Exercise Articles

76. Exercise Tips By Jerry Predaris
    Exercise TipsThe most effective exercise regimen includes both strength training and cardiovascular (aerobic) training in a consistent, regular program.· 2-4 days of strength training and · 2-5 days of aerobic activity; or · 3-4 days of circuit training.Every safe and effective exercise program should consist of three elements. In order, they are:· Warm Up · Work Out · Cool DownWarm UpAlways warm up before exercising. People who do not warm up before exercising are the ones who usually end up…



77. Weight Loss, Bodybuilding, and Exercise Tips – Keeping Your Body-fat Low; Part 3 of 10 By Greg Ryan
    My name is Greg Ryan. I am a fitness expert, professional bodybuilder, personal, trainer to movie stars, former employee of Kathy Smith and over 50,000 hours of paid personal training sessions under my belt. For the last twenty years I have been able to continually make progress, stay consistent and have some fun in my quest to be in better shape. One very important technique you need to learn is how to monitor your heart rate. I have been able to keep my body fat low for years because I am e…



78. Exercise Is a Key to Good Health for All of Us By Valerian D.
    There’s plenty of evidence that an essential component of a healthy life is physical activity. It has been shown that exercise has a positive effect on both your body and mind.Exercise helps blood flow, pumping more blood through your arteries. First of all that means your lungs will become better conditioned for work bringing more oxygen for your body cells. Then, more blood increases the size of your arteries and veins preventing fat from clogging them and helping to lower your blood pressur…



79. Exercise & Injuries—What You Should Know By Christy Stevenson
    In a perfect world, we would never get an injury. But unfortunately, injuries are often inevitable, especially if you are extremely athletic, physically competitive, or an avid exerciser. Simply put, the more you use your body, whether in exercise or everyday tasks, the more you put yourself at risk for injury. Lying on your bed all day may sound like a simple solution, but that only leads to a variety of other problems!So how can you continue being active after you’ve suffered an injury? Afte…



80. Stretching and the Warm up – Are You Confused? By Brad Walker
    Lately, I’ve been receiving a lot of questions referring to the latest studies and research findings, and one question that I receive most queries about concerns the role that stretching plays as part of the warm up.Currently, there seems to be a lot of confusion about how and when stretching should be used as part of the warm up, and some people are under the impression that stretching should be avoided altogether.This is a very important issue and needs to be clarified immediately. The rest …



81. Banish Your Lower Back Pain Permanently Without Drugs or Surgery By David Petersen
    It is estimated that about 80 percent of the population will suffer from low back pain at some point in their lives. The condition accounts for millions of dollars in medical expenses and lost work time and is often a perpetual misery for the sufferer. Recent evidence indicates that many cases of lower back pain can be permanently treated without medical intervention or drugs using exercise and flexibility. This article aims to provide some very basic information on LBP and offer helpful tip…



82. Have a Detailed Exercise Plan Before Training By Kris Bierek
    You would never build a house without a site plan, would you? You would never just pick up a hammer, some nails and start pounding away hoping your dream home will be built perfectly. Just like building a house, when you build your body up, you need a plan to adhere to and follow.Don't just wander in and pick out the first five exercises you see. Have a detailed plan of action and know which body part you will be training, which exercises you will be using and a specific repetition and set ran…



83. No Time For The Gym? By Diana Keuilian
    As you have undoubtedly heard, college students around the country are gaining weight at a rapid rate. A recent study by Cornell University found that on average, college freshman gain about 0.5 pounds a week, which is almost 11 times more than the average weight gain among 17-and 18-year olds and almost 20 times more than the average weight gain among American adults.Exercise is a great way to ward off extra pounds, but what college student really has time to visit a gym multiple times each w…



84. VO2 Max- Exposing the Myth By David Petersen
    VO2 max is defined as the maximal amount of oxygen the body is able to extract and use to support work performed by the body. It is therefore an indirect measure of the aerobic power of the body, which is controlled by complex interactions between neural (brain and nervous system), cardiovascular (heart and lungs) and skeletal muscle factors. The equation for VO2 max it is equal to the product of stroke volume (the maximum volume of blood the heart ejects in a contraction) and the arterio-veno…



85. Arnold Press Guide By John Gibb
    The Arnold Press, also known as the rotational shoulder press, isolates the deltoids with little other muscle emphasis, with exception of the triceps. It’s a good idea to start out with a light weight when first attempting this exercise, until your muscles get used to the movements.This exercise can be performed sitting or standing. It may be beneficial to perform this exercise sitting with adequate back support to reduce the chance of injury.To begin, take a dumbbell in each hand and bring th…



86. Workouts That Travel By Lynn Bode
    A vacation can do wonders for reducing stress levels, but it can derail a healthy fitness regimen. Even some of the most die-hard exercisers find it difficult to stick with a workout program when away from home. Sure, many have good intentions. They may even pack their workout attire. Unfortunately, their gear never makes it out of the suitcase until they’re back home.But travel from home doesn’t have to result in an interruption or complete abandonment of your healthy habits. You can still fi…



87. Pilates Exercise and the 7 Benefits By Jason Katzenback
    Creating an exercise routine that works both the mind and the body is missing from many gyms through out America. We seem to intensely focus on workouts that laser focus specific muscle groups or problem areas. Lately however, a revival has started with more and more focus being put on a way to synchronize our physical with the mental health.Pilates Exercise is leading the way on this. Pilates exercise consists of over 500 specific exercises that performed with a handful of specially designed …



88. 5 Top Exercise Tips to Burn Fat While You Sleep! By Ted Frazer
    1. Do resistance trainingTo burn fat whilst at rest (sleep), means you need to speed up your RMT (Resting Metabolic Rate). The best way to do this is to increase your muscle mass. To increase your muscle mass (and that doesn’t necessarily mean become a bodybuilder) you need to incorporate resistance training at least 2-3 times a week.2. Do exercises that use multiple muscle groupsExercises that incorporate several muscle groups place greater demands on the metabolic system (and hence also burn…



89. The New Discovery That Makes It Possible To Get An Effective Workout In Less Time By William Mackie
    The Art of Multifunctional TrainingPeople often complain about how they just do not have enough time to spend working out in a gym. It seems every year the lives of many Americans become more hectic and they have less time to devote to bettering their health. As a certified personal trainer I often hear people stating that they just have to spend too much time working out to get the results they desire. They tell me how they have to rush to the gym before or after working out, in some cases…



90. Best Abdominal Exercise and Tips By Steve Chaballa
    We have seen all of those infomercials and magazine ads that promote their best abdominal exercise routines and then promise you that you will have sexy abs in just a few short workouts. Then they further insult our intellegence by trying to convince us by showing us their "before and after" photos.These ads should make you shake your head in disgust! There really are no magical ab workouts, spot reducing (you can't pick areas that you would like to trim down), or crazy machines that will give…



91. Muscle Cramps and Exercise By David Petersen
    Quite often runners and exercisers experience painful muscle cramping either during or immediately following a strenuous exercise bout and as a result, these types of cramps have become known as Exercise Associated Muscle Cramps or EAMCs. Much confusion surrounds the causes of EAMCs including dehydration to electrolyte imbalances. This article aims to explain the latest model for describing EAMCs, how to prevent them and how to deal with them once they occur.What is a muscle cramp?A muscle c…



92. Exercising with Health Issues By Candee Stark
    Everyday the news announces another research study that proves the benefits of exercise for people ages 10 to one hundred. Most people know of the importance of exercise for fitness or weight loss and some even make an effort to fit it in their daily lives. But what about people who deal with a chronic health problem that limits their ability to exercise? Should those people simply give up on exercise altogether? Doctors and research studies both answer this with an emphatic negative.Exercise …



93. Which Came First, the Pedometer or the 10,000 Steps Program? By Matt Ream
    Like sushi, Sumo, and Hello Kitty, the idea of walking 10,000 steps per day is “made in Japan.” It originated with Japanese researchers, most notably a Dr. Yoshiro Hatano, who wanted to determine the calorie burn resulting from brisk walking. He then wanted to take that research and try to stem the rising tide of obesity in his country.Dr. Hatano's research determined the average person took 3,500 to 5,000 steps per day, and that increasing that count to 10,000 steps per day would result in …



94. Take a Break By Charles Goulet
    Writing is a strenuous creative activity, and like physical activity it produces fatigue that requires rejuvenation and renewal, so when the mind is blocked, it is time to rest it. Many writers call this ‘writer’s block’ but others claim that no such state exists.One remedy of mental fatigue is physical activity. Most consider this to be participation in some competitive sport, but that is not necessary. Any physical activity will suffice: gardening, calisthenics, aerobics, swimming, skating, …



95. Avoid Holiday Weight Gain the Cheap and Healthy Way By Tina Titas
    As the holidays approach, a feeling of dread creeps in. Not only is money getting tighter, but your pants are, too. It's the same old story. Colder weather keeps you stuck indoors, while the yummy holiday cooking fattens you up. Not this year. Not me! I refuse to gain those holiday pounds and you can, too. No, you don't have to sign any contracts at an expensive gym. You can get the body you want on a limited budget.You may not realize it, but workout videos are more fun and exciting than they…



96. Read This Article If You Are Fat By Lance Winslow
    Are you one of the 60% of Americans who are over weight or 20% of Americans who are obese? Well obviously with numbers like those you are not alone. Saying you are fat is not politically correct instead say to yourself; “I am not at my ideal weight yet!” Notice the “Yet” part? Yes, well this will indeed be the topic of this discussion. You see genetically speaking not all of us are suppose to be anorexic Super Model Skinny. Yes, sure they look nice, but that is not how real humans look, especi…



97. Benefits of a Good Training Journal By Ryan Fyfe
    Most of us have trained at one part in our lives. Chances are if you’ve ever taken your training seriously you’ve used a training journal or a training log.The main difference between training journals and training logs, is what you document in them after each workout or day, etc. Training journals are just that. They are more of a journal rather than a log. They will normally include things like mental health and how you felt during the day or your workout. They can reach a bit into some stat…



98. Exercise & Motivation, Part 4: Maintenance & Relapse By Tanja Gardner
    WHAT ARE THE MAINTENANCE AND RELAPSE STAGES?In the maintenance stage, you’ve been exercising regularly for long enough that it’s become a habit. You’ve created a routine that works for you, and (if you’re doing it right), you’ve started seeing the benefits you originally wanted in your life. There are still a few traps that can derail you, though. When this happens, and you find yourself no longer exercising, you’re in Prochaska’s ‘Relapse’ stage. Most ‘traps’ will either involve a change in…



99. Getting Ready for Winter Exercise By Bill Nadraszky
    The Summer is creeping away here in Calgary. On my ride in this morning the temperature was right at freezing so the nice easy schedule of riding in to work and home will be over sooner than I would hope. Now is the time of year that all of those outdoor activities that keep you in shape so easily are going to come to an end in the northern latitudes.What will you do about it?Most people have a bad habit of fluctuation exercise. In the Spring you get sore from exercising outside for the first …



100. Sets And Reps - The High And Low Weight Workout By Raymond Burton
     Big weights! Wicked pump! I always get caught between two minds whenever I hit my workout at the gym. One side of me says to lift heavy to get big and the other says that form should matter more than my weight poundage. This is an issue that used to cause me to get quite twisted every time I would prep a workout training cycle. I know each technique has its merits, so I used to be swayed back and forth never staying with either method long enough to see the results. With the low weights I get …



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