Exercises - Part 2

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18

Cardio-Exercises For Men

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Cardio-Exercises For Men

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Home Page > Health > Cardio-Exercises For Men

Cardio-Exercises For Men

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Posted: Mar 04, 2011 |Comments: 0
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When Aamir Khan was spotted with eight-pack abs in the movie Ghajini, it was not only the fairer sex but also their male counterparts who felt the heat. Men across the country felt a sudden need to sweat it off at gyms to impress their girlfriends or wives. Cardio exercises became an instant hit with men since then. The advantage of any cardio exercise is that, it not only helps your body loose a few pounds but also gifts you with a healthy heart and body. While cardio exercises like rowing strengthens your heart muscles, others like sprinting and jogging help you get rid of that unwanted flab. These exercises are the best way to get those muscle-packs in place. At times cardio exercises will have to be combined with other weight–lifting exercises for that perfect effect. It has been seen that it is the women folk who are more interested in doing cardio exercises as it burns fat easier. Men on the other hand prefer weight lifting as it is their external appearance that matters to them the most. Though weight training burns fat, it does no good in keeping the heart healthy. For a healthy heart, cardio exercises are a must. Read on to educate yourselves on the different type of cardio exercises.

Different Types Of Cardio Exercises For Men
There are lots of cardio exercises that can be done inside the four walls of a gym. But there are even more that can be done outside it, making the whole experience of exercising an enthralling one. Along with building body endurance, they help in building muscles as well. There are quite a number of exercises that come under cardio exercises that can be done by men. They are:

Swimming
It is an excellent cardio exercise as it not only affects the heart but the whole body, and so it can very well be categorized under whole body exercise. Swimming helps increase the heart rate, watching the respiratory functions as well. Did you know that the breast stroke can burn approx. 400 calories in 30 minutes? No prizes for guessing why Michael Phelps has a wonderful body.

Bicycling
Bicycling is a cardio exercise that can be done both indoors and outdoors. Depending upon the resistance and speed of the exercise it will burn up to 500 calories in 30 minutes.

Running
Have you ever wondered why anyone with a good pair of running shoes can burn some calories running? It is a great way to burn some calories while keeping the health of your heart under check. It can easily burn 300 calories in 30 minutes if you are running in the required speed.

Elliptical Trainer
If you do not have enough of country side to go for long walks, an elliptical trainer can be an excellent option. It is a great way of building body resistance. This is one of the commonly used devices in any gym because of its multiple functions.

Walking
Walking is the easiest and one of the healthiest exercises that you can do. What else can you ask for than a brisk walk along the countryside hearing the chirping of the birds, breathing enough of fresh air for a healthy day? Since it is least strenuous, people of any age group can attempt this exercise to keep themselves fit and healthy.

Step Aerobics
It is one of those exercises that can be done by both men and women. This exercise target the legs, hips and glutes giving the lower part of the body good shape.

Racquetball
It is the side to side sprinting that makes racquetball an excellent cardio exercise.

Cross-Country Skiing
Indoors or done outdoors on snow, cross country skiing is an incredible cardio exercise involving both upper and lower body. This helps burning around 330 calories in 30 minutes.

Rock Climbing
It is not only a cardio exercise, but uses arm and leg strength as well. It is a great workout to increase the stamina and power of the body.

Rowing
It is an incredible cardio workout that can help in improving the power and strength of your arms and muscles.

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What do you mean by “do some interval cardio”? Could you give some examples of exercises I can do?
What are the best ab exercises for men ?

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Mar

17

What are good exercises that only work triceps and not pecs?

Filed Under (Exercises) by todadmin

I need some new exercises for myself that only work my triceps and also don’t work my pecs. I can’t work pecs because of the physical therapy i’m taking, which makes it tough to vary tricep exercises. I’m currently doing tricep rope extensions and tricep dips with a weight bench.

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Mar

13

What are the best exercises to build large pecs?

Filed Under (Exercises) by todadmin

I’ve been working out a lot recently on my arms, and I’ve been seeing results; however, when I try to do chest exercises, I don’t seem to be building that much if anything there. What are good exercises to build mass and bulk up in the chest area? Just a general rule of thumb would be nice, but what would you consider to be the chest exercise that optimizes results?

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Mar

12

How To Integrate Weight Training Properly Into Your Golf Exercise Program

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How To Integrate Weight Training Properly Into Your Golf Exercise Program

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Home Page > Sports and Fitness > Golf > How To Integrate Weight Training Properly Into Your Golf Exercise Program

How To Integrate Weight Training Properly Into Your Golf Exercise Program

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Posted: Mar 06, 2006 |Comments: 0
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Are you too confused about weight training for golf?

There are many opinions in the golf world on whether weight training is beneficial or counter-productive to the golf swing.

On the PGA Tour it is a well-known fact that the majority of professional golfers are implementing golf fitness exercises into their training regimen. The goal of such golf fitness exercises is to improve their play on the golf course.

First and foremost, as a professional strength and conditioning coach on the PGA Tour, I see the benefits of a golf specific exercise program are well documented.

The confusion for most amateur golfers probably centers around what specific training modalities and exercises should they include in their golf fitness programs and what are the professional golfers doing.

I get a lot of questions on how are the professional golfers programs set-up, what specific exercises do they incorporate in their programs, and are the exercises in such programs similar to those found in local health clubs. A lot of people ask me if they should include actual dumbbell and barbell exercises into their golf exercise program.

The goal of this article is to provide you information on what the components, modalities, and exercises that compromise a good golf fitness program.

I will also provide you with a breakdown and sequence of a good golf fitness program.

First and foremost, I need to define a few terms to help you create an understanding of the basic goals of a golf fitness program. The main goal of a golf fitness program should be to improve your golf game through the development of your physical body. In order for you to meet this goal, the golf exercises within your program must develop the body relative to the golf swing.

At this point, I must explain a few things about the biomechanics of the golf swing. The golf swing is a total body athletic activity. Meaning the entire body is utilized to swing the golf club. Just as in baseball, you do not throw with only you’re your, but rather your entire body. The same is true of the golf swing; you swing the golf club with your entire body. This in the world of strength and conditioning is defined as an “integrated total body athletic action”.

The golf swing is easily defined as an athletic action incorporating the entire body to execute. Knowing this point, a golf fitness program must incorporate exercises for the entire body. A term we like to call “integration”. Integration is the utilization of exercises that incorporate the entire body. For example, the golf swing incorporates a rotational movement of the core (abdominals, lower back, hips, and obliques). An integrated golf specific exercise incorporating all these muscles would be a physio-ball Russian Twist in which all these muscles are working in a rotational pattern.

This is very different than isolating each muscle of the core and training them separately with isolation exercises such as abdominal crunches. The point to be made is; integrate the muscles of the body rather than isolating each muscle in a golf fitness program.

Secondly, the exercises within a golf fitness program must be “cross-specific” to the anatomical positions, movement patterns, and energy requirements of the golf swing. Simply stated this means train your body with exercises that place your body in the position your perform the golf swing, utilize exercises that move your body through the ranges of motion of the golf swing, and develop the needed energy requirements of golf.

For example, a golf swing is performed in a standing “athletic position”. Knowing this fact, it would probably be of greater benefit to perform a physio-ball squat rather than a seated leg extension for the golf swing, why? Because the physio-ball squat places your body in a position similar to a position in which the golf swing is executed. A leg extension isolates the quadriceps in a seated position, which does not train the body in an integrated movement pattern, nor in a position similar to the golf swing.

Cross-specific training results in a “transfer of training effect” onto to golf swing. This simply means the exercises you are performing directly affect your golf swing in a positive manner. One goal of a golf fitness program is to get the greatest amount of benefit from each of your exercises.

If you keep these two principles integration and cross-specific in mind when developing your golf fitness program. The choices made in the selection of exercises will undoubtedly be better for your golf swing.

Once these basic principles are understood you may begin the process of developing a golf fitness program. A golf fitness program consists of a series of modules. The modules are essentially different pieces of the program geared towards developing a specific improvement within the body. As a whole, the separate modules together comprise a golf fitness program. For example, flexibility training is one module that is contained within a golf fitness program. The goal of the flexibility module is to develop the flexibility parameters within the body required of the golf swing. Listed below in sequential order with a brief definition are the modules that comprise a comprehensive golf fitness program.

1. Flexibility Training: exercises to develop flexibility within the body required of the golf swing.

2. Balance Training: modalities geared toward improving your balance capacities in relation to the golf swing.

3. Joint Integrity Training: Exercises to develop strength and endurance in the joints of the body. Injury prevention based exercises for the shoulders, hips, and knees.

4. Core Training: Exercises to develop the required stabilization, strength, and endurance in the core region of the body for the golf swing. Utilizes a variety of modalities and equipment such as physio-balls, medicine balls, tubing, and dumbbells.

5. Total Body Training: Integrated total body strength, endurance, and power training exercises. Geared towards developing the needed strength, endurance, and power within the body in a cross-specific manner relative to the golf swing.

The most important principle to remember relative to the modules comprising a golf fitness program are the goals of each module and the order.

Training order is of the greatest importance with a golf fitness program.

Often times the golfer will attempt to develop power within their muscles before achieving the proper levels of flexibility that the demanding golf swing requires.

If you train this way, you will most likely develop power in the body, but you will likely not be able to use it effectively.

For example, if you develop greater amounts of power in the core region of the body, but don’t have the flexibility to execute a full shoulder turn. The ability of your body to utilize your increased power will be less than optimal. I can’t emphasize to you enough, keep the training order consistent as I outlined above.

Finally, the number of exercise choices you have in terms of flexibility, balance, joint integrity, core training, and total body exercises for the golf swing are too many to count.

There is also many types of equipment you can use for each component of your golf exercise program.

You can use stretch cords, tubing, medicine balls, dumbbells, and all other types of equipment within a golf fitness program. The points to keep in mind when choosing the actual exercises for your program are: 1) Do the exercises train the body in the anatomical positions of the golf swing? 2) Do the exercises take the body through the ranges of motion entailed within the golf swing? And 3) Do the exercises develop the required energy requirements of the golf swing?

If you use these questions in the decision making process of exercise selection, the final program you develop will most certainly be beneficial to your golf swing.

Sean Cochran

** The contents of this article are not to be considered as medical advice. Always consult a physician before beginning or changing any fitness program.**

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Does dish network offer a free exercise program channel?
Does weight training cause weight gain ?
I am a 63 year old male that has gained 50 lbs in the past 2 -3 years. I used to be able to control my weight by weight training a sensable diet. Can’t loose can’t stay on diet thinking of diet…

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Mar

11

Exercises To Stop Back Pain Now

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Exercises To Stop Back Pain Now

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Home Page > Health > Medicine > Exercises To Stop Back Pain Now

Exercises To Stop Back Pain Now

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Posted: Feb 07, 2007 |Comments: 0
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Your back hurts. It hurts a lot. You ask, “What are the exercises to stop the back pain now?” or you plead, “Give me information on back pain exercise!”

Surprisingly, too much rest during an encounter of back pain will often make the condition worse. A day or two of rest should be followed by specific back pain exercise for complete recovery.

How Can Exercise Stop Back Pain?

Careful, thoughtful back pain exercise will help distribute nutrients up and down your spinal column, feeding your muscles, ligaments, nerves, and joints. Specific back pain exercise will stretch you back, making it supple. Other back pain exercise will strengthen your back, and make it strong. Weakness and stiffness, increased by rest, can be overcome by back pain exercise.

Exercises to stop the back pain now will also prevent future back pain, since you will be increasing your back’s ability to handle extra stress or injury.

CHOOSE EXERCISE, NOT REST, TO STOP BACK PAIN NOW

Before you begin back pain exercise, check with your health care provider. Not every back pain exercise will be right for you. If your injury is severe, a spine care specialist will recommend specific exercise techniques to meet your need. Your back pain exercise program should work the entire body, even though your primary target is the back.

What Are the Exercises to Stop Back Pain Now?

Once you decide that back pain exercise is essential, you will want to choose appropriate exercises. We recommend a doctor’s advice, and suggest that you show your doctor these possibilities.

1. Back Pain Exercises – Stretching

Stretching muscles, ligaments and tendons is essential for back health. Whether or not you are currently experiencing back pain, regular stretching of the back will give strength to overcome or prevent injury and trauma to the back. If yours is chronic back pain, plan on regular, daily stretching for as much as six months to give your back the flexibility and strength it needs. You may want to schedule more than one stretching session per day, but work carefully. Eventually, you will find that back pain exercise keeps back pain from recurring.

Set goals (expectations with due dates) for each muscle group. Decide a date by which you want each of these muscle groups to be strong. Write down each date, and determine to meet it.

Warm Up First for Safe, Efficient Back Pain Exercise!!
If there is any pain, stop or take it more slowly.
Cool down after your back pain exercise.

* Gluteus muscles. The muscles in your buttocks support flexibility in your hips as well as your pelvis. Back pain exercise should include these muscles daily.

The gluteus stretch. Sit in a straight back or folding chair. Move your bottom only forward several inches from the chair back. In that position, lightly press your feet against the floor. Now squeeze your gluteus muscles together, and hold for 5 minutes. This stretch allows you to get back pain exercise while watching TV.

* Hamstrings. Located in the back of each leg, your hamstrings help give you correct posture.

The hamstring stretch. Place one foot on a chair, keeping the other leg straight. Bend over until your chest touches the knee of the foot on the chair. Keep your chest on the elevated leg as you slowly back the other leg away from the chair. Hold your stretch for 20 to 30 seconds. This stretch gives good back pain exercise without equipment.

* Piriformis. The piriformis syndrome is caused by the piriformis muscle irritating the sciatic nerve. You feel pain in the buttocks, and referred pain from the back of your thigh to the base of the spine. Many people call this lower back pain “sciatica”.

The piriformis stretch. Lie on your back, right hip and knee flexed. Grasp your right knee with your left hand, and pull the knee towards your left shoulder. In this position, grasp just above the right ankle with the right hand, and rotate the ankle outwards. Repeat with your left side. You might want to do this back pain exercise with gentle music.

* Psoas Major. Lower back mobility can be greatly limited by a tight Psoas Major. This muscle often causes back pain that makes it difficult to kneel on both knees, or to stand for extended periods.

The Psoas Major stretch. Kneel on your right knee, left foot flat on the floor, left knee bent. Rotate the right leg outward. Place your hand on the right gluteus muscle and tighten the muscle. Lean forward through your hip, careful not to bend the lower spine. You should feel the stretch in the front of your right hip. Hold for about 30 seconds. Repeat with your left leg. If you have young children, include them in your back pain exercise.

2. Back Pain Exercises – Strengthening

Back pain can be stopped now, and greatly avoided in the future, by decreasing lower back stress. These exercises develop critical muscles in the abdomen, lower back, and gluteus. Both of these back pain exercises are learned better when working with a trained physical therapist, but if you are careful, you can learn them alone. Although you may do daily stretching back pain exercises, it is important to take a few days off each week from strengthening back pain exercises.

Lower Back strengthening. Begin by lying flat on your back on the floor. Do not push your back down on the floor. Bend both knees. Pull your navel (belly button) in toward your back while keeping your back relaxed. As you breathe out, stretch your arms upward as though you are reaching for an overhead chandelier. Gradually raise head and shoulders from the floor until your shoulder blades are barely touching the floor. Hold the position one to two seconds. Repeat 8 to 12 times. If you feel pain with this back pain exercise, stop or try to do it more gently and slowly.

3. Back and Leg strengthening. This is one of the McKenzie Exercises, named after a New Zealand physical therapist. Lie on your stomach, and push up off the floor with both hands, raising only your chest. Keep your pelvis flat on the floor. Raise your back to a comfortable stretch and hold for 8 to 10 seconds. Repeat 8 to 12 times. You should feel no pain with this back pain exercise, only a pulling up of the spine.

It is strongly suggested that any back pain exercise be done only after seeking professional medical advice.

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I did some abs exercise lying on the floor hands over my head holding the steel and trying my two legs lift going to my head direction. the result is pain in my lower left abdominal. pls help me.tnx!
Tenston, Panamore & Atarax for extreme pain in his lower back – last vertebra – xrays shows no sign of spinal injury – medicine not helping
I have a fallen arch in my right foot following a broken leg. I have had a shoe implant for the arch which stopped pain, after gradually altering implant. Now my ankle is affected if I slightly twist

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