Amazing Ways To Get Exercise Worked Into Your Day

We all have the same complaint. We would love to exercise if we just had more time. Resolve. now to put that excuse to rest. There are ways that even the most jam packed schedule can accommodate 30 minutes of exercise. Try one of these tips to get yourself moving more often.

1- Be the early bird:
Try an app such as the Sleep Cycle alarm. It monitors your sleep patterns and wakes you during your lightest sleep phase. That means you may be able to get up earlier without feeling too much pain. Get out of bed and use the extra minutes to get in some exercise. Even 20 minutes three times a week will yield physical and mental health benefits.

2-Take small steps:If you don’t have 20 or 30 minutes all at once, exercise in smaller chunks. Maybe you can get in 8 minutes in the morning, that’s great. There is actually a book called 8 Minutes in Morning: A Simple Way to Shed up to 2 pounds a week Guaranteed, by Jorge Cruise. Cruise offers good ideas for making the most of just a few minutes of exercise. Pair your morning workout with a ten minute stroll or some rope jumping after dinner.

3-Wear a pedometer:Counting steps is a good way to encourage yourself to move more all day. Pedometers are a very inexpensive way to keep track of how many steps you are taking and set goals to increase that number each week. Other options, such as the Fitbit track steps and a lot more. If you can’t fit one in your budget get the pedometer. The most important thing is not how fancy the gadget but how many steps you take. Your body and your blood pressure don’t care about anything else.

4-Bike or walk to work:Citing environmental and quality of life concerns, more people are moving closer to work. If you are one of them, take advantage of the proximity. Bike or walk a few days each week. Alternatively, you could drive to a train station and bike or walk from there.

5-Lose your seat:Stand up and move around at least once each hour. Use your desk for modified push-ups, do a few squats or leg lifts if you have the space and privacy or head for the stairs during your morning and afternoon breaks.

6-Housework counts
Exercise isn’t just about aerobics class. You can actually get a really good workout, sweeping, shoveling raking, scrubbing and mopping. Try a few calf raises or bicep curls as you work.

Exercise doesn’t happen only at the gym or on the track. Any activity that gets your heart rate up counts – that includes the romantic variety. Always be on the lookout for ways to move more. You’ll be counting up regular exercise, despite your overcrowded schedule, in no time.

Read More »

The best Exercises and Stretches for Shoulder and Neck

A tight, sore neck and achy shoulders have become a regular occurrence for many people, especially those with desk jobs who spend most of their time on a computer. The constant strain on the neck, shoulders, upper back and lower back from sitting in the same position all day long is something that is difficult to avoid but with a little work, this strain can be minimized and kept from turning into a full-blown pain in the neck.

This neck and shoulder workout routine has two separate parts to help prevent and alleviate the tension and pain caused by prolonged desk work. The first section addresses neck and shoulder strength and endurance, as the neck is a common weak spot for most people. This section is specifically designed to build overall strength without building mass by keeping weight low and repetitions high.

Here is a short description of what each exercise is for.

1-Prone Chin Tuck:
This strengthens the muscles through the front of the neck, building endurance as well as helping to maintain and/or improve flexibility.

2- Supine Head Raise:This reverse motion of the Prone Chin Tuck focuses on the primary muscle used to keep the head up, and builds strength and endurance for prolonged use.

3-Side Head Raise:The muscles in the sides of the neck also help to support the neck and when strengthened can help relieve the stress on the back of the neck.

4-Back Bow:
This motion targets the lower back to help alleviate the stress associated with sitting or standing for long periods of time.
5-Reverse Fly:When done in high repetition and with light weight, this exercise helps to build endurance in the trapezius, rhomboids, and rear deltoids, pulling the shoulders back and up to hold the shoulders in a more natural position.

6-Rotating Shoulder Shrug:This trapezius exercise helps hold the shoulders up, keeping them from drooping which is a common cause of pain and fatigue.

The second section addresses flexibility not only as a means of relieving the symptoms of tight neck and shoulder muscles but also preventing the muscles from becoming tight in the first place (especially when done on a regular basis). Use this section on its own to get immediate relief from tight muscles or use it in conjunction with the strength component to reduce the severity of future issues or to prevent them all together.

Here is a short description of what each stretch is for.

7-Wall Chest Stretch:
The chest muscles are generally stronger than their opposing upper back muscles, and can pull the shoulders forward, causing extra strain on the neck and back. This stretch reduces that strain by loosing the chest and allowing the shoulder to move back into a more natural position.

8-Wall Shoulder Stretch:
The Latissimus Dorsi and other muscles that connect to the shoulder and arm can pull the shoulder down when tight and this stretch increases their flexibility, reducing the stress on the neck.

9-Three Way Neck Stretch:
 This stretch focuses directly on the neck, targeting the front, back, and sides all at once.

10-Cobra Stretch:
Having tight hip flexors and abdominal muscles pull the torso forward, increasing the stress on the lower and upper back, especially while standing. This stretch increases the flexibility of the hip flexors and abdominal muscles, lowering the strain on the upper and lower back.

Doing both parts of this routine four times a week for a month will quickly build endurance, strength, and flexibility to alleviate chronic neck and shoulder pain. After the first month, drop down to one to two times per week to maintain your endurance and flexibility.

When first starting the strength component of this routine you may not be able to do all 14 repetitions of each exercise. If not, just do as many as you can and increase the reps as you get stronger. As 14 repetitions become easy for you, you can start to increase your repetitions to build even more endurance. As long as you increase repetitions and don’t add any weight to the exercises you will never have to worry about building the size of your neck. However, if you are looking to dramatically increase the strength (as well as size) of your neck, build up to 20+ repetitions on each set, then drop back to 14 repetitions (or less) and add a small amount of weight (1-2 lbs) by holding it on your head supporting it with your hands.

Read More »

How to Make Workplace Exercises Part of Your Routine

If you're doing your best to set aside time for physical activity either before work or after work, good for you — but finding time to exercise can be a challenge for anyone who has a busy schedule. Why not work out while you're at work? Consider 10 ways to make workplace exercises part of your routine.

1: MAKE THE MOST OF YOUR COMMUTE:
Walk or bike to work. If you ride the bus or the subway, get off a few blocks early or at an earlier stop than usual and walk the rest of the way. If you drive to work, park at the far end of the parking lot — or park in the lot for a nearby building. In your building, take the stairs rather than the elevator.

2: LOOK FOR OPPORTUNITIES TO STAND:

You'll burn more calories standing than sitting.  Stand while talking on the phone. Better yet, try a standing desk — or improvise with a high table or counter. Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices.

3: TAKE FITNESS BREAKS:

Rather than hanging out in the lounge with coffee or a snack, take a brisk walk or do some gentle stretching. For example, face straight ahead, then lower your chin to your chest. Or, while standing, grab one of your ankles — or your pant leg — and bring it up toward your buttock. Hold each stretch for 15 to 30 seconds.

4: TRADE YOUR OFFICE CHAIR FOR A FITNESS BALL:

Consider trading your desk chair for a firmly inflated fitness or stability ball, as long as you're able to safely balance on the ball. You'll improve your balance and tone your core muscles while sitting at your desk. You can even use the fitness ball for wall squats or other workplace exercises during the day.

#5: KEEP FITNESS EQUIPMENT IN YOUR WORK AREA:

Store resistance bands — stretchy cords or tubes that offer weight-like resistance when you pull on them — or small hand weights in a desk drawer or cabinet. Do arm curls between meetings or tasks.

#6: GET SOCIAL:

Organize a lunchtime walking group. You might be surrounded by people who are ready to lace up their walking shoes — and hold each other accountable for regular exercise. Enjoy the camaraderie, and offer encouragement to one another when the going gets tough.

7: CONDUCT MEETINGS ON THE GO:
When it's practical, schedule walking meetings or walking brainstorming sessions. Do laps inside your building or, if the weather cooperates, take your walking meetings outdoors.

8: PICK UP THE PACE:

If your job involves walking, do it faster. The more you walk and the quicker your pace, the greater the benefits.

9: IF YOU TRAVEL FOR WORK, PLAN AHEAD:
If you're stuck in an airport waiting for a plane, grab your bags and take a brisk walk. Choose a hotel that has fitness facilities — such as treadmills, weight machines or a pool — or bring your equipment with you. Jump-ropes and resistance bands are easy to sneak into a suitcase. Of course, you can do jumping jacks, crunches and other simple exercises without any equipment at all.

Read More »

Top 3 Exercises for a Strong Core and Ripped Abs.

When I'm in a time crunch and can't hit all my favorite plank variations, I have three moves I always rely on, and one of them involves that funny-looking blue half-ball that you always see at the gym called a BOSU ball.

In recent studies by the National Center for Biotechnology Information, using a BOSU ball under your lower back during core training can increase activation of the rectus abdominis by nearly 25 percent. (Yes, please!) Simply add these three moves to your workout, either between sets or at the end, to really feel the burn.


#1. Single-Leg BOSU Bicycle:

One of the best way tighten the lower abs is by moving your legs. Really focus on bringing the abdominal wall in throughout your movement instead of flexing your abs too much and letting them stick out. Imagine your waistband shrinking, and pull your belly button into your lower back.

- Position yourself so that the bottom of your booty hits at about the last circular line of the BOSU.

- Lean back, placing one hand behind the head and the other to the side for balance.

- Extend the opposite leg and arm long off the floor, and then twist your knee to your elbow as you come up.

- Make sure to extend all the way back down, feeling a slight arch in your upper body at the bottom of the movement, and keep the elbow wide. Do 15 reps on each side, and then repeat.

*TIP: These will make you feel the burn quickly. Do as many as you can with a slow, controlled pace.

#2. Oblique Crunch Plank:

Sometimes simple is good. This high-plank variation simply pulls one knee up at a time to activate the obliques and stabilizing muscles. This move also tones your shoulders and legs as you work.

To really get the most out of this one, play with tempo. Try the first 10 with a slower pace (count to two coming up and two going back down). For the next 10, double the pace without a break. As always, exhale as you pull the knee wide and pull the belly button in.

- Starting in a high plank, place your hands directly under your shoulders.

- Maintain the position as you pull one knee wide to the side, all the way to the elbow.

- Return to starting plank and switch sides.

Do 10 reps slow (count to two coming up and two going back down) and then 10 reps fast (double the tempo) for two to three sets.

#3. Hanging Straight-Leg Raise:

One of the reasons the BOSU can do so much to engage your core is the slight hyperextension it creates through the upper body by being on a rounded surface instead of a flat one. To really amp things up, get rid of a supportive surface all together. The biggest challenge here is to not swing or use momentum. Take your time and keep the movement as smooth as possible. Hanging from a bar with a straight body, ensure that your arms are long and shoulders are down away from your ears through the entire exercise.

- Keeping your legs as straight as possible, lift them to the bar (or as high as possible).

- Slowly lower your legs to starting position and repeat. Do 15 to 20 reps.

*TIP: Not quite there yet? Modify by bending your knees and keeping your legs apart. Pull your knees toward your elbows and you'll be progressing to straight legs in no time.

Read More »

The Best Exercises to Get Strong, Toned Arms.

Having excess fat on your arms can be embarrassing, especially in the spring and summer while everyone around you is wearing tank tops and other sleeveless shirts. There are several exercises that can be done at home to help shed the fat and tone your upper arms, however. By practicing these exercises daily, you'll be able to slim down and tone your arms, making the warmer months much more enjoyable.

1- Practice doing pushups:

 Pushups are one of the easiest ways to tone your upper arms because they require no specialized equipment. Start by placing your palms on the floor parallel to your shoulders. Keep your arms straight and your elbows locked. You can also do pushups on your knees. Bend your elbows to lift your body up and down. Start off by doing 20 reps per day and increasing them as time goes on for maximum results.

2- Sit up with your back straight and your legs placed firmly on the floor:

 Take a dumbbell in each hand. Lift your arms so your elbows are pointed towards your feet and position your hands by the side of your head. Keeping your elbows as straight as possible, slowly lift the weights above your head and towards the ceiling. Bend your arms back down so your hands and the dumbbells return to the side of your head. Practice doing between 15 to 20 reps each day for maximum results.


3- Tone your upper arms by doing arm circles :

Stand up with your feet together and a dumbbell in each hand. Spread your arms out so you make a "T" shape, then rotate both arms in a small clockwise circle. For maximum results, do this 20 times then switch to counter clockwise circles.

4- Work out by doing concentration curls:

 Sit at the end of a chair with your feet on the floor and your legs spread out. Place a dumbbell between your legs and bend over to pick it up. As you pick up the dumbbell, place your elbow against your knee and keep it there. Do this 20 times with each arm.

Read More »

The Right Exercises to get the Results you're After

 Superset workouts maximize your results, increasing your muscle gains twofold. Whether you're trying to get more definition in your muscles right before a big competition, or you just want help building more muscle mass, supersets are one of your most effective options. If your shoulders, biceps and back are the key areas you're focused on, you need the right exercises and workout plan to get the results you're after.

1- Working the Right Muscles:

When you want to target certain areas of your body and get big muscle gains, it's important to be sure you're working the right muscles. The deltoids make up the shoulders, while the bicep muscles sit at front on your upper arms. The back is primarily made up of the trapezius muscle, a large, triangular-shaped muscle of the upper back, with the latissimus dorsi as the largest muscle in the lower back.

2- Supersets for Shoulders:

To build big deltoids, include the barbell upright row in your exercise regimen. With a narrow stance, stand with your arms extended straight down, holding a barbell with an overhand grip. Pull the bar up to your neck so your arms are bent and perpendicular to the floor. Return to your starting position. Other targeted shoulder exercises include the dumbbell overhead press and military press. Do three to five sets of six to 12 reps for each exercise.

3- Build Your Biceps:

Barbell curls are one of the most effective exercises for building the biceps. Stand straight, feet shoulder-width apart, arms down in front of you, hands in an underhand grip grasping onto a barbell. Flex your arms at the elbows, raising the bar up to your chest, then lower it back down to its starting position for one rep. Also, include preacher curls and barbell drag curls as part of your workout. Complete three sets of eight to 10 reps of each exercise.

4- Big Back Gains

To work the muscles in your back, include bent-over rows, chin-ups and barbell shrugs in your superset workout. To execute a barbell shrug, stand with a narrow stance, holding a barbell so it rests in front of your thighs, hands with an overhand or mixed grip. Keep your back straight and shrug your shoulders up, elevating them as high as possible while keeping your arms fully extended. Lower your shoulders back down for one rep and repeat. Complete three sets of 12 reps for each exercise.

5- Maximizing Your Results

Always maintain proper form from start to finish with every exercise, and only increase the weight when you're no longer feeling challenged because your muscles have adapted to the current weight. Also, even though you're focused on these specific areas of your body, don't forget to include enough exercises to work the other major muscle groups in your body as well, or at least a few for the lower body. Otherwise, you could potentially be putting yourself at risk for health issues such as strength imbalances and postural difficulties, warns the American Council on Exercise.


6- Stick to the Superset Rules:

Perform your workout at least three to four times a week for big gains, on nonconsecutive days when possible, to give your muscles much-needed resting time in between workouts. You want increased intensity with a superset workout as opposed to a regular strength-training workout, so minimize your resting time between sets during your workout. Don't forget to eat right to give your body the energy it needs to make it through these vigorous workouts, in particular by feeding your body an adequate amount of protein and carbs after a workout, advises Muscle & Fitness.

 Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

Read More »

The 6 Best Kettlebell Exercises You Need To Do.

Resembling a mini bowling ball with a handle, kettlebells are great for cardio, strength, and flexibility training. Start by picking up the weight of your choice. Women usually grab between eight and 16kg weights, while men go for 16 to 32kg, though these weights vary depending on the exercises of choice. And hey, no harm in starting low and working your way up. Reps and sets will depend on intensity and fitness levels, for most of these moves, we recommend aiming for three to five sets of 10-30 reps with good form. (We strongly suggest starting with a trainer or kettlebell aficionado to make sure everything’s kosher.

1. Two-Handed Kettlebell Swing:

•Targets: Shoulders, back, hips, glutes, legs
•Level: Beginner
•How to: This exercise is all the kettlebell rage! Stand up straight, with feet a bit wider than hip-distance apart. Grab hold of the handle with both hands, keeping the palms face down and arms in front of the body. Maintain a slight bend to the knee and drive the hips back, lowering the body—but not too low, this isn’t a squat! Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged.

•Remember: The motion should come from the hips (not the arms!) as the body returns to standing. Lower the weight back down between the legs while lowering again, and keep this swinging motion going for 12-15 reps (or more, depending on your kettlebell capabilities).

2. One-Handed Kettlebell Swing

•Targets: Shoulders, back, hips, glutes, legs
•Level: Beginner-Intermediate
•How to: This movement is the same as the two-handed swing, except using only one hand at a time. Swing the kettlebell up with one arm, but still swing the other arm to help drive momentum. Alternate hands when the kettlebell is behind the legs; aim for 10-12 reps with each arm.

3. Two-Arm Kettlebell Row

•Targets: Back, arms, shoulders
•Level: Beginner-Intermediate
•How to: Grab two kettlebells for this one. (Double the pleasure, double the fun, right?) Place them in front of the feet and bend the knees slightly. Next, bend over, grab both kettlebells, and pull them towards the stomach, keeping the elbows close to the body and the back straight. Lower the weights, repeat for 12-15 reps max, feel like a champ.


4. Kettlebell Figure-8

•Targets: Arms, back, abs
•Level: Intermediate
•How to: Looking to impress a certain someone at the gym? Then try this: Start with legs a bit wider than hip-width distance apart, and lower yourself into a quarter-squat position. (Keep that back straight and chest up!) Grab the kettlebell with the left hand and swing it around the outside of the left leg and then back between the legs. Next, pass the kettlebell to the right hand and swing it around the outside of the right leg. Keep this motion going, similar to the classic basketball drill! Can you do a minute straight? (Be sure to switch directions half-way through!)

5. Kettlebell High Pull

•Targets: Shoulders, arms, glutes, legs
•Level: Intermediate
•How to: Turn those toes out 45 degrees with feet a bit wider than shoulder-width apart. Place the kettlebell on the ground between both legs and begin to squat while keeping the core engaged, and grip the kettlebell handle with one hand. Then, using force from the hips, push through the heels to rise to standing, pulling the kettlebell upwards while the elbow drives up. Lower back down and switch arms. Shoot for 10-12 for each arm.


6. Kettlebell Front Squat

•Targets: Legs, glutes, back
•Level: Intermediate
•How to: What’s a squat without a kettlebell in hand? Stand up straight, holding the kettlebell in front of the chest with both hands, keeping the elbows close to the body. Start squatting by driving the heels into the ground and pushing the hips back until the thighs are parallel to the ground or just below. Return to standing, and repeat for 15-20 reps (or more) Just remember: quality over quantity.

Read More »

The best 3 core exercises for perfect abs.

We all want a toned, flat stomach. No surprise there. But since many women are still relying on crunches to get it, we want to make one thing clear: Crunching is not the most effective abs workout. "Crunches work only the muscles on the front and sides of your abdomen, but it's important to target all the muscles of the core to get more defined abs—including lower back, hips, and upper thighs," says Lou Schuler, co-author of The New Rules of Lifting for Abs.

Here's the best 3 core exercises you've never done, and they'll reveal the abs you never knew you had.


1- KETTLEBELL PULLOVER:

HOW TO DO IT: Lie on your back and raise your legs. Bend your knees 90 degrees and spread them apart while keeping the bottoms of your feet together. Lift a kettlebell straight above your head, holding the sides of the handle in both hands. Lower the weight behind you, stopping a foot off the floor. Hold for 30 seconds, and lift it back above your head. That's 1 rep. Do 5.


WHY IT WORKS: "Pulling things overhead while lying on your back is what you did when you were a baby," says Hartman. "It's a natural movement that perfectly aligns your extremities and loads your trunk, activating and strengthening your core."

2- PLANK CABLE ROW:

HOW TO DO IT: Attach a handle to the low pulley of a cable station and face it in a plank position, resting your weight on your forearms. Grab the handle in your right hand with your arm outstretched. This is the starting position. Pull the handle toward your right side, stopping when your elbow touches your ribs. Return to the starting position. Do 3 sets of 10 reps per arm.


WHY IT WORKS: "Pulling weight toward you in a plank engages your lats, abs, and obliques," says Tony Gentilcore, C.S.C.S., a trainer at Cressey Performance in Massachusetts. "That not only rocks your core and boosts torso stability but also helps you build a better-looking back."


3-  HALF-KNEELING VERTICAL PALLOF PRESS:

HOW TO DO IT: Attach a triceps rope to a cable machine and turn away from it while holding the ends of the rope in your hands on either side of your head. Drop into the bottom position of a lunge, with your front knee bent 90 degrees and your rear knee touching the floor. Brace your core and press the ends of the rope overhead until your arms are fully extended. Pause, and lower them. Do 3 sets of 8 reps.


WHY IT WORKS: "This move forces your abs to battle against the backward pull of the weight stack," says Gentilcore. "That's a new stimulus for most guys, making it a good core builder that also smokes your shoulders."

Read More »