Obliques

THE FOLLOWING EXERCISE work the external and internal obliques, which are the muscles that you use when you twist or rotate your torso from side to side. For these, in addition to thinking about bringing your sternum and pelvis together, imagine your sides working to rotate your torso. Toning this area can help provide support for the lower back. (more…)

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Keeping your fitness habit, whatever the trend

ANOTHER TREND in the health and fitness arena is that women are no longer the only ones who have strong societal pressure tho look good. Men these days are “supposed ” to be every bit as concerned with their appearance as women. As for women, the trend is toward more aggressive exercise. But trends come and go. The most important thing is that your find something that you enjoy, that you will stick to. (more…)

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Balance and core training


THESE DAYS, BALANCE WORK
is quickly taking its place alongside endurance, flexibility and strength training as another important building block for a complete fitness program me. Balance work is what it sounds like practicing keeping your balance. Core training has also hit the fitness scene in a big way as a way of strengthening the body’s deepest muscles. (more…)

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Tips on abdominal exercises

THE MAIN MOVEMENT of the abdominal muscles is to shorten the distance between the sternum (breastbone) and the pelvis. To work the abs, do exercises that move your sternum towards your pelvis or your pelvis towards your sternum. Keep this in mind as you do the exercises. The point is prevent lifting from the neck or using other muscles.

If helps to visualize the correct movement as you do them; so, when you are working your abdominal muscles, concentrate on using them to shorten the distance between your sternum and pelvis. Imagine your abs doing this as you exercise. (more…)

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Form is everything


THERE ARE A FEW BASIC GUIDELINES for good form in weight lifting. It is important to have proper form to avoid injury. Form can make all the difference in your exercise program. Worst case is that bad form can cause injury; at the very least it can prevent you from getting the results you seek. (more…)

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Assess your weight and fitness level


EVALUATING YOUR CURRENT LEVEL of fitness is the first step in finding an exercise programme that is right for you. If you are a seasoned runner, joining the local rambling club is unlikely to challenge you. If  you haven’t exercised in 10 years, deciding to train for a triathlon in 2 months will surely result in injury. Once you are aware of your capabilities and limits,  you are more likely to find something you will stick to and you are less likely to be hurt. (more…)

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Children & Osteoporosis:

Physical inactivity is correlated to dozens, if not hundreds of diseases and conditions, with emphasis on obesity, heart disease and stroke. Generally, not as much attention is paid to osteoporosis, a degenerative bone disease, although much research cites the importance of weight-bearing exercise in maintaining bone health.

Researchers found that weight-bearing exercises led to optimal benefits in bone development, mineralization, and structure. In their review, they show evidence that unlike adults, who must engage in regular physical activity to maintain bone mass, children who are active at an early age are more likely to benefit from improved skeletal health for the remainder of their lives. (more…)

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Lifting Technique


Improper lifting technique can cause neck, shoulder and back pain and possibly even more serious injuries. Learning the proper way to lift will help you minimize the risk of pain and injury.

*Plan ahead before lifting heavy objects. Make sure you have a clear path. This will help you avoid any awkward or sudden movements that can strain your muscles. (more…)

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Water, water everywhere

LET’S GET THE EASIEST PART out of the way first- drink water. Most people don’t  get nearly enough of this precious liquid, yet it is crucial for survival. We should drink at least eight to ten glasses a day. Water is especially important if you are exercising or trying to lose weight. You need to replenish your body with water whenever you exercise and sweat.

think you know when you need water because you get thirsty? Well, yes, that’s one clue. But many times you are already dehydrated by the time you need water. That’s why you should always have a glass or bottle of water by your side. (more…)

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Low-impact streching and toning methods

THERE ARE ALSO MANY LOW IMPACT stretching and toning methods that come from the west. Most recently developed exercise disciplines include Pilates and the Lotte Berk method, names after the people who developed them, Joseph Pilates and Lotte Berk, who were life long champion of physical fitness. Both methods can be used as a stretching and toning supplement, or even for rehabilitation because all movements are low-impact (no jumping or other jarring movements) and many can be done while lying down. (more…)

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