Now we get to an important yet not so important topic: weight. Why is it not so important? It seems like society almost everywhere to be getting more and more obsessed with being thin. Thin does not mean healthy. Other factors play into healthy: spirituality, outlook, mentality, genetics, fitness level, strength, flexibility and more. Fat is needed, as shown in a previous blog. Having a "high" weight can mean that one has a lot of muscle, which weighs more than fat. Or it can mean that one is tall.
For some people, having low body fat may be all right, while for other people it is not healthy to have very low body fat and may not even look good.
Body mass ratio is one way to measure fitness. It is weight divided by height. A ratio of 20 to 25 is considered good. However, if one has a lot of muscle, the ratio may be higher and may not mean that he or she is overweight.
Regular checkups, balance in diet and endurance, strength and flexibility (which are different for each person) and, being connected with oneself are all key to fitness. A weight number may be important depending on the individual case, but cannot tell the full story of health, and may mean nothing.
This is a short and important blog.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Saturday, February 04, 2006
Dancing
Dancing is wonderful for spirit, mind, emotions and body. You express yourself, gain in confidence, and cardiovascular fitness and muscular strength. You connect with yourself and with other people if you choose. You connect with and show your full range of emotions that are part of being human, and that we often hide (sometimes thankfully) in everyday life. It is also a great flexibility exercise.
Your muscles have memory. A ballerina can do things that a football player will find hard to do and a football player will do things that a ballerina will find hard to do. Each time you use a muscle in a different way and angle, you hit different muscle fibers and that muscle will grow and be stronger. Dancing at different rhythms and tempos can be a great form of interval training. You can go slow and then quickly. You can move and stretch muscles, increasing the level of muscle flexibility and strength.
You can monitor your level of expertise in a dance. This will increase your connection to yourself spiritually, mentally, emotionally and physically. You will gain in knowing the distinctions of confidence, commitment, discipline, beauty, self-expression, creativity and more.
You can do all of this while you have fun, and even enjoy it with a partner or with a group of people! And of course you have the music to go along with it!
This is a short and important blog.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Your muscles have memory. A ballerina can do things that a football player will find hard to do and a football player will do things that a ballerina will find hard to do. Each time you use a muscle in a different way and angle, you hit different muscle fibers and that muscle will grow and be stronger. Dancing at different rhythms and tempos can be a great form of interval training. You can go slow and then quickly. You can move and stretch muscles, increasing the level of muscle flexibility and strength.
You can monitor your level of expertise in a dance. This will increase your connection to yourself spiritually, mentally, emotionally and physically. You will gain in knowing the distinctions of confidence, commitment, discipline, beauty, self-expression, creativity and more.
You can do all of this while you have fun, and even enjoy it with a partner or with a group of people! And of course you have the music to go along with it!
This is a short and important blog.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Boxing
Boxing is a great cardiovascular work out which also gives you good strength training for the arms and legs, and an incredible mental and spiritual work out. I have done one-on-one training. I cannot begin to imagine what boosts in confidence, security and discipline more training and ring fighting can give.
Boxing is also a great form of interval training. Instructors tell students to do activities such as push-ups, punch the heavy and speed bag, and climb stairs.
Here are some benefits of boxing from the web site of Steve Franklin http://www.boxingprogram.com/overview.htm.
Benefits from Boxing:
1) The ability to relax, to keep calm and poised under pressure.
2) A boost in your self-confidence...knowing you can take care of yourself if necessary in a street fight. Boxing is a martial art by the way.
3) Faster reflexes
4) Stronger
5) Better endurance
6) Quicker movements
7) Improved flexibility
8) Better balance
9) More coordinated
This is a short and important blog.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Boxing is also a great form of interval training. Instructors tell students to do activities such as push-ups, punch the heavy and speed bag, and climb stairs.
Here are some benefits of boxing from the web site of Steve Franklin http://www.boxingprogram.com/overview.htm.
Benefits from Boxing:
1) The ability to relax, to keep calm and poised under pressure.
2) A boost in your self-confidence...knowing you can take care of yourself if necessary in a street fight. Boxing is a martial art by the way.
3) Faster reflexes
4) Stronger
5) Better endurance
6) Quicker movements
7) Improved flexibility
8) Better balance
9) More coordinated
This is a short and important blog.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Friday, February 03, 2006
Possible Three-Month Abdominal Exercise Program V
Here is another abdominal exercise program. Rest the muscle in between days that you work it out as a primary mover. The first day is like the Three-Month Abdominal Exercise Program I first day exercise. You can vary it, perhaps causing different muscle fibers to be used, by holding your legs crossed straight up in they air or against a wall.
Day One:
Do the abdominal exercise from the first abdomen blog. Rest two days.
Day Two:
Do five sets of ten repetitions of abdominal crunches. Put a ten-pound weight on your belly. You should be able to do this at this time, after at least six months of abdominal training. If you feel extreme pain, stop. Remove the weight and continue. Go to a physician if pain is severe. See the first abdominal exercise program blog. Do four sets of ten repetitions.
Day Three:
Use the arm rest extension on a high bar. Ask a personal trainer to locate it. Put your arms in the arm rests, with your elbows on the edge of the arm rest. Hold on to the arm rest hooks with your hands. Bring your legs up, straight or bent. Keep your body steady. Concentrate on using your abdominal muscles. Do four sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Day One:
Do the abdominal exercise from the first abdomen blog. Rest two days.
Day Two:
Do five sets of ten repetitions of abdominal crunches. Put a ten-pound weight on your belly. You should be able to do this at this time, after at least six months of abdominal training. If you feel extreme pain, stop. Remove the weight and continue. Go to a physician if pain is severe. See the first abdominal exercise program blog. Do four sets of ten repetitions.
Day Three:
Use the arm rest extension on a high bar. Ask a personal trainer to locate it. Put your arms in the arm rests, with your elbows on the edge of the arm rest. Hold on to the arm rest hooks with your hands. Bring your legs up, straight or bent. Keep your body steady. Concentrate on using your abdominal muscles. Do four sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Possible Three-Month Chest Exercise Program III
Here is a possible three-month program for your chest. Ladies, do not worry, you will not lose your breasts and look like a man, although you could if you want. Your chest muscles will tighten up. This will make you be strong and feel great. And you will look great, too. Your breasts will lift, although if you have sagging or huge breasts, they will not look very different. The breasts are made up of adipose (fat) tissue. The pectoralis muscles and intercostal (between the ribs) muscles will be work out; your breasts will mainly stay the same. To reduce breast size, you do cardiovascular exercises, as well as overall weight training, to burn calories and lose weight. To not lose breast adipose tissue, which concerns mostly women when they work out, is more difficult. You cannot tell your body what to do. Genetics partly or mostly determines what you lose from where first. You may be working out your legs mostly, but in a period of time lose mostly breast adipose tissue.You can feel your body, and use your spirituality add mentality to affect results. This is something you learn on your own.Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Day One:
Push Ups:
Put your palms on the floor, shoulder width apart, fingers facing forward. Keep your toes on the floor. Keep your back straight. Extend and bend your elbows in slow, smooth motions. Never fully extend your elbows. Exhale when you move up and inhale when you move down. Do five sets of ten repetitions.
Day Two:
Bench Press:
See prior blog. Do five sets of ten repetitions. Rest two days after this exercise.
Day Three:
Cable Rack:
You use one arm at a time. If you stand to the left of the cable rack, you use your right arm. Adjust the weight to one that gives you a work out but not the "wrong kind" of pain. (See the Pain blog.) Put a "handle extension" on the hook. Ask a personal trainer. Put the extension as high as the adjustable cable rack part can go.
Stand with feet shoulder width apart. Keep your back and shoulders straight. Pull the cable across, from your right shoulder to your navel. Exhale when you pull and inhale when you release back to starting position slowly. Do not fully extend your elbow. Do five sets of ten repetitions.
Repeat the movement. Either turn around. To face the same way, put the "handle extension" on the other side of the rack. Keep the same stanse and movement. Use your left arm. Do five sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Day One:
Push Ups:
Put your palms on the floor, shoulder width apart, fingers facing forward. Keep your toes on the floor. Keep your back straight. Extend and bend your elbows in slow, smooth motions. Never fully extend your elbows. Exhale when you move up and inhale when you move down. Do five sets of ten repetitions.
Day Two:
Bench Press:
See prior blog. Do five sets of ten repetitions. Rest two days after this exercise.
Day Three:
Cable Rack:
You use one arm at a time. If you stand to the left of the cable rack, you use your right arm. Adjust the weight to one that gives you a work out but not the "wrong kind" of pain. (See the Pain blog.) Put a "handle extension" on the hook. Ask a personal trainer. Put the extension as high as the adjustable cable rack part can go.
Stand with feet shoulder width apart. Keep your back and shoulders straight. Pull the cable across, from your right shoulder to your navel. Exhale when you pull and inhale when you release back to starting position slowly. Do not fully extend your elbow. Do five sets of ten repetitions.
Repeat the movement. Either turn around. To face the same way, put the "handle extension" on the other side of the rack. Keep the same stanse and movement. Use your left arm. Do five sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Wednesday, February 01, 2006
Possible Three-Month Chest Exercise Program II
Here is a possible three-month program for your chest. Ladies, do not worry, you will not lose your breasts and look like a man, although you could if you want. Your chest muscles will tighten up. This will make you be strong and feel great. And you will look great, too. Your breasts will lift, although if you have sagging or huge breasts, they will not look very different. The breasts are made up of adipose (fat) tissue. The pectoralis muscles and intercostal (between the ribs) muscles will be work out; your breasts will mainly stay the same. To reduce breast size, you do cardiovascular exercises, as well as overall weight training, to burn calories and lose weight. To not lose breast adipose tissue, which concerns mostly women when they work out, is more difficult. You cannot tell your body what to do. Genetics partly or mostly determines what you lose from where first. You may be working out your legs mostly, but in a period of time lose mostly breast adipose tissue.
You can feel your body, and use your spirituality add mentality to affect results. This is something you learn on your own.Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Day One:
Incline Chest Press:
Follow the instructions for the flat chest press on the blog of December 16, 2005. Have your writs face each other as you hold the free weights. Do four sets of ten repetitions. Now repeat while having your wrist facing forward. Do four sets of ten repetitions. Rest two days after Day One.
Day Two:
Cable Machine:
Stand with legs shoulder width apart. You may find it easier to balance by putting one leg about a foot in front of the other. Bring the cables closer together, and then release them slowly. Inhale when you bring the cables closer, and exhale when you bring the cables further apart. Do not let the weights rest until the end of each set. Perform the exercise slowly. You may want to ask a personal trainer to demonstrate. Do four sets of ten repetitions.
Day Three:
You will need a partner! This can be fun! Throw the medicine ball in rhythmic slow and powerful motions between yourselves at upper rib level. Do four sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
You can feel your body, and use your spirituality add mentality to affect results. This is something you learn on your own.Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Day One:
Incline Chest Press:
Follow the instructions for the flat chest press on the blog of December 16, 2005. Have your writs face each other as you hold the free weights. Do four sets of ten repetitions. Now repeat while having your wrist facing forward. Do four sets of ten repetitions. Rest two days after Day One.
Day Two:
Cable Machine:
Stand with legs shoulder width apart. You may find it easier to balance by putting one leg about a foot in front of the other. Bring the cables closer together, and then release them slowly. Inhale when you bring the cables closer, and exhale when you bring the cables further apart. Do not let the weights rest until the end of each set. Perform the exercise slowly. You may want to ask a personal trainer to demonstrate. Do four sets of ten repetitions.
Day Three:
You will need a partner! This can be fun! Throw the medicine ball in rhythmic slow and powerful motions between yourselves at upper rib level. Do four sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Possible Three-Month Upper Arm Exercise Program III
Here is a possible three-month program to sculpt your upper arms. Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Day One:
Biceps:
Use a barbell. Do five sets of ten repetitions.
Day Two:
Triceps:
Use the cable rack. Use the rope attachment. Ask a personal trainer if you do not know which attachment that is. Find the right weight according to the first paragraph's instructions. Do this exercise as you would with a bar, but as you extend your forearms past your elbows, start to slowly separate the two ends of the rope until you do so as much as you can (while not extending your elbows totally). Ask a personal trainer if you cannot figure this out by these instructions.
Day Three:
Shoulders:
Use the overhead press machine. Do five sets of ten repetitions.
Day Four:
Shoulders:
Front deltoids:
Pick free weights that will give you a good work out, but not pain. Stand with your legs shoulder-width apart and knees slightly bent. Bring one arm extended (with elbow almost fully extended) in front of you one at a time until your arm is shoulder level. Do four sets of ten repetitions. One repetition will be each arm coming up to shoulder length.
Rear deltoids:
Do one of the exercises on the January 4, 2006 blog or use the rear deltoid machine. Ask a personal trainer. Use an amount of weight that will give you a good work out, but not pain. One motion is pulling the weights toward you and one is releasing them away from you. Do both movements slowly. Ask a personal trainer or use the instructions on machine. Do four sets of ten repetitions.
Don’t forget to check out www.louizapatsis.com!
Disclaimer: information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Day One:
Biceps:
Use a barbell. Do five sets of ten repetitions.
Day Two:
Triceps:
Use the cable rack. Use the rope attachment. Ask a personal trainer if you do not know which attachment that is. Find the right weight according to the first paragraph's instructions. Do this exercise as you would with a bar, but as you extend your forearms past your elbows, start to slowly separate the two ends of the rope until you do so as much as you can (while not extending your elbows totally). Ask a personal trainer if you cannot figure this out by these instructions.
Day Three:
Shoulders:
Use the overhead press machine. Do five sets of ten repetitions.
Day Four:
Shoulders:
Front deltoids:
Pick free weights that will give you a good work out, but not pain. Stand with your legs shoulder-width apart and knees slightly bent. Bring one arm extended (with elbow almost fully extended) in front of you one at a time until your arm is shoulder level. Do four sets of ten repetitions. One repetition will be each arm coming up to shoulder length.
Rear deltoids:
Do one of the exercises on the January 4, 2006 blog or use the rear deltoid machine. Ask a personal trainer. Use an amount of weight that will give you a good work out, but not pain. One motion is pulling the weights toward you and one is releasing them away from you. Do both movements slowly. Ask a personal trainer or use the instructions on machine. Do four sets of ten repetitions.
Don’t forget to check out www.louizapatsis.com!
Disclaimer: information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Possible Three-Month Leg Exercise Program III
There are almost countless exercises that you can do for legs. Some of these exercises have not been described in blogs so far. Here is a possible three-month program to sculpt your legs. Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.Lunges twice a week:
See the lunges blog from January 9, 2006 for instructions. Overall legs twice a week:Use the leg press machine. Use the leg press machine where you have your legs above you once a week. Use the leg press machine where you are horizontal once a week. Do four sets of ten repetitions. For two sets of repetitions, have your legs close together. For two sets of repetitions, have your legs apart, putting your heels on the corner of the leg press machine.
Do four sets of ten repetitions for calves. Put the ball of your feet on the edge of the leg press machine. Move your feet to move the weights up and down.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
See the lunges blog from January 9, 2006 for instructions. Overall legs twice a week:Use the leg press machine. Use the leg press machine where you have your legs above you once a week. Use the leg press machine where you are horizontal once a week. Do four sets of ten repetitions. For two sets of repetitions, have your legs close together. For two sets of repetitions, have your legs apart, putting your heels on the corner of the leg press machine.
Do four sets of ten repetitions for calves. Put the ball of your feet on the edge of the leg press machine. Move your feet to move the weights up and down.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Thursday, January 26, 2006
Learn to Listen to Your Body!
The blog of November 4, 2005 reviewed the importance of getting to know your body through working out to know if pain you may feel is real pain or just an excuse. If it is real pain, you should stop working out or rest. See a physician or physical therapist if the pain is excruciating or preventing you from doing what you want to do. Spirituality, meditating, martial arts and more can have you learning to know yourself more. Working out is key. Just as we often do not listen to ourselves or to other people “cleanly”, we do the same with our bodies. For instance, if your mother tells you to wear a coat, you may think she is being a nagging old woman. She barely has a chance to tell you that she heard something informative on the weather channel.
People may listen to their bodies like their bodies do not know what they are telling them or they may ignore their bodies. Through working out, you will learn to listen to when you are really hungry, you need to eat what, when you are really in pain and when you need to work out what.
For instance, a person who has muscle and is not sleeping much, is undergoing stress, or is using lots of glucose for their brain may be able or even need to eat something sugary while studying at night. This energy may be burned. I have skipped a meal or two while studying for my PhD courses. I end up regretting it. At least twice I was nauseous because acid in my stomach wanted something to digest. At other times I became drowsy while driving home. Many times while studying and staying up late while maintaining my workout schedule of about every other day, at least 65 minutes working out at the gym, I can eat late at night, including sugary foods, and I end up losing weight!
Learn to listen to yourself. Months ago I saw that I was dreading doing squats, which I usually did on Mondays. I know that I will make sure I work out through most pain and will not let myself get lazy. But this was a real dread that my physical intuition was telling me. I found from a physical therapist and a Rolfing person that I have slight arthritis in my knees, especially right one which I suspected for years I am not doing squats for some months now. If I see that my legs are losing muscle or strength, I will make sure that I up my leg exercises or reinstate squats with less weight and more repetitions, perhaps.
You will understand this blog fully by experience. Learn to listen to your body.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
People may listen to their bodies like their bodies do not know what they are telling them or they may ignore their bodies. Through working out, you will learn to listen to when you are really hungry, you need to eat what, when you are really in pain and when you need to work out what.
For instance, a person who has muscle and is not sleeping much, is undergoing stress, or is using lots of glucose for their brain may be able or even need to eat something sugary while studying at night. This energy may be burned. I have skipped a meal or two while studying for my PhD courses. I end up regretting it. At least twice I was nauseous because acid in my stomach wanted something to digest. At other times I became drowsy while driving home. Many times while studying and staying up late while maintaining my workout schedule of about every other day, at least 65 minutes working out at the gym, I can eat late at night, including sugary foods, and I end up losing weight!
Learn to listen to yourself. Months ago I saw that I was dreading doing squats, which I usually did on Mondays. I know that I will make sure I work out through most pain and will not let myself get lazy. But this was a real dread that my physical intuition was telling me. I found from a physical therapist and a Rolfing person that I have slight arthritis in my knees, especially right one which I suspected for years I am not doing squats for some months now. If I see that my legs are losing muscle or strength, I will make sure that I up my leg exercises or reinstate squats with less weight and more repetitions, perhaps.
You will understand this blog fully by experience. Learn to listen to your body.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Wednesday, January 25, 2006
Climb the Stairs!
The blog of December 6, 2005 reviewed the importance of interval training in cardiovascular and muscle fitness and in getting off workout plateaus. Even if you are a beginner, it is easy to incorporate interval training into your exercise routine. Incorporating it is easy, of course, but actually doing it may be tough. Start off slowly. Ask a physician’s permission first, as when you go for your annual physical check-up. Here are some ways to incorporate interval training in your exercise routines:
For cardiovascular training:
You can alter the speed and – or incline on a treadmill for a minute or for two minutes. You can alter the speed and resistance on a stationary bicycle for a minute or for two minutes. You can alter the resistance on a stairmaster for a minute or for two minutes.
For weight training:
In between sets, you can do one of the following activities. Choose one per day or week.
Activity One:
Jog in place. Do this for a minute or two minutes between sets.
Activity Two:
Run up and down the stairs. Do this for a minute or two minutes between sets.
Activity Three:
Jump rope. Do this for a minute or two minutes between sets.
Activity Four:
Put on boxing gloves. Hit a punching bag. Do this for a minute or two minutes between sets.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
For cardiovascular training:
You can alter the speed and – or incline on a treadmill for a minute or for two minutes. You can alter the speed and resistance on a stationary bicycle for a minute or for two minutes. You can alter the resistance on a stairmaster for a minute or for two minutes.
For weight training:
In between sets, you can do one of the following activities. Choose one per day or week.
Activity One:
Jog in place. Do this for a minute or two minutes between sets.
Activity Two:
Run up and down the stairs. Do this for a minute or two minutes between sets.
Activity Three:
Jump rope. Do this for a minute or two minutes between sets.
Activity Four:
Put on boxing gloves. Hit a punching bag. Do this for a minute or two minutes between sets.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Friday, January 20, 2006
Chest Exercise Program I
Here is a possible three-month program for your chest. Ladies, do not worry, you will not lose your breasts and look like a man, although you could if you want. Your chest muscles will tighten up. This will make you be strong and feel great. And you will look great, too. Your breasts will lift, although if you have sagging or huge breasts, they will not look very different. The breasts are made up of adipose (fat) tissue. The pectoralis muscles and intercostal (between the ribs) muscles will be work out; your breasts will mainly stay the same. To reduce breast size, you do cardiovascular exercises, as well as overall weight training, to burn calories and lose weight. To not lose breast adipose tissue, which concerns mostly women when they work out, is more difficult. You cannot tell your body what to do. Genetics partly or mostly determines what you lose from where first. You may be working out your legs mostly, but in a period of time lose mostly breast adipose tissue. You can feel your body, and use your spirituality add mentality to affect results. This is something you learn on your own.
Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Day I: Supine Chest Press
Lie down on a straight bench with your dumbbells, one in each hand. With your feet flat on the end of the bench or on the floor, make sure there is only a small natural space between the small of your back and the bench. With your wrists facing each other, right and left, start by extending your arms to your sides (right arm to right side and left arm to left side). Then bring your wrists together without having the weights touch. Do four sets of ten repetitions. You can repeat another four sets of ten repetitions with your wrists facing forward.
Day II: Chest Fly Machine
Use a fly machine. Adjust the arms of the machine to go as far backward as possible. Make sure that the seat position is comfortable. Bring your arms together. Do four sets of ten repetitions.
Day III: Bench Press
Use the bench press. Find the weight that is right for you and balance it on each side. Lie down with your back relaxed, only an inch or two separating your lower back from the bench. Do four sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Day I: Supine Chest Press
Lie down on a straight bench with your dumbbells, one in each hand. With your feet flat on the end of the bench or on the floor, make sure there is only a small natural space between the small of your back and the bench. With your wrists facing each other, right and left, start by extending your arms to your sides (right arm to right side and left arm to left side). Then bring your wrists together without having the weights touch. Do four sets of ten repetitions. You can repeat another four sets of ten repetitions with your wrists facing forward.
Day II: Chest Fly Machine
Use a fly machine. Adjust the arms of the machine to go as far backward as possible. Make sure that the seat position is comfortable. Bring your arms together. Do four sets of ten repetitions.
Day III: Bench Press
Use the bench press. Find the weight that is right for you and balance it on each side. Lie down with your back relaxed, only an inch or two separating your lower back from the bench. Do four sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Thursday, January 19, 2006
Possible Three-Month Leg Exercise Program II
There are almost countless exercises that you can do for legs. Some of these exercises have not been described in blogs so far. Here is a possible three-month program to sculpt your legs. Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Quadriceps twice a week:
Use the leg extension machine. The exercise is described in the quadriceps blog. Do four sets of ten repetitions.
Hamstrings twice a week:
Use the leg curl machine where you lift one leg at a time. You may find that this is harder than using the leg curl machine where you bend both legs at once. (You can also do one leg at a time on this machine.) Adjust the machine so that you use the leg that you want to use and rest the leg that you are not using. You may have to ask a personal trainer to help you the first time. During the workout, only use the leg that you are exercising. Relax the rest of your body. Use slow motion to lift the leg and to lower the leg. This exercise was described in the hamstrings blog. Do four sets of ten repetitions.
Adductor and Abductor Exercises:
Alternate weekly between using the adductor and abductor machines and the cable exercise describe on the December 20th blog. For the adductor and abductor machines: These machines have two pads each. Ask a personal trainer if you cannot find them. For the adductor machine, sit with your legs outside the pads. Unhook the pads so that they can move. There is a handle for this. The motion is to move your legs closer together and then farther apart. Choose a weight that will give you a good workout and that will not hurt you. Breathe in when you move your legs inward and breathe out when you move your legs outward. Be sure not to have the weights touch when you move the legs outward. Do four sets of ten repetitions.
For the abductor machine, sit with your legs “inside” the pads. Again, choose a weight that will give you a good workout and that will not hurt you. Move your legs inward and outward. Again, be sure not to have the weights touch when you move the legs outward. Do four sets of ten repetitions.
Overall Legs twice a week:
Do lunges. See the "Lunges" blog from January 9, 2006. Do five sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Quadriceps twice a week:
Use the leg extension machine. The exercise is described in the quadriceps blog. Do four sets of ten repetitions.
Hamstrings twice a week:
Use the leg curl machine where you lift one leg at a time. You may find that this is harder than using the leg curl machine where you bend both legs at once. (You can also do one leg at a time on this machine.) Adjust the machine so that you use the leg that you want to use and rest the leg that you are not using. You may have to ask a personal trainer to help you the first time. During the workout, only use the leg that you are exercising. Relax the rest of your body. Use slow motion to lift the leg and to lower the leg. This exercise was described in the hamstrings blog. Do four sets of ten repetitions.
Adductor and Abductor Exercises:
Alternate weekly between using the adductor and abductor machines and the cable exercise describe on the December 20th blog. For the adductor and abductor machines: These machines have two pads each. Ask a personal trainer if you cannot find them. For the adductor machine, sit with your legs outside the pads. Unhook the pads so that they can move. There is a handle for this. The motion is to move your legs closer together and then farther apart. Choose a weight that will give you a good workout and that will not hurt you. Breathe in when you move your legs inward and breathe out when you move your legs outward. Be sure not to have the weights touch when you move the legs outward. Do four sets of ten repetitions.
For the abductor machine, sit with your legs “inside” the pads. Again, choose a weight that will give you a good workout and that will not hurt you. Move your legs inward and outward. Again, be sure not to have the weights touch when you move the legs outward. Do four sets of ten repetitions.
Overall Legs twice a week:
Do lunges. See the "Lunges" blog from January 9, 2006. Do five sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Wednesday, January 18, 2006
Possible Upper Arm Three-Month Exercise Routine II
Here is a possible three-month program to sculpt your upper arms. Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Day One:
Use the Gravitron machine. Ask a personal trainer if you do not know which machine it is. Put the pin at the amount of weight you want the machine to lift. If you subtract this from your body weight, that is the amount of weihgt that your body is lifting. The machine will have an illustration of the tywo basic movements – pull ups, that work the biceps and upper back (secondary) muscles, and pull downs, tha twork the tricpes and chest (secondary) muscles.
Do five sets of ten repetitions of pull ups.
Do five sets of ten repetitions of pull downs.
Day Two:
Use a biceps (arm curl) machine. Do five sets of ten repetitions of biceps curls.
Since you are doing biceps once a week, use a weight that challenges you and does not give you pain.
Day Three:
Use a triceps (arm extension) machine. Do five sets of ten repetitions of biceps curls. Since you are doing triceps once a week, use a weight that challenges you and does not give you pain.
Day Four:
Use dumbbells to work out your shoulders. Pick a weight that you are comfortable with and that will give you a good workout. Stand with legs shoulder-width apart and knees bent. Keep your back straight. Grasp the dumbbells with your palms facing toward you. Lift the weights with each arm to your side. Lift the weights slowly and then lower the weights slowly. Repeat without locking your elbows. Do five sets of ten repetitions.Look at the rotator cuff blog for rotator cuff exercises. Do one a week, alternating between the “circles” exercise and the rotator cuff machine exercise.Look at other blogs to find anterior and posterior deltoid exercises.An upcoming blog will describe wrist and forearm exercises.
Don’t forget to check out www.louizapatsis.com!
Disclaimer: information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Tuesday, January 17, 2006
Three-Month Abdominal Program IV
Here is another abdominal exercise program. This is an advanced program. Do this after at least six months of doing the first three-month abdominal exercise program, and then the second or third abdominal exercise program. Rest the muscle in between days that you work it out as a primary mover. The first day is like the Three-Month Abdominal Exercise Program I first day exercise. You can vary it, perhaps causing different muscle fibers to be used, by holding your legs crossed straight up in they air or against a wall.
Day One:
Do five sets of ten repetitions of abdominal crunches. This is the correct way to do them: Lie on the floor with about an inch or two inches of natural space between the small of your back and the floor. Put your hands behind your head. Relax your arms and shoulders. Keep your back straight. Do not curve your neck. Do not use your arms to come up. You only need to lift your upper body about 45 degrees from the floor. You will feel when you have reached your limits. Keep your elbows straight out and perpendicular to the floor. Concentrate on using your abdominal muscles. Exhale when you move up and inhale when you move down. Pretend that there is an imaginary rope from your septum (chest bone) to the ceiling pulling you up in a straight fashion.
Day Two:
Get arm rests (ask a personal trainer) that you can hook onto the top bar of a cable rack, squat rack or other machine. Get a step or two (ask a personal trainer) to get your arms onto the rests. Your elbows should stick out of the arm rests and your hands should clasp the top part of the arm rests. Your forearms should be ninety degrees with the floor. Step off the step(s) and relax your body. Keep your upper body relaxed and straight. Lift your legs upward and then downward. Alternatively, you can bend your knees and bring your upper legs up to your hips. Then in a small motion, bring your legs up one to two inches from your hips. This works your lower abdominal muscles at about the same intensity as the prior motion. See what feels best for you and brings the best results. Exhale when you move up and inhale when you move down for either way of doing the exercise. Do ten sets of ten repetitions.
Day Three:
Do the advanced abdominal exercise from the “Perhaps the Best Abdominal Exercise” blog of October 27, 2005.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Day One:
Do five sets of ten repetitions of abdominal crunches. This is the correct way to do them: Lie on the floor with about an inch or two inches of natural space between the small of your back and the floor. Put your hands behind your head. Relax your arms and shoulders. Keep your back straight. Do not curve your neck. Do not use your arms to come up. You only need to lift your upper body about 45 degrees from the floor. You will feel when you have reached your limits. Keep your elbows straight out and perpendicular to the floor. Concentrate on using your abdominal muscles. Exhale when you move up and inhale when you move down. Pretend that there is an imaginary rope from your septum (chest bone) to the ceiling pulling you up in a straight fashion.
Day Two:
Get arm rests (ask a personal trainer) that you can hook onto the top bar of a cable rack, squat rack or other machine. Get a step or two (ask a personal trainer) to get your arms onto the rests. Your elbows should stick out of the arm rests and your hands should clasp the top part of the arm rests. Your forearms should be ninety degrees with the floor. Step off the step(s) and relax your body. Keep your upper body relaxed and straight. Lift your legs upward and then downward. Alternatively, you can bend your knees and bring your upper legs up to your hips. Then in a small motion, bring your legs up one to two inches from your hips. This works your lower abdominal muscles at about the same intensity as the prior motion. See what feels best for you and brings the best results. Exhale when you move up and inhale when you move down for either way of doing the exercise. Do ten sets of ten repetitions.
Day Three:
Do the advanced abdominal exercise from the “Perhaps the Best Abdominal Exercise” blog of October 27, 2005.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Three-Month Abdominal Exercise Program III
Here is another abdominal exercise program. Rest the muscle in between days that you work it out as a primary mover. The first day is like the Three-Month Abdominal Exercise Program I first day exercise. You can vary it, perhaps causing different muscle fibers to be used, by holding your legs crossed straight up in they air or against a wall.
Day One:
Do five sets of ten repetitions of abdominal crunches. This is the correct way to do them: Lie on the floor with about an inch or two inches of natural space between the small of your back and the floor. Put your hands behind your head. Relax your arms and shoulders. Keep your back straight. Do not curve your neck. Do not use your arms to come up. You only need to lift your upper body about 45 degrees from the floor. You will feel when you have reached your limits. Keep your elbows straight out and perpendicular to the floor. Concentrate on using your abdominal muscles. Exhale when you move up and inhale when you move down. Pretend that there is an imaginary rope from your septum (chest bone) to the ceiling pulling you up in a straight fashion.
Day Two:
Lie on the floor, allowing the slope of your back to have a natural curve. There will be a space of about an inch an a half between the small of your back and the floor. Place your arms straight along your sides, with the palms facing downward for leverage. Or you can hold onto to something like the leg of a bed with one or both arms. Lift your legs straight and close together in front of you slowly up and down. Inhale as you bring your legs up, and exhale as you bring your legs down. Do not fully relax your legs. In other words, do not release the movement until the set is done. Do five sets of ten repetitions.This exercise works your lower abdominal muscles as stabilizers. The heavier, in muscle or fat, that your legs are, the more of a workout your lower abdominal muscles will get. If you would like to make this exercise tougher, hold your legs in an isometric movement for three to ten seconds, whatever you can do, about two inches above the ground at the end of this movement. Do this only if you are an intermediate exerciser or have done this exercise for about a month.
Day Three:
Use the abdominal machine where you support yourself on your arms by holding onto handles and placing your forearms on pads. Ask a personal trainer if you cannot find this machine. This exercise works your lower abdominal muscles as stabilizers. Stabilize your upper body. Bring your legs straight up in front of you up to your waist and then bring them slowly back down without fully relaxing your legs. In other words, do not release the movement until the set is done. Inhale as you bring your legs up, and exhale as you bring your legs down. Do five sets of ten repetitions.Now do the same thing, just lift your legs on the right side for five sets of ten repetitions. This works your right oblique muscles. Then lift your legs on the left side for five sets of ten repetitions. This works your left oblique muscles. The breathing is the same: inhale when you bring your legs up and exhale when you bring your legs down.These above exercises can be done with bent knee. Do what you think brings you the best results. It tends to be tougher with straight leg. If you are a beginner, you may want to start with a bent knee.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Day One:
Do five sets of ten repetitions of abdominal crunches. This is the correct way to do them: Lie on the floor with about an inch or two inches of natural space between the small of your back and the floor. Put your hands behind your head. Relax your arms and shoulders. Keep your back straight. Do not curve your neck. Do not use your arms to come up. You only need to lift your upper body about 45 degrees from the floor. You will feel when you have reached your limits. Keep your elbows straight out and perpendicular to the floor. Concentrate on using your abdominal muscles. Exhale when you move up and inhale when you move down. Pretend that there is an imaginary rope from your septum (chest bone) to the ceiling pulling you up in a straight fashion.
Day Two:
Lie on the floor, allowing the slope of your back to have a natural curve. There will be a space of about an inch an a half between the small of your back and the floor. Place your arms straight along your sides, with the palms facing downward for leverage. Or you can hold onto to something like the leg of a bed with one or both arms. Lift your legs straight and close together in front of you slowly up and down. Inhale as you bring your legs up, and exhale as you bring your legs down. Do not fully relax your legs. In other words, do not release the movement until the set is done. Do five sets of ten repetitions.This exercise works your lower abdominal muscles as stabilizers. The heavier, in muscle or fat, that your legs are, the more of a workout your lower abdominal muscles will get. If you would like to make this exercise tougher, hold your legs in an isometric movement for three to ten seconds, whatever you can do, about two inches above the ground at the end of this movement. Do this only if you are an intermediate exerciser or have done this exercise for about a month.
Day Three:
Use the abdominal machine where you support yourself on your arms by holding onto handles and placing your forearms on pads. Ask a personal trainer if you cannot find this machine. This exercise works your lower abdominal muscles as stabilizers. Stabilize your upper body. Bring your legs straight up in front of you up to your waist and then bring them slowly back down without fully relaxing your legs. In other words, do not release the movement until the set is done. Inhale as you bring your legs up, and exhale as you bring your legs down. Do five sets of ten repetitions.Now do the same thing, just lift your legs on the right side for five sets of ten repetitions. This works your right oblique muscles. Then lift your legs on the left side for five sets of ten repetitions. This works your left oblique muscles. The breathing is the same: inhale when you bring your legs up and exhale when you bring your legs down.These above exercises can be done with bent knee. Do what you think brings you the best results. It tends to be tougher with straight leg. If you are a beginner, you may want to start with a bent knee.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Wednesday, January 11, 2006
Gluteus Minimus and Gluteus Medius
The gluteus minimus is a tiny muscle of the hip that is covered by the gluteus maximus. It helps in the following motions: hip abduction (moving the leg away from the body), transverse abduction (abduction of the leg with hip bent as in sitting) and internal rotation (turning the leg toward the body).
The gluteus medius is also hidden by the gluteus maximus. Like the gluteus maximus, it is responsible for these movements: It is responsible for the following hip movements: abduction, transverse abduction (abduction of the leg with hip bent as in sitting), internal rotation (rotating the leg toward the body) and external rotation rotating the leg away from the body.
You can work the gluteus minimus and the gluteus maximus with gluteus maximus exercises. (See Gluteus Maximus and Three-Month Exercise Program I Blog.)
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://www.exrx.net/Muscles/GluteusMinimus.html and http://www.exrx.net/Muscles/GluteusMedius.html Accessed on January 11, 2006
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice
Gluteus Maximus and Three-Month Exercise Program I
The gluteus maximus is the strongest and biggest muscle on the human body. It is responsible for the following hip movements: abduction, transverse abduction (abduction of the leg with hip bent as in sitting), internal rotation (rotating the leg toward the body) and external rotation rotating the leg away from the body. This muscle is important for balance, walking, and running.
Squats and leg abductor exercises engage the gluteus maximus muscle. The gym machine the “Butt-Blaster” also works the gluteus maximus primarily.
Here is a possible three-month exercise program for the gluteus maximus. You can count your squat days as a gluteus maximus and leg day. Here is a possible three-month program to sculpt your upper arms. Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover. Here is a possible three-month program to sculpt your upper arms. Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Day One:
Squats (See the Squats Blog.)
Day Two:
Use the Butt-Blaster machine. Move slowly and steadily. Do five sets of ten repetitions.
Day Three:
Cable Abductors (see the Cable Leg Adductor and Abductor Exercises Blog.)
For more gluteus maximus exercises, see upcoming blogs and http://www.exrx.net/Lists/ExList/HipsWt.htmeu
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://www.exrx.net/Muscles/GluteusMaximus.html and http://www.exrx.net/Lists/ExList/HipsWt.html
Accessed on January 11, 2006
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice
Squats and leg abductor exercises engage the gluteus maximus muscle. The gym machine the “Butt-Blaster” also works the gluteus maximus primarily.
Here is a possible three-month exercise program for the gluteus maximus. You can count your squat days as a gluteus maximus and leg day. Here is a possible three-month program to sculpt your upper arms. Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover. Here is a possible three-month program to sculpt your upper arms. Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Day One:
Squats (See the Squats Blog.)
Day Two:
Use the Butt-Blaster machine. Move slowly and steadily. Do five sets of ten repetitions.
Day Three:
Cable Abductors (see the Cable Leg Adductor and Abductor Exercises Blog.)
For more gluteus maximus exercises, see upcoming blogs and http://www.exrx.net/Lists/ExList/HipsWt.htmeu
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://www.exrx.net/Muscles/GluteusMaximus.html and http://www.exrx.net/Lists/ExList/HipsWt.html
Accessed on January 11, 2006
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice
Monday, January 09, 2006
Lunges
Lunges are an effective leg exercise that work out your quadriceps, hamstrings, gluteus maximus, and, to a lesser extent, your adductor and abductor muscles. Your abdominal, back and hip muscles are used as stabilizers.
You can perform lunges in a stationary fashion or while moving across the floor. You can do what feels best or yields the best results. Do lunges once a week. You may want to alternate weeks between stationary and moving lunges. Pick a weight that gives you a workout yet not the bad kind of pain. Keep your back straight and do not bounce. (See the “Pain” blog.)
You can use a dumbbell in each hand or a barbell across your shoulders. Stand up straight with your feet shoulder width apart and your knees partly bent. Step forward with your right leg. Made a 90 degree angle with your right leg. Your thigh should end up parallel to the floor. Bend your knees until your left knee is only an inch from the ground. Push up and back with your right leg while keeping your back and body steady until you are in the starting position. Repeat with the opposite leg. Do five sets of ten repetitions. Each repetition is composed of one two movements, each movement with an alternate leg stepping forward.
To see an animation of stationary lunges, go to http://www.theministryoffitness.com/mof/library/anims/llunges.htm
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://www.betterbodz.com/quariceps/dumbbell_lunges.html and http://www.theministryoffitness.com/mof/library/anims/llunges.htm.
Accessed on January 9, 2006
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
You can perform lunges in a stationary fashion or while moving across the floor. You can do what feels best or yields the best results. Do lunges once a week. You may want to alternate weeks between stationary and moving lunges. Pick a weight that gives you a workout yet not the bad kind of pain. Keep your back straight and do not bounce. (See the “Pain” blog.)
You can use a dumbbell in each hand or a barbell across your shoulders. Stand up straight with your feet shoulder width apart and your knees partly bent. Step forward with your right leg. Made a 90 degree angle with your right leg. Your thigh should end up parallel to the floor. Bend your knees until your left knee is only an inch from the ground. Push up and back with your right leg while keeping your back and body steady until you are in the starting position. Repeat with the opposite leg. Do five sets of ten repetitions. Each repetition is composed of one two movements, each movement with an alternate leg stepping forward.
To see an animation of stationary lunges, go to http://www.theministryoffitness.com/mof/library/anims/llunges.htm
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://www.betterbodz.com/quariceps/dumbbell_lunges.html and http://www.theministryoffitness.com/mof/library/anims/llunges.htm.
Accessed on January 9, 2006
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Saturday, January 07, 2006
Three-Month Abdominal Exercise Program II
The front abdominal muscles are one straight muscle, the rectus abdominis) and the three flat muscles, external oblique, internal oblique, and transversus abdominis.
There are many ways that you can work out your abdominal muscles. Try this weekly work out for three months. See if you get results in how you feel, abdominal strength and how you look. Then move on to another abdominal exercise program for another three months. As usual, rest your abdominal muscles as primary movers the day after your work them out as primary movers. There is almost no exercise which does not incorporate the abdominal muscles as secondary movers, or stabilizers.
Day One:
Use the abdominal crunches machine. There is a pad that you place in front of your chest. Sit comfortably and relax your body. There is usually a pad for your head. Let your arms rest loosely next to you. Find a weight that gives you a workout but not unduly pain. Often when you work out your abdominal muscles, you will not feel the pain until a day or two after your workout. Exhale when you move forward and inhale when you move up to the starting position. Do five sets of ten repetitions.
Day Two:
Use the cable rack. Adjust the pulley where the cable attaches to the highest level. Place a handle on the hook that is a loop where both of your hands can hold or a metal attachment that has a place for each of your hands to hold.
Find a weight that gives you a workout but not unduly pain. Hold the attachment and bring it with you to the floor. Sit on your knees. Bring the attachment in front of the top of your chest bone or septum. Keep your neck aligned with your back and your back relaxed and straight. Move all the way up, holding the attachment in the same position. This is the starting position. Move downward so that your hands that are holding on to the attachment almost touch the floor. Exhale as you move downward. Move up to the starting position. Inhale when you move up to the starting position. Do not let the weights touch. Do five sets of ten repetitions.
Day Three:
This exercise works your oblique muscles. Lie on the floor with your knees bent. The natural space between the small of your back and the floor should be about two inches. Relax. Place your hand behind your head. Lift your upper body from the waist up. Concentrate on using your oblique muscles. Have your left breast almost touch your right knee. Slightly move back about an inch and have your right breast almost touch your left knee. Do five sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
There are many ways that you can work out your abdominal muscles. Try this weekly work out for three months. See if you get results in how you feel, abdominal strength and how you look. Then move on to another abdominal exercise program for another three months. As usual, rest your abdominal muscles as primary movers the day after your work them out as primary movers. There is almost no exercise which does not incorporate the abdominal muscles as secondary movers, or stabilizers.
Day One:
Use the abdominal crunches machine. There is a pad that you place in front of your chest. Sit comfortably and relax your body. There is usually a pad for your head. Let your arms rest loosely next to you. Find a weight that gives you a workout but not unduly pain. Often when you work out your abdominal muscles, you will not feel the pain until a day or two after your workout. Exhale when you move forward and inhale when you move up to the starting position. Do five sets of ten repetitions.
Day Two:
Use the cable rack. Adjust the pulley where the cable attaches to the highest level. Place a handle on the hook that is a loop where both of your hands can hold or a metal attachment that has a place for each of your hands to hold.
Find a weight that gives you a workout but not unduly pain. Hold the attachment and bring it with you to the floor. Sit on your knees. Bring the attachment in front of the top of your chest bone or septum. Keep your neck aligned with your back and your back relaxed and straight. Move all the way up, holding the attachment in the same position. This is the starting position. Move downward so that your hands that are holding on to the attachment almost touch the floor. Exhale as you move downward. Move up to the starting position. Inhale when you move up to the starting position. Do not let the weights touch. Do five sets of ten repetitions.
Day Three:
This exercise works your oblique muscles. Lie on the floor with your knees bent. The natural space between the small of your back and the floor should be about two inches. Relax. Place your hand behind your head. Lift your upper body from the waist up. Concentrate on using your oblique muscles. Have your left breast almost touch your right knee. Slightly move back about an inch and have your right breast almost touch your left knee. Do five sets of ten repetitions.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Three-Month Abdominal Exercise Program I
The front abdominal muscles are one straight muscle, the rectus abdominis) and the three flat muscles, external oblique, internal oblique, and transversus abdominis.
There are many ways that you can work out your abdominal muscles. Try this weekly work out for three months. See if you get results in how you feel, abdominal strength and how you look. Then move on to the abdominal program of the next blog for another three months. As usual, rest your abdominal muscles as primary movers the day after your work them out as primary movers. There is almost no exercise which does not incorporate the abdominal muscles as secondary movers, or stabilizers.
Day One:
Do five sets of ten repetitions of abdominal crunches. This is the correct way to do them:
Lie on the floor with about an inch or two inches of natural space between the small of your back and the floor. Put your hands behind your head. Relax your arms and shoulders. Keep your back straight. Do not curve your neck. Do not use your arms to come up. You only need to lift your upper body about 45 degrees from the floor. You will feel when you have reached your limits. Keep your elbows straight out and perpendicular to the floor. Concentrate on using your abdominal muscles. Exhale when you move up and inhale when you move down. Pretend that there is an imaginary rope from your septum (chest bone) to the ceiling pulling you up in a straight fashion.
Day Two:
Grab a medium-sized Swiss ball. Lie on the floor with about an inch or two inches of natural space between the small of your back and the floor. Put the Swiss ball between your knees. Keep it there with your leg muscles. With the top of your body relaxed and your waist on the floor, lift only your hips about two inches from the floor using your lower abdominal muscles. Exhale when you move your legs up and inhale when you move your legs down. Do five sets of ten repetitions.
Day Three:
This exercise works your oblique muscles. Take a weight bar. If you are a beginner, take a light weight bar, such as a five-pound bar or an eight-pound bar. Place the weight bar behind your neck and hold it with your wrist facing forward. Stand with your legs shoulder-width apart and knees slightly bent. Relax your back and shoulders. Turn slowly right to left with the bar to a comfortable position on each side. Do five sets of ten repetitions.
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Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
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