Machine Crunches Strengthen and Work Abdomen

Getting a well chiselled abdomen totally depends on how you work them ? no one was born with a six pack abs. You will have to understand that just like any muscle, if you want to build definition, you will have to hit your muscles with various resistances and at various angles. Well, regular crunches will help you tone your abs, but if you really want the chiselled look, you will have to abdominal machine too. What You Need to Perform machine Crunches You will an abdominal crunch machine, time and dedication. How to Perform Machine Crunches Look for the abdominal crunch machine at the gym. This machine has a seat that is attached to a weight stack. You will also notice that a padded area is also attached to the weight stack, around the area where your chest should be when you sit down (on the seat). It is not uncommon to mistake this machine for the back extension ? this is because these two machines look very similar. The one and only difference between the abdominal crunch machine and the back extension machine is way the padded bar moves. The padded bar moves backward on the back extension machine and moves forward on the abdominal crunch machine. Start with a light weight so that you see what you can successfully handle for repetitions. Choose a weight that you can handle for at least 10 repetitions. You should also make sure that you adjust the height of the seat and the placement of the padding according to your height. Some abdominal crunch machines have charts that provide institution for appropriate settings for both the padding and the seating. When you sit in the machine, place both feet flat on the ground. You should place your chest on the padding and make sure you place your hands where you feel the most comfortable. You can place them on the pad or place them on the handles attached to the seat. Make sure that you keep your back and abdominal muscles tight all through the movement in order to avoid injury and to also get the best out of the exercise. As soon as you are seated in this position with your chest placed on the pad, you are ready to start this exercise ? this will be the starting position. You should push your chest forward on the pad and ensure that your abdominal muscles do a lot of the work. When you lean face first towards the ground, you should begin to feel a tightness in your abdominal muscles. Do not over do it! Just make sure you...

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No Membership Required: 7 Great Workouts Without the Gym
Sep30

No Membership Required: 7 Great Workouts Without the Gym

Exercising doesn’t have to be expensive and being short on funds shouldn’t be an excuse for not getting enough daily exercise. With a little thought and determination it is possible to exercise almost for free every day! Walking – This is of course one of the cheapest and easiest exercises to do. All that you really require is a pair of walking shoes, which you probably have anyway. All that is left is to put on your shoes and walk for 20 to 30 minutes each day. Crunches – Crunches are a great way to strengthen your back and stomach muscles. Aim to perform one to two sets a day of about 10 to 20 crunches in each set. As you improve you can either increase the number of sets or increase the number of repetitions. Cycling – Most people have access to a bike and cycling is a wonderful exercise. It improves and strengthens your muscles and your cardiovascular system. Going on a bike ride is a great way to de-stress yourself after a hard day at work. It is also enjoyable by yourself or with a group of people. Dancing – What’s to stop you from putting on your favourite music and dancing? This is a great form of exercise that requires no new clothing or shoes. You can dance around the house with your kids or alone while doing your housework. Playing Ball – Get outside with your spouse, girlfriend, boyfriend or kids and play some type of ball game. This could be soccer, baseball, volleyball or just having a good old game of catch. This is a great way to have fun and brings back memories of your childhood. Swimming – If you are lucky enough to live near a lake or river you can enjoy going for a swim all summer long. This normally costs nothing unless you have to pay for parking at a beach area. Memberships at local swimming pools can be relatively inexpensive and a good way for a family to spend some quality time together. Hiking – Grab your hiking boots and head out to a local walking trail. This is a fantastic way to visit local scenic areas and get some fresh air into your lungs. It also makes for a wonderful day out with the family. Why not take a picnic lunch and really enjoy your outing. So there you have some inexpensive ideas on how to fit exercise into your lifestyle. You really have no excuses left anymore, it’s time to start exercising and living...

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Turn Your Chores into a Workout
Sep30

Turn Your Chores into a Workout

Who said exercise couldn’t be fun? You can literally exercise any time, any place if you just use your imagination a little. Take for example regular household chores, did you know that a 150 pound woman can burn approximately 230 calories in thirty minutes just by performing housework? Who said housework was a chore? Not anymore! It is very true housework can really burn the calories especially if you put a little more effort into it. So instead of just vacuuming in a kind of lazy way, concentrate on your movements. Push the vacuum a little further away from you and pull it back with more gusto! Now you are burning a few extra calories. The same applies to cleaning the bath tub or washing the floors. Instead of thinking about how much you dislike the chore. Think instead about applying a bit more pressure to your movements. When you are cleaning and dusting take longer strides with your legs too. Take a long stride and then hold the position for a few seconds to help stretch your muscles. Then bend at the knees. When picking things up off the floor use your knees to bend down or you can bend straight legged. But just be careful not to over stretch and pull a muscle. Outside the house you have lots of additional ways to exercise. Gardening, weeding, cutting and raking the lawn are all wonderful workouts. If you don’t normally do these chores offer to do them once a week and take advantage of using a different set of muscles. The same goes if you have a dog, offer to be the one to take them on a walk. Or give your dog a surprise and take him for two walks a day instead of one, they will be excited and happy to go with you. Most kids these days have some type of gaming console so why not take advantage of this and get an exercise video game. If you are a little embarrassed about anyone seeing you, get up early in the morning and play the game. Before long your kids will want to exercise along with you. It really is easy to incorporate exercise into your daily chores. No matter what cleaning chore you are doing there is a way to bend, stretch and just put more effort into it. So go ahead and have fun while cleaning, your body will love you for...

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Super Charge Your Workouts, Here’s How
Sep30

Super Charge Your Workouts, Here’s How

There is more to exercise than just getting up each morning and going for a daily walk or visiting the gym. Exercising correctly involves making changes in your entire lifestyle. Why? Because this is the best way to derive the most benefit from exercising. To start with you can choose to do a low impact exercise routine such as walking, swimming or even lifting light weights. Your aim is to exercise for at least 20 minutes and have your pulse rate increase by approximately 75 Sipping on water during this time is recommended to help keep you hydrated. Before you begin your actual workout you should eat a small meal that consists of carbohydrates and some protein. If you attempt to exercise while hungry your body will start to feel weak and you won?t have the energy to complete even twenty minutes. Try to eat about an hour before you are due to begin your workout. Stretching is really important as it allows your muscles and your core body temperature to increase. Have you ever noticed how dogs and cats stretch after getting up? They very rarely get up and run, unless of course someone is at the front door! After your workout if you feel hungry you should eat a piece of fruit. It has been shown that eating fruit after exercising allows your body to use the simple sugars in the fruit more effectively. During the day you should try to eat six small meals that consist of plenty of fresh vegetables and small amounts of protein. In addition to this you want to drink around 64 oz of water as this will help to remove toxins and other unwanted waste from your body. Sleep is another essential part of exercising and living healthy. Without enough sleep you won?t have the energy and drive to exercise regularly. It is recommended to get around 8 hours of solid sleep if possible. If you have trouble sleeping try purchasing a new pillow which conforms to your body. It is possible to get pillows that are specifically designed for those who sleep on their backs, stomach and/or side. Trying to reduce stress is important for everyone and less stress will allow you to concentrate on getting the most out of your workout. In addition try to limit your consumption of alcohol and avoid smoking. If you follow the above advice you will notice that you can really reap the most benefit from each and every workout...

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The Facts and Figures Related to Obesity
Sep30

The Facts and Figures Related to Obesity

Overweight is the amount of body weight including muscles, bone, fat, and water that are in excess. Obesity is the excess of accumulated body fat. It is possible to be overweight based on factors of muscle, such as the case of body builders, which have muscle that weighs three times the amount as fat. Most people that are overweight are also considered obese. One in three adults age 20-74 is overweight. This equals 58 million Americans based on the studies from 1980 to 1991, with the numbers growing every day. Overweight and obesity are known risk factors for heart disease, high blood pressure, gallbladder disease, diabetes, some forms of cancer, breathing problems, and arthritis. Women with more than 25body fat and men with 30of body fat are considered obese. It is hard to really measure body fat based on the fact muscle weighs more than fat and the calculations used to measure body mass index (BMI) does not take into consideration the factor of the amounts of muscle on the person’s body. The most accepted method of calculating body fat is the underwater method, which is limited to laboratories with special equipment and not as widely used. There are two simpler methods for measuring the body fat. One is the skinfold thickness measurement. This test measures the thickness of the skin on different areas such as the triceps. The measurements vary based on the skill of the person taking the measurements. The other test is bioelectric impedance analysis (BIA). BIA sends a small amount of electrical current through the body to estimate the total body water levels. The higher amounts of water levels indicate the amounts of muscle matter. Yet this procedure may not be accurate for people that are severely obese. The numbers of overweight adults in America in the age range 20 to 74 years old for females are 32 million and men are 26 million. The numbers of overweight youth ages 6 to 17 years old is about 4.7 million or 11of the children in that age group. Some of the primary reason for people being overweight can be seen in the foods consumed and the exercise levels practiced. The percentage of dietary fat in adults is 34 Saturated fat is 12 Extra calories consumed to gain a pound or to burn a pound is 3,500 calories. The number of women trying to lose weight is 33 to 40 The number of men trying to lose weight is 20 to 24 The average calories burnt while eating is .023 kcal per minute. The annual number of deaths related to poor diet and inactivity is over 300,000....

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