%2Ecom%2Fdoc%2F64%2Ffat-is-where-its-at%3Futm_source%3
DOde%2BNewsletters%26utm_campaign%3D23a9210afc-Weekly_Newsletter_061709%26utm_medium%3Demail
&urlhash=4PSM&trk=news_discuss

I do agree that there is a fat phobia among people. As a scientist, I would say there is a case for good or bad fat.

I also think, as was written in an early post on fat, that one can experiment, follow their intuition and read up with their bodies to see what works for them. Do not forget that mind to an extent for each person is over matter: If you think what you eat will be good or bad for you, it may well be!

Body Building Article: Signs Your Workout Is Weak

I received this from a LinkedIn contact: 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.

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.

Swiss Ball Stir and Abdominal Muscles

In an article in today's New York Times, it was written that abdominal crunches are bad for the spine. If you do them as I have described in an earlier blog post that you can find by searching, your spine will be [mostly] straight and you do not have to worry about hurting it. However, I did find the information in this article
http://well.blogs.nytimes.com/2009/06/17/core-myths/#comments useful, and I loved a Swiss Ball exercise.

Here it is:

Place your forearms and elbows on a Swiss Ball. Your body is straight behind you and steady yourself on the balls of your feet. Now stir the Swiss Ball clockwise and then counterclockwise. Do it each way for 2.5 minutes. Rest. Repeat until you cannot do it anymore. Then stand up and reach up to stretch your abdominal muscles. Lie down and hug your knees to stretch your lower back. You will find that I added some variation and stretching to the exercise.

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.

Abdominal Circles

Sit on the floor and lean back on your elbows. Raise your legs bout half a foot from the floor. Do clockwise circles about a foot in diameter, both legs together or one at a time. Do four sets of ten repetitions. Repeat in a counterclockwise fashion.

If you can, raise or lower your legs an inch and repeat the above. Make sure each leg does circles in each direction. If you can, do this in both subsequent positions: with your legs higher and lower than the first position.

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.

Complexes Exercise Training

I was sent this via LinkedIn as well. I would not do this more than once a week four weeks straight. But it seems like a good way to get off a plateau. (See earlier post on plateaus by searching for it.) See http://www.linkedin.com/news?actionBar=&sik=1243962836233&aIdx=0&articleID=36576529.

Check out PocketGuide to Fitness at www.louizapatsis.com, www.authorhouse.com, www.amazon.com and www.bn.com.

Disclaimer: I am a not a medical professional and have not done or supervised a complex workout.

Set Point and Metabolism

I was forwarded this article from someone on LinkedIn. It is about set point: How you are programmed by genetics to have a certain metabolism and be within a certain weight range. This makes sense. The article is by a doctor. You can alter your metabolism by getting off a plateau, as with interval training, and intention. I have not researched set point. Perhaps you can do your own research.

By the way, you can find me on MySpace, Facebook, LinkedIn, and Twitter!

Lower Abdominal Exercise on Flat Bench

Lie down on flat bench so that your hips are on the edge. You can hold on to the bottom of the bench with your hands around where your hips are. With bended knees, lower your feet to the floor and then bring your legs up, 90 degrees, until your knees are over your hips. For a harder exercise, do this with straight legs. Do five sets of ten repetitions. This is a good lower abdominal muscle exercise, and works slightly different muscle fibers than other lower abdominal exercises.

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.

Bosu Ball: Body Lift for Core Muscles

I came upon an owner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see www.Bosu.com. It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength.

(Curved part up) Lie down with your belly at the center of the dome. Extend your arms straight in front of you and your legs straight behind you. keep your head, neck and back aligned. Lift your arms and legs up. Do four sets of ten repetitions. For added difficulty and to also work your obliques, when you lift, tough your opposite hand to the opposite foot. You will have to bend your leg here. Do four sets of ten repetitions on each side.

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.

Bosu Ball: Opposite Arm/Leg Raise with Knee Pull

I came upon anowner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see www.Bosu.com. It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength.

This exercise works your core abdominal and back muscles, and then your gluteus minimus and maximus and leg muscles.

(Curved part up) Kneel with one knee centered on top of the dome and hands on the floor under you. Lift opposite arm and leg straight out. Do four sets of 10 repetitions and repeat for the other arm and 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.

Bosu Ball: Push Ups

I came upon an owner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see www.Bosu.com. It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength.

Put the cured part of the ball on the floor. Have your hand grasp the handles. perform a push up. Then straighten your arms and come back to starting position. then tilt the Bosu Ball to one side, allowing the body to tilt. If you bend your knees to the floor, the exercise is easier. Try to do 10 repetitions. Work your way up for four 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.

Bosu Ball: Abdominal Exercises

I came upon an owner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see www.Bosu.com. It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength.

(Curved part up) Center yourself at the center of the Bosu Ball with your gluteus maximus. Keep your legs at a Pilates plank position with knees at 90 degrees and shins straight. Do four sets of 10 repetitions of abdominal crunches. A more advanced movement is bringing your legs in at the same time to work your lower abdominal muscles too.

You can also perform four sets of 10 repetitions of the oblique exercises (see older post). Place your hands behind your head and keep your elbows "open". Reach the opposite elbows to the opposite knee (while slightly bringing your knee "up"). Alternatively for the obliques, lie sideways on the curved part of the Bosu Ball. Placing one leg over the other, crossing at the knee, makes it easier. Place your crossed arms in front of your waist. Stretch out and from this position, slowly lift the torso and flex to the side. Do four sets of 10 repetitions, then repeat for the other side.

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.

Bosu Ball: Lift One Leg

I came upon an owner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see www.Bosu.com. It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength. You can perform exercises with the curved part of the ball facing up or down.

(Curved part up) Place one foot at the center of the Bosu Ball. Bring the other foot to the center to get balance, then extend it forward or sideways or backward. use your arms where you can achieve balance. Do 10 to 60 seconds of bringing the non-centered leg up in one of the three directions. Repeat for the other leg and/or other directions.

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.

Bosu Ball: Balance

I came upon an owner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see www.Bosu.com. It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength. You can perform exercises with the curved part of the Bosu Ballon the floor or facing up.

(Curved part facing down)Balance: Leap onto the Bosu ball with one foot to its middle. Bring the other foot aboard right next to the first one. Repeat for 20 repetitions on each side. Do 30 seconds of alternating leg compressions 9with both feet on the Bosu ball). Then repeat the jumps with the other leg.

(Curved part facing down) Side Squat: Place both feet at the center of the Bosu ball. Perform a jumping squat (plyometrics, and then twist to one side with your hands reaching for that side's knee. Perform 20 repetitions, then do the same for the other side.

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.

Swiss Half Ball or Bosu Ball

Have you seen those "Swiss half balls" or Bosu balls? They are used for balance. Place your feet on the inflated side. They can be about four inches apart. Small muscle fibers in your core muscles of the abdomen and back will be triggered for balance. You can do arms exercises such as biceps curls while improving your balance and training your core muscles. If you do the same exercises with the flat part of the Bosu ball on top, it is even harder. The same holds true for push-ups. Little shoulder muscle fibers will be used that would not be used or used as much without the Bosu ball.

To use if further to improve balance, use either side for ballet moves such as raising one leg at a time to the front, side, diagonally or back.

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.

Abdominal Muscles: Wedge and Medicine Ball or Bar

You may have seen wedges at a gym. See my prior two posts. Lie down on a wedge with your head on the lower level of a "wedge". You may want to use a towel so you won't be on the floor. Use a medicine ball or bar at a weight that works you out, yet you are able to do. With your head, neck and back aligned in a straight fashion, holding the medicine ball or bar with arms straight over your head, come up for a sit up until your chest is about half a foot from your knees. Repeat for four sets of ten repetitions. If you are a beginner with this exercise, hold the medicine ball or bar with bent arms between your ribcage and your belly button.

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.

Body Plank - Abdominal Exercises

This is used in Pilates classes. Face down and support yourself on your forearms and knees. Keep your head, neck and back aligned. Now lift your knees off the floor and go onto the toes and balls of your feet. Keep your head, neck and back aligned.

1. Lift your right leg out, toes pointed, until it is 90 degrees with your left leg, which is at the starting position. Bring the right leg back with the foot flexed. This worked out your abdominal muscles mostly, and also back muscles, right leg muscles and right calf. Repeat with the left leg. Do four sets of ten repetitions of each leg.

2. Begin at the same starting position. Lift your right leg, with the knee bent at 90 degrees, so that the knee and hips are on the same level. Lift the right leg two inches (pulse)two times. Repeat with the left leg. Point your foot for the first pulse and flex your foot for the second pulse. This works out the same muscles, including your gluteus minmus and gluteus maximus. Repeat with the left leg. Do four sets of ten repetitions of 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.

Web site with Health Information and Supplements

I do not take supplements and believe that if one eats a well-balanced diet and exercises regularly, one does not need them. Exceptions can occur at different points in one's life, or if one is pregnant, sick or a senior.

I heard of a Website www.oxlabs.com with lots of health information, including blogs and discussion boards by experts on nutrition and exercise, and nutritional supplements. The creator Rick Mancini of Huntington, New York, says that, "Since 1994, the FDA regulates the manufacture, health claims and labeling of nutritional supplement products. The manufacturer that I work with is one of the most reputable in the country, and meets or exceeds all FDA regulations and guidelines. Along with the nationally recognized nutritionists that I work with, I research the clinical studies behind the nutritisuiticals in my formulas, and the institutions that did the studies. I also get a detailed Certificate of Analysis of everything that I have made. I have an engineering background and an extensive knowledge of manufacturing standards and research. I check these things out very thoroughly."

This sounds good. Check it out.

Disclaimer: I am not involved with this Web site, or read the information, and I do not take or endorse the supplements here. Always consult a physician before taking any nutritional supplements.

Some Self-Defense Moves

I attended a free self-defense class.

Here are some tips:

1. Always protect your head with your arms.
2. Stand with one leg in front of the other, knees slightly bent, for strength and balance.
3. Practice standing on one leg in this stance to prepare to kick.
4. Kick the side of the knees.
5. Kick the shins if you have steel-toe boots.
6. Step on the feet. This hurts and immobilizes the other person.
7. Your finders are delicate. That is why boxers wear boxing gloves.
8. A fist with the thumb on the side versus inside your fingers is safer.
9. If someone punches you in the stomach, tighten your abdominal muscles.
10.if someone grabs your wrist, move it, down and up again to vary its width. Use your body weight where the person's free arm is and put your body weight against the arm that is grabbing you. You can hit their unprotected side. Take them off balance by squatting.
11. If someone is coming from behind you and puts you in a headlock, lower your shoulder and knee on the side where they are and drop. They will go almost over you to the side. you can hit them on the floor or run.
12. You can poke eyes, pull ear, punch the nose above on, or below it, hit under the nose and above the mouth, or hit at the temples.
13. Punch the unprotected side, especially the right where the liver is or the lower back where the kidneys are.
14.Yelling can shock the opponent.
15. When you run from someone, do so from the direction from which their back is turned.

Disclaimer: I am not a professional fighter or self-defense instructor. Do your own research and practice. Take classes from professionals.

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 and Couch

If you have a strong couch, and are fit and confident, try this.

Secure the back of your ankles under the couch. Keep your head, neck and back straight. put your hands behind your head with elbows open. Lower your body one to two feet and return. Primary muscles used are your hamstrings. Stabilizer secondary muscles used are your abdominal muscles. Do this 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.

Is It You?

How do you want to look? Do you want to look like you did years ago? Do you want to look like a person in a magazine? Do you want to look like a bodybuilder?

I previous blog posts, I wrote about ogenetics is a determiner of how you will look, no matter how much you work out, and how to be happy with how you look through the process. It is important to envision how you want to look while liking where you are.

Have you ever gone into a department store and seen an outfit that is wonderful, creative, and sexy, but just not you? You are certain it would look great your friend, but you will pass. Another's look may not be right for you. As you see your body change, you will see what feels and looks good for you. Let it flow and intend together. It is a yin yang balance, as is everything.

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.

Variation on Abdominal Plank

See January 22 blog post for abdominal plank exercise.

Here are variations for your transverse oblique muscles:

From the plank position, bring your right leg at a 90-degree angle out parallel to your side and back to the plank position. Repeat for four sets of ten repetitions. Do the same for the left leg.

From the plank position, lift your right leg at a 90-degree angle up so your ankle goes over your right gluteus maximus muscle. Repeat for four sets of ten repetitions. Do the same for the left leg. This also works your glueteus maximus muscles.

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.

Sitting Gluteus Maximus Stretch

Sitting while folding your legs with the outside of your ankles "facing" the floor. Place one leg in front of the other.Keep your knees as close to the floor as you can. Breathe in, and then breathe out and bend forward from the waist until your chest touches your legs. Or get as close as you can. Hold for ten seconds. Do this five times. Work your way up to holding the pose 10 seconds each time. Now alter which leg is in front and repeat.

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.

Sitting Abdominal Dance Move

Here is a warm-up move from Martha Graham School of Contemporary Dance:

Sit with your legs parallel in front of you, your right leg over your left leg at the ankle.. Keep your back straight. Contract your abdominal muscles and slowly lie down. Release the contraction and straighten your back again. Your back will be a little rounded, and 45 degrees from the floor. Now slowly lift your right leg, toes pointed, 70 degrees from the floor. Slowly lower the leg. Go back to the first position, with your left leg in front of your right leg at the ankle. Repeat for the other leg. Do this ten times for each leg.

Now get a massage!

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.

Swiss Ball and Wedge: Abdominal Muscles and Gluteus Maximus

Take a small-sized Swiss ball and a workout wedge (search for blog posts on both). Lie dow with your hips on the short end of the wedge and place your shoes, knees bent 90 degrees, on the Swiss ball. It takes abdominal strength just to keep the Swiss ball steady. Lift your hips a foot or more off the ground, as much as you can in a slow steady motion. Do this for four sets of ten repetitions, until you can do five or more sets.

Then go to the sauna to get rid of the pain. ;)

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.

Lunge Squats

Do you want to kick your own butt? Do a lunge and squat all in one. Go to the squat rack. Use a weight that provides resistance and with which you can do four sets of ten repetitions - for each of the two leg position variation. That's eight sets! Get into lunge position. Do squats: Instead of lowering yourself as you for the standard squat, lower yourself into a lunge position.

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.

The Plank: Test Your Abdominal Muscles

Dr. Oz, who is frequently on Oprah's television show, and another doctor, talked about the Plank exercise this morning on Good Morning America. Assume a push up position, except rest on your forearms and elbows, not hands. Keep your body as straight as possible, about half a foot over the floor. Hold it there. If you hold it for 15-30 or so seconds, your abdominal muscles are in good shape. If you hold it for 45 or more seconds, they are in great shape.

I have been working out my abdominal muscles since I was 10 years old. If I lose more weight, I would show my six pack. I have some cuts now. I held it for 60 seconds and could have gone for more. If anything, my lower back, which I do not work out as much as my abdominal muscles, started to get weak first. Make bets with your friends on how long you can hold it and win some money. Write a comment and let us know how you are doing.

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.

Walk Sideways

Years ago I wrote a blog post about holding a bar over your quadriceps and doing squats. This builds up your adductor muscles. You can do the same thing with a rubber band with two handles for your feet on either side. I am not sure what the official name is, but many gyms may have this equipment. You do not need to use your hands. Squat down a few inches and take wide steps sideways. You will feel the burn in your leg muscles, especially your abductors.

Do 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.

Center

Recently in a Martha Graham modern dance class, I danced better than I ever have. Even when I could not do a movement that was new for me, I was strong and poised. I had not warmed up much. As the teachers they often say, this comes form the inside, from your core essence and will. At a reiki session months ago, the practitioner told me to not forget my core. With all of my energy, what is missing is sometimes not trusting myself - my choices, my preferences, and even my opinions, and trusting the Universe along with that. The strength and pride to choose and deal with whatever mistakes you may make through the learning process of dance or life, will have you "perform" better always.

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.

Subtle Abdominal Movements

As in Martha Graham dance classes, often subtle movements, from the head to the toes, have you gain strength, stamina and poise.

Here are some subtle abdominal movements:

Rectus Abdominus:

You can lie down, sit or stand. If you stand, stand with your legs shoulder-width apart. Inhale deeply. Exhale and contract your rectus abdominus.Isolate this muscle. Inhale and release. Repeat 40 times. this has you connect with your emotions. For instance, while contracting you may feel pain, and when exhaling you may feel a rebirth or resurrection.

Transverse Obliques: Stand with your legs shoulder-width apart. Do not bend your knees. Turn slightly to the right, about two "circular" inches. Do the same on the left. Repeat until you have four sets of ten repetitions on each side. You can hold free weights for more resistance.

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.

Russian Kettlebells

Today on the subway I moved to an outside seat to get ready to get off at 34th Street. A tall African-American man sat on the inside seat and read a health magazine. I was in the moment and talked to him. He is a personal trainer. I quickly shared about my book and gave him a business card. He gave me a Vitamin Shoppe magazine. I read an article on Russian kettlebells by Pavel Tsatsouline. I will share some of it here.

I wondered what the name of those medicine balls with a handle is, or what are different ways to use them. According to Pavel, there are three ways.

1. Swing: Grab the handle with one or two hands, squat, and drop it between your knees. Snap it forward with force for your legs and glutes to hip height.

2. Grind: Grab the handle with one or two hands and slowly lift it to chest height.

3. Snatches are done in one swift, fluid motion. You swing and snatch the kettlebell with both hands overhead with your arm extended. Do not lock your elbows.

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.

More Ballet Moves

Move your toes, and influence your gluteus maximus!

Stand and keep your arms to the side, your elbows slightly flexed.

Put your heels together and point your toes forward. Brush the ball of your pointed right foot up until your foot comes two inches off of the floor. Repeat for four sets of ten repetitions. Repeat with the left foot.

Put your heels together and point your toes outward. Brush the ball of your pointed right foot diagonally to the right and move your foot up about two inches from the floor. Repeat for four sets of ten repetitions. Repeat with the left foot.

Put your heels together and brush the ball of your foot diagonally back to the right. Repeat for four sets of ten repetitions. Repeat with the left foot.

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.

Kick and Step

Here is a 10-minute cardiovascular workout that works your heart and muscles.
Be a dancer! Kick your right leg inches over your hip, or as high as you can without losing balance or using momentum. Do this ten times. Repeat with your left leg

Put three "steps" under a step platform. Step up with your right foot ad pull your body up so that your left foot lands on the step. Do this ten times. Repeat starting with your left foot.

Kick your right leg to the right over your hip, or as high as you can without losing balance or using momentum. Do this ten times. Repeat with your left leg.

Repeat the step part.

Kick your right leg backwards over your hip, or as high as you can without losing balance or using momentum. Do this ten times. Repeat with your left leg.

Repeat the step part.

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.

Lower Back: Knee to Chest

Lie on your back on the floor. Keep your body relaxed, and your head and spinal chord aligned. Clasp your hands behind your right thigh and pull it towards your chest slowly. The motion should take about five seconds. Keep the opposite leg flat on the surface of the table. Maintain the position for 10 seconds. Switch legs and 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.

Lower Back: Roll Your Hips

Lie on your back on the floor using your lower abdominal muscles to keep your lower back on the floor. Bend your knees at 90 degrees and keep your feet flat on the table. Cross your arms over your chest. Turn your head and trunk to the right as you turn both knees to the left. Allow your knees to relax and go down without forcing them. Bring knees back up, and head to center. Reverse directions. Do five sets of ten repetitions for each side.

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.

Lower Back: Pelvic Lift

Lie on your back on the floor. Bend your knees 90 degrees, and place your feet flat on the floor. You can cross your arms over your chest or keep them relaxed, not working, on your sides on the floor. Tilt your pelvis and push your lower back to the floor. Then slowly lift your buttocks off the floor as far as possible without straining. Hold for five seconds. Lower your buttocks to the floor. Breathe regularly.

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.

Lower Back: Floor Contractions

Lie on your back on the floor with your abdominal muscles pressing down on your lower back. Place your feet flat on the surface with your legs extended and toes pointed. Maintain your pelvic tilt for the curl up exercises.

Exhale and contract from deep inside, using your emotions to guide you. Slowly reach your arms in front of you as much as possible, curling your trunk. Your head follows last. Keep your neck straight with your back. Go up for four seconds and lower to starting position for four seconds. Repeat for two sets of ten repetitions.

Confidence and core strength increases.

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.

Lower Back: Relax Your Back with Full Back Release

This exercise is even more relaxing than the previous one. Sit in a chair with your feet flat on the floor. Keep your head aligned with your back and hips. Relax your shoulders. Distributed your weight evenly between your buttocks and your feet.
Curl your neck, upper back and low back slowly forward, allowing your hands to reach the floor so your palms are touching the floor. Hold for five seconds. Straighten up slowly, one vertebrae at a time, until you bring your head up last. Return to the starting position, and repeat ten times. Each time you do this exercise, you can add a second and five 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.

Lower Back: Arm Lifts

This is a relaxing exercise that will have results for your whole back. Lie on your belly on a mat. Keep your nose to the floor, with your head aligned with your back and hips. Stretch your arms over head and slightly out to the side. Keep your thumb pointed upward. Bring this arm down and repeat the motion with the other arm. Raise and lower your arm slowly. Lift one arm, with your hand positioned so that the thumb points upward. Keep the rest of your body relaxed. Do 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.

Lower Back: Press Up

Lie on your belly on a mat. Bend your elbows and place your hands palms down under your shoulders. Straighten your arms, raising your upper trunk off the floor. Your pelvis is against the mat, allowing your lower back to arch. Hold for ten seconds. Return to starting position and 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.

Lower Back: Wag Your Tail

This is the beginning of a series of lower back exercises, a part of the body often neglected. It is especially important to make sure your lower back is strong when you work out your abdominal muscles, so that the front and back of your waist, and back are balanced.

Kneel on a mat and assume the "all-fours" , with knees at 90 degrees. Keep your head in a neutral position, aligned with your back and hips. Look down at the floor.
Keep your shoulders still, and move your right hip toward your right shoulder as far as you can. Slowly return to the starting position then move your left hip toward your left shoulder as far as you can go. Do five sets of ten repetitions on each side. Now, starting at the neutral position, move your hip up, curving your back in a convex way and then down, curving you back in a concave way. Do five sets of ten repetitions on each side.

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.

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.

Smith Single Leg Split Squat

Preparation

Place a bench or platform behind the smith bar. With the bar at upper chest height, position the bar on the back of the shoulders and grasp it on the sides. Extend one leg back and place top of foot on bench. The other front should be flat on the floor under your shoulder and hip. Do not place your knee in front of your toes. Disengage the bar and start squats with one leg in a normal position and one on the bench or platform.

Execution:

Lower the body by flexing the knee and hip of the front leg until the knee of the rear leg is almost in contact with floor, so that the front knee is at 90 degrees and the back knee is almost at 90 degrees. Return to the original standing position. Do four sets of ten repetitions, and repeat with the other leg in the front.

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.

Step Up

You will step up to a platform and step back down. Stand with legs shoulder width apart and dumbbells grasped to sides facing the side of a bench.

Execution

Place foot of first leg on bench. Stand on bench by extending the hip and knee of the first leg and place the foot of the second leg on the bench. Step down with second leg by flexing the hip and the knee of the first leg. Return to original standing position by placing foot of first leg to floor. Do four sets of ten repetitions for each leg stepping up first.

Stepping a distance from the platform emphasizes the gluteus maximus, and stepping close to the bench emphasizes the quadriceps.

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.

Rear Lunge

This is a great lunge variation and places emphasis on your gluteus muscles! Place one or two platforms, at least four inches above the ground. Stand with legs shoulder width apart.

Execution:

Extend one leg back on forefoot until both knees are bent at 90 degrees. Extend the hip and knee of the forward leg to return to the original standing position. Repeat by alternating the rear lunge with the opposite leg.

Do five sets of ten repetitions. Then you may need bed rest!

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.

Back Variation

Do five sets of ten repetitions of back deltoid press.

Do the back row with a twist for the obliques. At the end of each repetition, turn right, then turn left after the next repetition, and so forth. Do five sets of ten repetitions.

Do the latissimus dorsi machine. Do 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.

Arm Dancing

Chest Variation

Do the incline chest machine where the bars can squeeze together. Most gyms should have this modern equipment. Do five sets of ten repetitions.

Do the bench press machine with weights that give you a workout yet not too much pain. See the first bench press blog.

Throw around a medicine all with a friend. Again, the weight of the medicine ball should give you a workout but not hurt you. If you do not have anyone at the moment, push the medicine ball in and out from an inch in front of your chest until your arms are extended but elbows are not locked. Do this with arms at shoulder length.
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.

Arm Dancing

Stand with legs shoulder width apart, knees slightly bent. Here are some exercises that do not involve weights ad which will tone your arms in a fun way. Bring your arms to shoulder level. Extend them outward and forward. Do five sets of ten repetitions. Do the same out on each side. Do the same over your head. Never lock your elbows.

Now involve your oblique muscles. Twist your waist so that you do the same with your arms diagonally. Do five sets of ten repetitions for each arm being forward diagonally first. Now leap across the floor using opposite arms and legs. This all can be a warm up routine.

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.

Leaps Across the Floor

Here are some dance moves to do across the floor. These wıll test your balance and leg muscles.

1. Use alternate arms and legs. When your rıght leg ıs forward, your left arm ıs forward. When your left leg ıs forward, your rıght arm ıs forward. Stretch your rıght leg forward at a 90 degree angle. Your left arm ıs forward and straıght at shoulder level and your rıght arm ıs back and straıght as shoulder level. Now do the same wıth your left leg at a 90 degree angle and alternate arm adn go across the floor. Go across the floor the other way, startıng wıth your left leg and rıght arm. Do not lock your elbows and knees. Keep your head up and your back as straıght as possıble. Poınt the back leg.

2. Leap across the floor. Start wıth your rıght leg and left arm forward. Arms are ın teh same posıtıon as ın 1. Now go across the floor the other way startıng wıth your left leg. Go across the floor the other way, startıng wıth your left leg and rıght arm. Do not lock your elbows and knees. Keep your head up and your back as straıght as possıble. Toes are poınted.

3. Leap wıth your rıght leg, toes poınted and knee to top thıgh level. Poınt the lower straıght leg. The rıght arm ıs bent 90 degrees at shoulder level and the left arm ıs out to the sıde at shoudler level. Now reverse arms and legs. Go across the floor the other way startıng wıth yoru left leg bent. Do not lock your elbows and knees. Keep your head up and your back as straıght as possıble.

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.

Martha Graham Contraction

For two summers, I have taken the Martha Graham modern dance class intensive. I have enjoyed it greatly. An earmark move for her, used as a warm-up in all of her classes, is the contraction.

Sit down on the floor with the soles of your feet touching each other. Place the palms of your hands on your ankles. Start a contraction from deep inside your lower abdominal muscles. Let it travel up your midsection until your clavicle seems to bend in two, with an indentation in the middle. Keep your spinal cord as straight as possible and have your head be in a higher position than it was at the beginning of themove.

The release starts from your lower abdominal muscles and lower back. Let it move up your spinal column. Take it until your posiiton is the same as it was when you began, or go further until your face and heart chakra - chest point to the ceiling. Release
Doing all of this is difficult and takes years of practice. It has you connect with deep emotions and release them for new beginnings.

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.

Combination Moves: Balance and Legs

Stand with legs shoulder-width apart and knees slightly bent. Lift your right leg as high as possible. Your foot can be pointed or flexed. Bring it back to starting position. Now lift it to the right. Bring it back to starting position. Now lift it to the back. Do five sets of five repetitions. After a few weeks, do five sets of ten repetitions. Repeat for the left leg. This dance moves test and improve your balance, hip flexibility, and leg strength and tone.

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.

Combination Moves: Chest, Obliques and Lower Back

Take a free weight in each hand. Make sure it gives you a good workout and you can complete a full range of motion. Stand with legs shoulder-width apart and knees slightly bent. Hold your arms a shoulder level. Push your arms out without locking your elbows and bring the free weights back to one inch before your chest. Twist to the right and then to the left. Come back to center and bend down from the waist, keeping your back as straight as possible. Go back to the starting position. It is best to hold the free weights with palms facing toward you so as not to worry about varying the position. Do five sets of five repetitions. After a few weeks, do 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.

Three Types of Skeletal Muscle Contraction

Skeletal muscle contractions can be concentric or positive, eccentric or negative or isometric. Many skeletal muscle contraction involve muscle fibers shortening, as described in the previous card. Eccentric muscle contractions involve the lengthening of muscle fibers. Individual muscle fibers contract, but the resistance is greater than the force generated, and the muscle lengthens.

During isometric muscle contraction, individual fibers contract, but there is no muscle fiber length change. Usually the pressure exerted by the muscle is equal to the pressure exerted by an outside mass such as another person or a wall.
For the past several blog posts, I have not created exercise programs. Look to past posts or search by muscle group, and you will find them!

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.

Sliding Filament Theory of Muscle Contraction

Adenosince triphosphate is needed for energy near the actin and myosin muscle fiber filaments. When a nervous impulse comes from the brain or spinal chord, myosin projections called myosin heads attach to actin and form an actinomyosin cross bridge, pulling the attached actin filament. The actin slides to the center of the sarcomere. When the attached actin filament The sacromeres shorten together. The length of the muscle fiber decreases. The muscle fiber length decreases during contraction because the muscle fibers shorten in length.

For the past several blog posts, I have not created exercise programs. Look to past posts or search by muscle group, and you will find them!

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.

Three Types of Skeletal Muscle

Skeletal muscle can be slow twitch or type I or red, or fast twitch or type II white muscle fiber muscles.
Slow twitch muscles contract slower, contain more mitochondria, and use more oxygen than fast twitch muscles. The slow twitch muscle are fatigue resistant and their fibers are smaller in diameter compared to those of fast twitch muscles. Fast twitch muscle fibers are divided into IIA and IIb types. Type IIa fibers are called fast twitch oxidative because they have more mitochondria than Type IIb, or fast-twitch glycolytic muscles. Most bodybuilders have fast twitch white muscle fibers, while top marathoners have mostly slow twitch red muscle fibers. It is possible to change fast twitch type II to slow twitch type IIa muscle fiber.

For the past several blog posts, I have not created exercise programs. Look to past posts or search by muscle group, and you will find them!

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.

Types of Muscle

One way to classify muscles is to divide them into three groups: skeletal, smooth and cardiac. Each of these muscle types have different types of cells.

Skeletal muscle, also called voluntary muscle, is attached to bone by tendons and moves the b ones. Skeletal muscles usually move by conscious control.

Smooth muscles lines organs such as the stomach and the intestines. It is under involuntary control.

Cardiac muscle is found only in the heart. This type of muscle, and skeletal muscle are striated. They are made up of sarcomeres which are multi-protein complexes that are myofibril units, composed of three different filament systems.
In skeletal muscle, sarcomeres are arranged into regularly-arranged bundles. Smooth muscle is arranged in uneven irregular angles or intercalated discs. Compared to smooth muscle, skeletal muscle contracts in bursts. Smooth muscle contracts in longer, more steady contractions.

For the past several blog posts, I have not created exercise programs. Look to past posts or search by muscle group, and you will find them!

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.

Summary of How the Heart Works

The heart muscle is made up of cardiac fibers and is the pump that sends blood to the body cells. It is composed of two upper chambers, or atria, and two lower chambers, ventricles. Blood comes from the body to the atria and is pumped to the body by the ventricles. The atria are primer pumps, and the ventricles are power pumps. The right atrium receives blood from all parts of the body except the lungs. The left atrium receives blood from the lungs. The right ventricle pumps blood to the lungs and the left ventricle pumps blood to the rest of the body.

Oxygen-depleted blood comes back from the lungs through the vena cava to the right atrium. It then passes through the tricuspid or right atrioventricular (AV) valve into the right ventricle. When the right ventricle contracts, blood is forced from the heart into the pulmonary artery through the pulmonary semilunar valve back to the lungs. Oxygenated blood returns to the left atrium, goes through the mitral or left AV valve to the left ventricle where it is pumped through the largest body artery, the aorta, to all parts of the body besides the lungs. The left ventricle walls are thicker and more powerful than those of the other three heart chambers.

For the past several blog posts, I have not created exercise programs. Look to past posts or search by muscle group, and you will find them!

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.

Hip Rotators

The hip joint is a very complex and powerful one. Hip rotators are used every time you rotate you legs toward or away from the midline of your body. They lie under your gluteus muscles. You can exercise your hip rotators with a large "rubber band" exercise device.

Internal Hip Rotators: Rotate your right ankle to the left 45 degrees. Place the "rubber band" under your right foot and hold the other end with your hands. Keep your left leg straight, but do not lock your knees. Extend your right leg "inward" from your midline, over your left shin, for five sets of ten repetitions. Repeat with your left foot. This foot would be rotated 45 degrees to the left.

External Hip Rotators: Rotate your right ankle to the right about 45 degrees. Place the "rubber band" under your right foot and hold the other end with your hands. Keep your left leg straight, but do not lock your knees. Extend your right leg outward from your midline for five sets of ten repetitions. Repeat with your left foot. This foot would be rotated 45 degrees to the left.

For the past several blog posts, I have not created exercise programs. Look to past posts or search by muscle group, and you will find them!

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.

Sweat

Sweat is essential to losing weight, especially the first few months that you start on an exercise program. Sweat gets rid of excess water buildup, such as the kind that is there because of carbohydrates latching onto water particles, as well as many toxins such as ammonia and urea from protein breakdown, and excess glucose and salt. Chlorides and minerals are also present in sweat. It destresses the body. When you do a hard workout where you sweat a lot, drink water to replace the water you lose from sweat. You will still be getting rid of toxins.

When your temperature rises too high, your hypothalamus, an endocrine gland in your lower brain, releases a hormone top your pituitary gland which releases another hormone to sweat glands in your skin. The sweat helps your skin cool down. It leaves the body through skin pores. ùWhen it evaporates, you feel cool. It is the body air conditioning system in a sense.

Do not work out in excess heat. See the heat stroke Web log.

For the past several blog posts, I have not created exercise programs. Look to past posts or search by muscle group, and you will find them!

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.