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You may worry that vigorous exercise just before bedtime will interfere with the length and quality of your sleep. Results of the National Sleep Foundation's "Sleep in America" 2013 poll found a direct correlation between exercise and a good night's sleep, regardless of the time that exercise occurs. The effects of pre-bedtime exercise on sleep quality may vary from person to person, but for most normal sleepers, working out in the evening should not cause sleeplessness.
There are many different ways in which you can work out your shoulder stabilizer muscles, including with lateral raises. Work out shoulder stabilizer muscles with help from a fitness expert and trainer in this free video clip.
Regular exercise promotes overall health and increases strength and stamina. However, even the most experienced exercisers can fall victim to heat-related illnesses. Prolonged exposure to heat during exercise may result in heat cramps, fainting, exercise exhaustion or heatstroke. Symptoms of heat illness include dehydration, weakness, dizziness, excess sweating, headache and clammy skin. Extreme cases can result in organ failure or death. Taking steps to ensure proper nutrition and hydration can prevent low energy and dehydration.
Negative motion is the lowering phase of any exercise; every resistance exercise has three phases. In the isometric phase the lifter exerts a force equal to the weight, which does not move. For the concentric phase, the lifter exerts a force greater than the weights, lifting them up. In eccentric phase, or negative motion, the lifter exerts a force less than the weights and they fall. While only the concentric phase actually does the work of moving weight, all three phases promote lean muscle development. The negative motion has the greatest capacity for muscle growth, also known as hypertrophy.
When you’re exercising your lower legs it’s natural to focus on the much larger calf muscles. But don’t ignore the smaller muscles in front of your tibia, the major shin bone. The tibialis anterior, extensor digitorum longus and extensor hallucis longus muscles go to work whenever you raise the front of your foot or toes -- in other words, when you walk or run. So include a front tibia exercise or two whenever you work your calves.
The American College of Sports Medicine periodically issues position stands that outline the group's recommendations on topics related to health and exercise. In 2009, ACSM released "Exercise and Physical Activity for Older Adults," which focused on fitness issues critical to the older populatin The group's 2011 exercise guidelines for the general population also includes suggestions for prescribing exercise for the elderly.
Splitting your workout routine into upper- and lower-body days has its benefits. You'll be able to do more sets with more intensity and increase focus on individual muscle groups. When building a split-body workout, you should incorporate one or two exercises per muscle group and schedule your routine so that you're working two days on and one day off to give your muscles enough rest between workouts. Vary the order in which you perform the exercises each time and change the exercises altogether every three to four months to keep your muscles from adapting and to optimize your results.
Magazines can make it seem as if all teens are stick figures. However, teenagers of all body types are abundant in the population. As plus-sized model Crystal Renn told "Teen Vogue," everyone has a natural weight that is ideal for her: "We all have different set points," she explained, "so for the media to tell women there's only one size to be and one way to look is ridiculous." Nonetheless, you will look your best if you wear styles that work with your figure instead of against it.
A proper ski warmup can make the difference between a great day on the slopes, and a day spent in the lodge whining about the cold or nursing an injury. A well-designed routine unties knotted muscles, dress rehearses the edging and movements of skiing, and sends the blood flowing through your muscles.
Just because you want to do a calf exercise doesn't mean that you're going to have to lift a lot of weights. Learn about the top five calf exercises that you can do without weights with help from an Army Combat Medic in the 1st Calvary Division in Iraq and personal trainer in this free video clip.
Bodyweight exercises and lifting are both great for different reasons. Learn about bodyweight exercises versus lifting with help from one of Los Angeles' top 20 spin instructors in this free video clip.
A workout to get an apple-shaped butt is one that will focus on your glutes extensively. Do a workout to get an apple-shaped butt with help from a personal trainer in this free video clip.
Getting plenty of exercise will help you maintain a healthy weight, reduce your disease risks, reduce body fat and help you look and feel your best. The Centers for Disease Control and Prevention reports in the year 2010 only about 20 percent of Americans ages 18 and older met guidelines for both aerobic and muscle-strengthening physical activity. General exercise recommendations are the same for older and younger adults. However, older adults may be unable to exercise at the same intensity or duration as adults in their 20s. Aim to exercise most days each week for best results.
Weight training poses for core muscles require you to start by having your forearms shoulder width apart. Find out about weight training poses for core muscles with help from an experienced personal trainer in this free video clip.
CrossFit training aims to encompass every single aspect of fitness. Creator Greg Glassman set 10 physical components that CrossFit training should improve, including cardiovascular endurance, strength, power, agility and balance. While CrossFit workouts do use various pieces of gym equipment, such as barbells, kettlebells and rowing machines, there is also a heavy reliance on body-weight exercises. Forget leg lifts and crunches, though, because CrossFit body-weight moves are tough, challenging and brutal.
Most people are familiar with upper-body bodyweight exercises for the chest, anterior deltoids and triceps. The anterior deltoids are often over-developed to the detriment of the rear or posterior deltoids. The rear deltoids should be exercised with the same regularity as your anterior deltoids to ensure balanced muscular development and to avoid postural problems. A variety of bodyweight exercises can help ensure this.
It’s tempting to skip stretching and get to the heart of your workout, whether it’s a jaunt on the treadmill or a session with weights. But flexibility training plays an important role in your fitness routine, too. Regular stretching increases your range of motion, which naturally decreases as you age, helping you to perform daily tasks more easily, according to Mass.gov. Increased flexibility also improves your circulation, relieves tension in your muscles and can even improve your posture.
Plyometric training not only improves athletic performance but also helps you build muscle size. This type of training method is effective for increasing overall musculature, not limited to your chest, arms and legs. Plyometrics are fun to perform, so adding these movements to your workout routine is sure to spice it up. But a word of caution: plyometric exercises are challenging and will require some time to get used to the movements. After about three or four weeks, you will being to feel more comfortable while going through the motions.
Doing two full-body resistance-training workouts per week is an effective way to meet the Centers for Disease Control and Prevention’s recommended exercise guidelines as well as your fitness and weight-loss goals. In designing a full-body workout, target your hips, legs, back, chest, arms, shoulders and abs. With so many muscles to work, the most efficient way to get a full-body workout is to use compound exercises to work several muscle groups at once.
Kettlebells were first used by Russian strongmen in the 1700s. Because they are versatile and easy to use, kettlebells are increasingly seen in gyms and workout programs. The renegade row, developed by fitness coach John Davies, is a challenging exercise that helps build strength, flexibility and balance. Consult a certified fitness trainer if you are unsure how to do kettlebell renegade rows.
It is estimated that the American population will include more than 70 million adults over age 65 by 2030, with the most rapid growth in the over-85 category. Older adults often face multiple medical problems that may limit their mobility. It is more important than ever to stay active and healthy, to make those golden years truly golden.
If you are flatfooted, tend to overpronate or just want stronger feet for dancing or sports, you can use resistance bands to make your feet stronger and more flexible. Your arches, specifically the posterior tibial and the abductor hallucis muscles, play a role in maintaining your good posture and in propelling you forward. Use resistance bands, which are large, flat pieces of rubber of varying resistances, to stretch your arches and strengthen your feet.
Working muscle against muscle is a great way to keep your body guessing, which itself is a great way to tone. Learn about exercises that work muscle against muscle with help from a professional belly dance performer and instructor in this free video clip.
Even if you know that physical activity is good for your health, not everyone embraces the act of exercising. You might loathe the idea of going to a gym, breaking a sweat or purchasing exercise clothes and equipment. However, according to the National Institute of Health, even small amounts of activity, such as walking for 10 minutes per day, can boost your health and increase your life expectancy by approximately two years.
Pedaling is mostly using the quadriceps, the hamstrings and the glutes. Find out if a bicycle works the same muscles as running with help from an experienced fitness professional in this free video clip.
Bodyweight exercises for male gymnast are great for improving circulation, increasing speed and toning muscles. Find out about bodyweight exercises for male gymnasts with help from a fitness minister and certified peak performance coach in this free video clip.
Your biggest weapon in certain types of chest workouts is actually your own body weight. Do chest workouts using body weight with help from a martial arts professional in this free video clip.
As sociable creatures, your muscles play well with others, and prefer the teamwork approach to getting the job done. What we call "coordination" results from this amicable cooperation. Compound exercises, which engage multiple muscle groups simultaneously, enhance coordination and functionality in sport performance and daily living activities. When designing your workout, your personal trainer might ask questions about your lifestyle and athletic preferences. This information helps her create suitable programs for your functional movement needs.
Cardio exercise is time consuming, and it’s often difficult to stick to a workout plan that consumes 60 or more minutes of your day. Aerobic exercise, the proper name for cardio, is important to your cardiovascular health and weight management. However, you can get the benefit of a cardio workout without spending 60 minutes a day on a treadmill or elliptical.
You've been getting more than your share of exercise lately, and have the sore muscles to prove it. It may be tempting to get back to the gym and "work it off," but that's not always the safest course. If you only feel slightly sore, the American Council on Exercise recommends a light cardio workout, such as walking, or strength training only with muscles that aren't sore. For more serious soreness, don't attempt any exercise until you feel better.
Regular exercise reduces your disease risks, especially heart disease, and improves overall cardiovascular health. Exercise may also help overweight individuals lose weight and body fat, which is beneficial for heart disease prevention. Despite the numerous advantages from regular exercise, only about 48 percent of U.S. adults meet physical activity guidelines, according to the Centers for Disease Control and Prevention.
A compound exercise is one that works multiple joints and muscle groups, as opposed to an isolation exercise, which focuses just on one muscle and joint. Vertical pulling exercises involve pulling a weight toward you from overhead and target your back muscles -- specifically your lats, rhomboids and lower and mid-traps, as well as your biceps. Change your vertical pulling exercises regularly to keep your training routine interesting and challenging.
Choosing the best fitness plan to meet your goals efficiently can be a challenge, but if you learn about the characteristics of different exercises, the task becomes a bit easier. One important consideration of workout planning is whether to make use of compound exercises, isolation exercises or both. Each type of exercise has different benefits.
It's natural to want to snuggle your little one, but many parents wonder if holding a child too much or too often could turn him from a cute cuddlebug into a spoiled brat. Fortunately for moms, dads, and grandparents, cuddles and affection are actually beneficial to a child's health and won't cause spoiling.
Swimming is one of the most popular ways to exercise, and it’s no wonder. According to the Centers for Disease Control and Prevention, just two and a half hours of it per week can reduce your risk for illness and conditions such as diabetes and heart disease. It also offers a low-impact way to work out your whole body with less damage to joints and muscles. Because swimming relies on most muscles in the body, you get an all-in-one, whole-body workout that will leave you fit and toned.
The deadlift works many different muscle groups, including your hamstrings, glutes, lower back, forearms and core. It works so many, in fact, that it's often referred to as a full-body or integrated exercise. Deadlifts are among the three competition powerlifting exercises, but they shouldn't be limited to competitive lifters. Deadlifts offer many benefits, whether you're training for muscle growth, fat loss or sports performance.
Subcutaneous fat is the fat just beneath you skin that you can measure by pinching it between your fingers. Regular exercise and a reduced calorie diet can help you lose subcutaneous fat. Cardiovascular and strength-training exercises both help to burn fat while you build muscle and strengthen your heart, lungs and reduce your risk of disease.
Jogging in and of itself is a superior form of aerobic exercise. It burns as much as 1,000 calories per hour, making it ideal for weight loss and weight control, and it also tones up your lower body and develops your cardiovascular system to the max. There are a number of different jogging exercises you can do that accomplish physiologically distinct things.
Exercise is a multifaceted activity, with many different forms and faces. There are various types of exercise. They are first categorized by their effect on the human body and then broken down into separate disciplines and activities. The importance of exercise cannot be overstated. Regular exercise maintains healthy biological functions and holds off the effects of aging. It makes you stronger, more attractive and resistant to certain types of diseases. Simply stretching is a type of exercise. So before you break out the dumbbells, consult with a physician or a physical trainer to find out which type of exercise is…
There are many ways to increase your speed on the court, in the field or around the track. However, weight training, sprints and other gym exercises can cause undue wear and tear on your muscles and joints. Performing plyometrics and other types of exercises in the pool can help you increase your speed and build strength in your muscles without putting stress on your joints. In addition, the water provides extra resistance as you perform your workout, leading to leaner, toned muscles that can power your speed.
Getting the bokeh effect with a 135 millimeter lens ends with the background of a photo looking intentionally blurry. Get good bokeh with a 135 millimeter lens with help from an experienced professional photographer in this free video clip.
The diet and fitness industry is focused almost exclusively on weight loss. But being as thin as possible isn't what you should aim for. Just as being overweight is unhealthy, so is being underweight. If your body mass index is below 18.5, pack on the pounds that you need to bring yourself into the healthy range.
Rock climbing provides a full-body, calorie-burning workout, whether you're bouldering on an indoor wall or ascending a multipitch route outdoors. Indoor-climbing gyms provide a relatively safe and controlled climbing environment for newcomers. Most indoor-climbing gyms will allow novice climbers to boulder -- or climb short distances without a rope -- without taking a lesson. Sign up for an introductory rock-climbing lesson to learn the necessary safety procedures for roped rock climbing both indoors and outside.
Ankle weights add resistance and help to increase the intensity for both simple and complex exercises, such as walking and squats, respectively. However, as with any workout, it is important to warm your muscles and the rest of your body. You may include a variety of moves in your warm up, including cardiovascular activity, easy stretches and simple exercises, to get the blood flowing.
Exercise provides a broad array of benefits, from improving your mood to reducing your chances of developing heart disease. But not all types of exercise are exactly the same, and the particular benefits and characteristics may make some activities much more preferable for you. Take, for example, bodyweight exercises and lifting weights. While both can provide your muscles with some stimulus for growth and development, not everything about the two activities is the same.
Many people get into yoga with a goal to gain more flexibility, achieve better balance, maintain mental serenity and build physical strength. Regular yoga practice provides all of these benefits, but you can focus on one or more elements with specific yoga routines. A strength-building yoga routine involves postures and breathing techniques that are particularly effective at creating lean muscle mass and increased physical power. Consult a doctor before you begin a yoga routine for strength.
Getting bigger front arms or forearms doesn't always require you to lift heavy weights all the time. Simple exercises with your body weight, like pullups and pushups, provide stimulus for your forearm muscles to grow. Not only will you notice that your forearms are getting bigger as you train, your core -- including your hip, abs and back -- will also get stronger at the same time.
Flexibility, which is very important for preventing injury, is something that is gained with time. Even if you were once very flexible, you will gradually lose flexibility if you did not work on continuously maintaining it. For those with no flexibility, starting out slowly with simple stretches is the key. Do not stretch so far that you feel pain. Aim to stretch for a few minutes every day if you want to improve your flexibility.
One of the biggest mistakes you can make when working out is failing to warm up before hand. Your muscles and joints need to loosen up and prepare for activity or you risk strain, stiffness and injury. Do more than touch your toes to get your body ready for exercise. Active warm-ups that include light cardio activity, joint rotations and dynamic stretching are best.
A busy day at the office can leave you feeling like you have no time or energy to exercise. Sitting for hours at your desk does not help as it contributes to stiff and achy muscles. However, basic stretches and exercises for the workplace do not have to be elaborate and time consuming. You can perform many of these stretches as you work while others involve a brief break, but only about as long as it takes to get a fresh cup of coffee. Taking the time for a short office workout can help you feel refreshed and more productive.
