Month: April 2020

Basic Calisthenics Make An Excellent Warm Up

Before you start any physical training, a proper warm up should be performed. And, in my opinion, there is no better warm up for every type of physical activity than bodyweight calisthenics. There is no other activity that can prepare your body for the multitude of movements of sport, work and life quite like bodyweight exercise.

Basic Calisthenics Make A Great Full Body Workout.

You can use bodyweight exercise to improve upper body, lower body and core strength and endurance. Plus, the rhythmic nature of some calisthenics makes them excellent heart and lung workouts. So you can get a true full body workout which includes all muscle groups and the cardiorespiratory systems. And the best part, you don’t need any equipment!

Mix Body weight Exercises With Other Forms Of Training

Just because you use some other form of training, like dumbbells, barbells and … Read the rest

• Cookie Cutter Workouts. What works for one person is not necessarily going to work for the next. Just because Bobby Bicep’s routine is giving him incredible results, it does not mean the same thing is going to work for you. We are individuals. Your new workout should be designed just for you.
• Machine Reliance. I hear it all the time; “I don’t want to hurt myself using free weights, so I’m just going to stick with machines.” Well, I know this may sound crazy, but you have a better chance of hurting yourself with a machine than you do with free weights. Most machines are designed to take your body through the same plane of movement every single rep. It’s the same movement pattern over and over and over. The end result? Repetitive strain injury. Have a qualified trainer show you how to squat or do any other type of

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Just a friendly word of advice: try to avoid any cardio work because when that human being finally does pick up the phone, you will sound like a weirdo or a pervert.

• Lunges: Remember, bathing suit season is approaching. Get those legs in shape! But this is a pretty low intensity workout to do while on hold.
• Sit-ups: The great thing about doing exercises while on hold is that it makes the time go by quicker. Pretty soon, someone will pick up and you will be on your way.
• Walking: I know this seems rudimentary, but any movement is beneficial. This will increase the blood flow throughout your body. Studies have also shown that by walking, it will increase your awareness and fight off fatigue. This is a great tip to keep in mind on road trips, especially if you are the one driving.
• Arm curls: For these, it is

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Fortunately there are ways in which we can feel better about ourselves, calm our thoughts and generally improve our wellbeing, without even moving from our desk. We can even do it in our car before we drive to work in the morning; or maybe in bed last thing at night before we go to sleep.

The solution is deep breathing. Not only can it benefit our health, it is a quick and easy solution for reducing stress levels whenever they begin to rise. Breathing in through your nose and holding it briefly before letting the air back out through your mouth is the ideal way to do this; practising doing it slowly is the key to success.

It will help you even more if you pay attention to your environment when you do your deep breathing exercises. If your office has air conditioning, for example, you will improve your health … Read the rest

Some Important Do’s:

• Check with your doctor before you begin any program. He or she can advise you on a suitable exercise based on where you are in your pregnancy, and is viable based on your overall fitness.
• Always think “safety” for you and your unborn child.
• Pick one or more programs that suits your physical level from a number of recommended programs, to include abdominal muscles, calf stretch, light muscular endurance such as bar bells, low impact aerobics, rebounding, sit ups, slow dancing, squatting, swimming, and walking.
• During your exercise agenda, dress appropriately, eat properly, stay hydrated, and be consistent in exercising on a daily basis.
• Monitor your progress on a daily basis, and modify or stop the exercise if you experience extreme fatigue or discomfort.
• Be sure to get a good night’s sleep every day.

Some Important Don’ts:

• Don’t do jerky, jarring, or extreme twisting movements.
• Don’t make

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1. Make it a point to devote a bit more time to your warm-up and cool-down sessions. This will work wonders when it comes to soreness, joint health AND flexibility. When you’re over 40, not doing it is NOT an option.
2. Shift your strength training schedule around. If you’re over 40 AND have years of strength training experience, kick back a bit on the frequency (this doesn’t, however, apply to newbies). Instead, begin substituting other types of workouts that train both cardiovascular health AND flexibility. Potential exercises to choose from (feel free to mix and match…) include: running, cycling, martial arts, yoga and even Olympic weightlifting (which is a great way to increase your balance, flexibility and your range of motion.)
3. Looking to boost your testosterone levels? One way to accomplish your goal is to opt for multi-joint exercises that you can perform with low to moderate (a range of 3-8)

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Side Dumbbell Raises

Stand straight with your elbows slightly bent and arms at your side with palms facing your side/hip raise the dumbbells (together) to the side until your elbow is slightly above the shoulder level. Rotate the shoulder forward slightly (as if pouring milk from a jug).

Front Dumbbell Raises

Standing straight with your elbows slightly bent and arms in front of your body with palms facing your abdomen, raise the dumbbells (alternating) toward the front and slightly inward until the weight is in front of your nose.

Rear Dumbbell Raises

Sit on a bench or chair and bend forward until your chest is almost on your thighs, palms facing each other touching below the bench, head upand looking forward, or from standing bend forward and rest your forehead on a bench. Raise the dumbbells (together) until they are above your shoulder level. Rotate your hands forward so that … Read the rest