Exercise Articles

Health Expert research about exercise

Health experts are constantly conducting research and learning more and more about the benefits of exercise for the elderly.  Sedentary adults are more likely to suffer from heart disease, diabetes, high blood pressure, certain cancers, and joint and muscle disorders.

To help ward off these conditions and to deal with the everyday wear and tear that aging has on our bodies, experts suggest that individuals over the age of 50 should consult their physician and a personal trainer to come up with a fitness plan that works for them.

Another condition that exercise for the elderly has proven to help is the arthritis-striken.

The appropriate exercises can reduce inflammation and relieve stiffness in those particular joints.  It also increases flexibility, muscle strength, power and stamina.

Elderly adults who exercise also gains the benefits that their younger counterparts also gain including: weight control, the ability to manage daily stress and improved self-confidence.

Experts have also found that exercising as you age can also reduce the risk of premature death, can curb depression and minimizes the development of brittle bones.

Burn some fat with these great workouts!

Even though sweater and parka weather is upon us, ‘tis the season to sculpt away that unwanted fat, because let's be honest any season is the perfect time to sculpt away that unwanted fat, right?

In order to fight fat and sculpt, you need to target your biggest problem areas : like your glutes, thighs, and love handles. Follow these fat-busting moves to get in the best shape this season (or any season!)

Problem : Under arm jiggle

Solution : Tricep dips

Sit on the floor or a bench with knees bent at 90 degrees and palms facing out, behind you. Raise your body up and down, dipping your rear until it hovers just above the ground. Keep your elbows pointed straight behind you, and you should feel it in your triceps. Do for 60 seconds, and repeat three times.

Problem : Inner thigh jiggle

Solution : Sumo squat

With a dumbbell in each hand, stand with feet hip-width apart, knees slightly bent, and toes pointed out. Keeping a tall spine, stand up straight, bringing your right foot to meet your left. Then, return to low squat position. Repeat for 20 to 25 reps; do 3 or 4 sets.

Problem : Love handles

Solution : Side forearm plank

Start with a traditional forearm plank, elbows under shoulders and forearms parallel, abdominals engaged. Slide your palms toward your centerline so your thumb and forefingers connect. Then stack your left hip on your right, placing your left palm on your left hip. Use your abs and pull your navel to your spine as you press your shins and thighs together. Reach your left (or top) arm up to the sky to open your chest while you press your hip up. Press up 10 times. Repeat on right side.

Workouts that May Do More Harm than Good!

Fitness for All

Despite what many people believe, not all workouts are actually effective and conducive to losing weight and toning up.  There are a number of workouts that you will see people doing at your gym any given day of the week that are actually ineffective.

Unless you have the best form and are using some of these machines like textbook, then you actually may be doing more harm than good to your body.

Here are some examples of ineffective workouts:

Behind the Head Lat Pull Downs: Unfortunately only those with very mobile shoulder joints can keep their spine straight enough to get a good workout from the behind the back lat pull down bar.  The move done wrong can actually tear the rotator cuff.

• Lying Leg Press (with knees bent too deeply):  This exercise is typically done to work your quadriceps, hamstrings and glutes and is done on a machine where you use your feet to push a weighted plate up and down.  Unfortunately if you bend your knees too far, then you can seriously injure your back and/or knees.
• Squats on a Smith Machine:  While the Smith Machine is generally an effective machine, the bar on the machine doesn't give, which can force the body into risky positions, including placing their feet too far in front of them while doing their squats.
• Using Bad Form on Cardio Machines:  While using bad form is not good on any machine, using bad form on cardio equipment is a big no-no. Hunching over can throw off your alignment, jarring your spine, shoulders and elbows.
• Upright Row: This exercise done by pulling weights or a barbell underneath your chin can compress the nerves in your shoulder, actually impinging the shoulder.

Outdoor Activities to Fit in this Season

Fitness for All

Not too long ago we were breaking out the shorts and t-shirts, swim suits and flip flops, and heading outdoors to make the most of the beautiful summer days.  But with only days left in the summer season, there is still time to get outdoors and take advantage of the weather, all the while getting your work outs in outdoors.

Running, hiking, swimming, and playing outdoor sports are all great ways to get your daily amount of exercise, but why not try something new in these last few weeks of summer?

Snorkeling:  If you are heading to the beach or if you live at the beach, pick up a mask and snorkel and get ready for a good time and a great exercise.  Not only will you see some pretty amazing things below the water's surface, but you will also be getting a great aerobic workout without even realizing it.

Yard sports:  Not all outdoor exercises or sports have to be organized : shoot some hoops, play a game of kickball or wiffleball or pick up a tennis racket and hit up the local courts.

Water skiing: While water skiing is a sport that you may need to work up to, there is no time like the present to give it a try.  Water skiing is a fun water sport, where you use a wide variety of muscles to participate in it and therefore it is a great summertime sport for someone looking for something new to try out.

Kayaking/Canoeing: Kayaking and canoeing are not just fun water sports, but they are also very physically challenging sports.  Experts suggest that you take your time learning how to kayak or canoe and enjoy the area in which you decide to try out your new sport.  Row for awhile, but then take a break and take in the beautiful scenery around you.

Rock climbing:  Although this sport requires the assistance of a professional, most people do not realize the amount of physical strength it takes to participate in rock climbing.  Find an experienced rock climber in your area, and give it a shot.  Before you know it, you'll get the “hang” of it and will wonder why it took you this long to try it out.