Exercise of the Week: The Plank
Filed under: Prevention, Exercise
For those of you who were with us about six months back, I introduced an ongoing exercise program that centered around your TV viewing schedule. More or less, I offered up workouts that you could perform during your favorite TV shows, using visual and audio cues from said shows to start and end a particul
ar exercise. For example, if you were watching CSI, you may have been doing a set of 25 crunches every time a character in the show mentioned the word Blood. There were various cues for various shows, and by the end of the week you had completed an enjoyable workout without missing even a frame of your favorite programs. Getting back to that idea, I thought it would be fun to highlight a new exercise each week. Although this does not directly involve watching television, you could surely set-up your own cue system to just about any show you wanted. The important part is to be armed with an assortment of effective and easy-to-do exercises, which is what I hope to show you at least once a week for many weeks to come.
With that all said, I think the Exercise of the Week will be the Plank. In what at first blush actually looks more like a frozen stance than an exercise of any kind, the Plank is nonetheless a great exercise to work your abdominal and lower back muscles (making up what is commonly referred to as your core). By placing your body in a push-up position, you should place your forearms flat on the floor beneath you. Then, your goal is to keep your body as straight as you can off the ground as you remain in this position for approximately 30 seconds. If you can't last for 30 seconds, try 20. If 20's a no-go, reach for 10 or 15. Soon enough you will build your core strength to a point where 30 seconds seems like child's play. Do at least 2 total sets of this exercise.
As stated, the Plank may not look like much, but mark my words: You'll feel it. Expect to feel tension in your midsection, arms, and back. And while it isn't exactly classified as an aerobic exercise, you will still feel a bit winded by the end of the determined amount of time you hold the position.
I’ve Rediscovered My Waist
After many years my waist has finally emerged from under all the flab. I’ve got some shape back and I’m thrilled. The combination of sensible eating and regular exercise has been the secret.
My fitness regime is made up of walking 40 minutes three of four times a week, strength training twice a week and a daily stretching routine called Psycholcalisthenics. Since starting this stretching routine the change in my shape has been quite dramatic.
Psycholcalisthenics is a routine of 23 exercise. It takes about 25 minutes to perform the full number of repetitions for each exercise. It uses the breath to create vital energy throughout the body. I guess it could be described as aerobic yoga. I always do the exercises first this in the morning. If I’m pushed for time I will do a short session with fewer repetitions. My motto is “one repetition is better than none” and since learning the exercises at a workshop in early April I’ve not missed a day except when ill with a migraine.
Another great thing about Psycholcalisthenics is that it does not require equipment so I can still do it when I’m away from home.
Isobel Whytock 1Stop-Weightloss.com
Exercise of the Week: The Lunge
Filed under: Exercise
It's Tuesday, which means it's time for another installment of The Exercise of the Week here at TheCardioBlog. All
previous Exercise posts can be found in the archives of the site, so feel free to do some digging if you're just tuning in now. But, before you begin your search for older posts, maybe you can first join in with us this week as we examine the Lunge, a fantastic lower-body exercise that will help tighten and tone your legs, calves and butt.
The Lunge involves balance and a little bit of coordination; so in exercise terms, that means that you'll also be using your stabilizing or core muscles, as well. The primary muscles you'll hit are your hamstrings, glutes, calves and quadriceps -- basically, your leg muscles. To perform the Lunge, start by thinking of the movement itself as nothing more than a large, deep step. By conceptualizing such a movement, you're actually already halfway there. Now, to actually do it, start off with your feet together. Keep your hands on your hips, akimbo in stance. Next, take a long, step forward with one leg, landing your foot securely on the floor. Then, you want to lower your body in a squatting motion, bringing your back leg forward to meet the front leg as you do. By the end of this motion, you should be standing completely erect again, and with both feet again side-by-side. Continue by then leading with the opposite foot, with the motion recapitulating from there.
There are several variations to the Lunge, but beginners may want to stick to what's known as the Walking Lunge (which is the version described above). As you progress, you can carry small weights in your hands, making the movement more difficult by adding additional resistance. From there, you can later move on to Reverse Lunges, the Lunge Press (which involves pressing weights over your head as you reach the extended portion of your Lunge), Side Lunges, and several other variations. The best part about the Lunge -- particularly the Walking Lunge -- is that the exercise is aerobic, so you will benefit your heart, as well as your leg muscles.
P.S. Here's a good video to demonstrate the Lunge.
Note: The content presented in this post is for informational purposes only. Please consult your doctor or fitness professional before starting a physical fitness program.
Exercise of the Week: the Bench Press
Filed under: Exercise, Exercise of the Week
If there's any one exercise that everyone seems to use as a show of pure strength and power, it is certainly the 
bench press. "How much ya' bench?" is a popular question thrown around weight rooms, and the answers are almost always inflated so as to match the ego of the responder. But, throwing around as much weight as possible may not exactly be the best way to see and feel results from this exercise. That's why I am highlighting the proper form, execution and target muscles of this gym workout staple.
The bench press targets the development of the pectoral muscles (aka the chest muscles), but also calls upon help from your triceps (located on the back of your arms) and deltoids (aka shoulders). To properly do this exercise, you first have to lie flat on your back on a bench (or sturdy alternative -- remember my makeshift bench idea with milk crates and a long, thick plank of wood?). You will then place an equidistant grip on the bar with your hands, lifting it off the support rack. Once you have the bar securely above your sternum and with your arms fully extended, you can now begin. Slowly lower the bar until it touches the chest or stops only an inch from the chest (this is up to you), but be sure to not let the weight "bounce" off of you. Once you've reached the bottom of the movement, hold for one second and then press the weight back up to the starting position. Tip: when you raise the bar, be sure to exhale the air you took in while you were lowering it. Also, when you press the weight upward, try to avoid completely locking your elbows to full extension. This will ensure that there is constant pressure and also help avoid elbow injury). Continue this motion for the desired number of repetitions and sets.
There are several variations to the bench press, including the incline bench press, the decline bench press, the dumbell bench press, etc. Also, you can try mixing up the amount of reps you do from one set to the other, or even the amount of weight you place on the bar. Bear in mind that if your goal is size and strength, fewer reps/longer rest in between sets/fewer sets/heavier weight is the combination you want to go with. If muscle tone and a bit of cardiovascular effect are your desired results, I would stick with a combination of more reps/shorter rest in between sets/more sets/lighter weight.
For a good video demonstration of the bench press, click HERE.
Note: The content presented in this post is for informational purposes only. Please consult your doctor or fitness professional before starting a physical fitness program.
Permalink | Email this | Linking Blogs | CommentsExercise of the Week: Step-Ups
Filed under: Type 1, Type 2, Exercise
Just because the summer season has reached its end, it doesn't mean that it's time to let our exercise programs 
go. People tend to put on more weight during the colder months for a few reasons: 1) Because they probably won't be donning their bathing suits at the beach for quite some time, and 2) Because our bodies are designed to slow our metabolism down -- a carry-over from our more primitive days when food sources became more scarce during the cold season. For these reasons, and probably about eight thousand others, it's a smart idea to keep stoking the flames of your metabolism right through the upcoming frost. So, to help you do just that, I'm showing you an exercise this week that will help you burn some serious calories while toning up your legs.
Called the Step-Up, this cardiovascular movement will help you speed up your metabolism as you strengthen and tone your quadriceps, glutes, hamstrings, and even your calves. To perform this exercise, start by standing in front of a weight bench or any safe substitute for one (tip: take two milk crates, spread them apart, and place a firm, wooden board over them -- a great, makeshift bench). Next, take your right foot and place it on the surface of the bench. From there, step-up onto the bench, using your right leg to power the rest of your body up. Once you are standing firmly on top of the bench with both feet, step back down with one leg and follow with the other. Then, step up onto the bench with your left leg, following with your right. Repeat this movement for several repetitions, increasing speed and perhaps even adding small weights (dumbells in hand work well, as does holding a medicine ball) as you get stronger and more familiar with the movement.
I found a very good video demonstration for the Step-Up on ShapeFit.com. To view it, click HERE.
Note: The content presented in this post is for informational purposes only. Please consult your doctor or fitness professional before starting a physical fitness program.
[RESEARCH] Benefits of supervised group exercise programme for women being treated for early stage breast cancer: pragmatic randomised controlled trial
Objectives To determine functional and psychological benefits of a 12 week supervised group exercise programme during treatment for early stage breast cancer, with six month follow-up.
Design Pragmatic randomised controlled prospective open trial.
Setting Three National Health Service oncology clinics in Scotland and community exercise facilities.
Participants 203 women entered the study; 177 completed the six month follow-up.
Interventions Supervised 12 week group exercise programme in addition to usual care, compared with usual care.
Main outcome measures Functional assessment of cancer therapy (FACT) questionnaire, Beck depression inventory, positive and negative affect scale, body mass index, seven day recall of physical activity, 12 minute walk test, and assessment of shoulder mobility.
Results Mixed effects models with adjustment for baseline values, study site, treatment at baseline, and age gave intervention effect estimates (intervention minus control) at 12 weeks of 129 (95% confidence interval 83 to 176) for metres walked in 12 minutes, 182 (75 to 289) for minutes of moderate intensity activity reported in a week, 2.6 (1.6 to 3.7) for shoulder mobility, 2.5 (1.0 to 3.9) for breast cancer specific subscale of quality of life, and 4.0 (1.8 to 6.3) for positive mood. No significant effect was seen for general quality of life (FACT-G), which was the primary outcome. At the six month follow-up, most of these effects were maintained and an intervention effect for breast cancer specific quality of life emerged. No adverse effects were noted.
Conclusion Supervised group exercise provided functional and psychological benefit after a 12 week intervention and six months later. Clinicians should encourage activity for their patients. Policy makers should consider the inclusion of exercise opportunities in cancer rehabilitation services.
Trial registration Current controlled trials ISRCTN12587864.
Exercise of the Week: the Bench Press
Filed under: Type 1, Type 2, Exercise
If there's any one exercise that everyone seems to use as a show of pure strength and power, it is certainly the 
bench press. "How much ya' bench?" is a popular question thrown around weight rooms, and the answers are almost always inflated so as to match the ego of the responder. But, throwing around as much weight as possible may not exactly be the best way to see and feel results from this exercise. That's why I am highlighting the proper form, execution and target muscles of this gym workout staple.
The bench press targets the development of the pectoral muscles (aka the chest muscles), but also calls upon help from your triceps (located on the back of your arms) and deltoids (aka shoulders). To properly do this exercise, you first have to lie flat on your back on a bench (or sturdy alternative -- remember my makeshift bench idea with milk crates and a long, thick plank of wood?). You will then place an equidistant grip on the bar with your hands, lifting it off the support rack. Once you have the bar securely above your sternum and with your arms fully extended, you can now begin. Slowly lower the bar until it touches the chest or stops only an inch from the chest (this is up to you), but be sure to not let the weight "bounce" off of you. Once you've reached the bottom of the movement, hold for one second and then press the weight back up to the starting position. Tip: when you raise the bar, be sure to exhale the air you took in while you were lowering it. Also, when you press the weight upward, try to avoid completely locking your elbows to full extension. This will ensure that there is constant pressure and also help avoid elbow injury). Continue this motion for the desired number of repetitions and sets.
There are several variations to the bench press, including the incline bench press, the decline bench press, the dumbell bench press, etc. Also, you can try mixing up the amount of reps you do from one set to the other, or even the amount of weight you place on the bar. Bear in mind that if your goal is size and strength, fewer reps/longer rest in between sets/fewer sets/heavier weight is the combination you want to go with. If muscle tone and a bit of cardiovascular effect are your desired results, I would stick with a combination of more reps/shorter rest in between sets/more sets/lighter weight.
For a good video demonstration of the bench press, click HERE.
Note: The content presented in this post is for informational purposes only. Please consult your doctor or fitness professional before starting a physical fitness program.
Exercise of the Week: Hanging Leg Raises
Filed under: Prevention, Exercise
With Tuesday almost coming to a close, I have to hurry to get my Exercise of the Week post in on time (or else the 
Weblogs editor will show me the true meaning of deadline). I'm running somewhat behind schedule because I spent a little while longer than usual at the gym tonight, working my abs with an exercise I'd now like to share with all of you.
It's called the Hanging Leg Raise, and it's arguably the single-best exercise you can do to work your abdominals. Unlike crunches and other popular ab movements that mostly target only the upper abs, Hanging Leg Raises target your whole midsection -- with particular emphasis placed on your lower abs. Now, before we go further, let's talk briefly about those very same lower abs. You know, the part of your tummy that never seems to tone up, no matter how much you diet, how much cardio you do, or how many ab exercises you bang out. You may even have a solid four-pack going on, but for some crazy reason, you can't seem to get a full six. The reality is that to truly get a flat and toned lower abdominal region, you have to reduce your body fat. This is especially true for men, as it is in this area that we collect the most fat.
But, leaving diet and cardio tips out of it for now, let's focus on how we can tone the muscles in your lower abs themselves. This way, when you do lower your body fat, you'll have the rest of your six pack already there waiting for you!! Alright, enough talking...let's get moving.
To perform Hanging Leg Raises, place an overhand grip on a sturdy chin-up bar. Make sure that your feet are at least a few inches off the floor when you are fully extended. Keep your legs straight and your feet touching each other throughout the movement. Next, using the strength of your abdominal muscles, lift your legs straight out in front of you until your feet are about even with your eyes. It's actually best to allow your lower back to "roll" a small bit during this motion, but you do not want to start a swinging motion. In fact, if you find yourself sort of swinging back-and-forth like a kid on monkey bars, just wait in the extended position until your body stops swinging and then resume the leg raise movement.
This is a pretty difficult exercise to do, so don't be discouraged if you can only do a few -- or even none at all -- at first. For beginners, you may want to try doing this movement while using what's known as a Roman Chair (basically, it's the thing in the gym that looks like a tennis judge's seat...only without the seat, if that makes even an iota of sense). Or, if you still find even that to be too difficult (which is very possible. Like I said, it's not an easy exercise to do), you can try lying flat on your back on the floor or thin exercise mat. Place your hands underneath your lower back for stability and perform repetitions of lifting your legs up until your feet point at the ceiling and then lowering them until your feet are about six inches off the ground.
For a good, short video demonstration of Hanging Leg Raises that I found online, click here.
Note: The content presented in this post is for informational purposes only. Please consult your doctor or fitness professional before starting a physical fitness program.
Too much exercise can be bad for you too!
Filed under: Research, Exercise
Exercise is an important part of a healthy lifestyle. But in individuals with heart troubles, too much exercise can be a bad thing too -- it can speed up heart failure ... in rats, at least. These findings are in direct opposition to what researchers thought they would find -- that the more they exercised, the healthier rats are. But don't use these findings as an excuse to skip the gym for the next few decades -- it's still thought that a reasonable amount of exercise is better than a sedentary lifestyle. Excessive exercise might be a problem, but a daily walk will not kill you.
Exercise of the Week: The Boxing Workout
Filed under: Exercise, Exercise of the Week
There's a workout, and then there's a Work Out. And THEN, there's a BOXING WORK OUT. Trust me, there's a reason why boxers are able to spend over a half an hour in a ring exchanging punches and not go into cardiac arrest. It's because these guys and gals have trained their butts off for months before ever stepping foot in that arena, let alone that ring. But, you don't have to be Rocky Balboa to get the benefit of a boxing workout, which is why I am this week highlighting some of the basic boxing moves that you too can add to your fitness routine.
First of all, be sure to always maintain a proper stance. This means keeping your feet a little more than shoulder width apart, with your dominant foot in the back (in other words, if you're right handed/footed, than you want your right foot in the back and for your left foot to lead). Try your best to stay on the balls on your feet, which will allow you to do all your fancy stutter-stepping footwork (or for now, just keep you balanced). Your hands should be made into fists and kept close to your face. Your elbows need to be tucked closely to your body. From here, you're ready to start dotting some imaginary bad guy's eyes.
There are four basic punches in boxing: the Jab, the Cross, the Hook, and the Uppercut. To keep things easy, we're going to only focus on the Jab and the Cross. To throw the Jab, you need to flick out your lead hand (which should be the hand that is not dominant -- again, if you are right handed/footed, that hand/foot is kept toward the rear, whereas the weaker hand/foot leads...which, in this case, is your left). As you extend your arm to throw your Jab, your hand should twist like a corkscrew at the end of the punch. Once you have extended your arm, be sure to immediately bring your arm back, tuck your elbow back into your side and return your fist to the side of your face. To throw a Cross, you take your dominant hand and throw a straight punch with it, twisting at the waist as you do. Again, you want to twist your wrist at the end of the punch, adding more 'snap' to the motion. Once the punch is thrown, bring your arm back right away, tuck your elbow back in, and bring your fist back next to your face.
By combining these two punches, you are doing a 1-2 combination. A lot of times people will throw a few jabs before throwing a cross, which of course is fine (and very much the case in an actual boxing match). Use this punch combination on a large heavy punching bag (the cylindrical kind that hangs from the ceiling or stand) while wearing what are known as bag gloves (lightweight boxing gloves that can be purchased at most any sporting goods store or even Wal-Mart).
Boxing is broken into three-minute rounds with one-minute rests in between each round. In accordance with this design, that is how you will also train. Three minutes of, say, shadowboxing -- using the 1-2 combination I just taught you, followed by a round or two of jumping rope, followed by three or four rounds of hitting the heavy bag, and then finishing off with a few rounds of abdominal work.
Even if you take it slow at first (which I really suggest you do), you'll find that the boxing workout is absolutely exhausting. This is exactly why so many health clubs now offer "cardio-boxing" as a group aerobics class. You'll burn far more calories doing this workout than you will on a stair-stepper or walking on a treadmill, and you'll do so during less time. Intensity is the key. Like I said, there's a workout, and then there's a Workout. And then there's a BOXING WORKOUT. Try this routine and, before long, you'll be wearing a grey track suit and running the stairs of the Philadelphia Museum of Art.
For a great video demonstration I found online that features the basics of boxing, click HERE.
Note: The content presented in this post is for informational purposes only. Please consult your doctor or fitness professional before starting a physical fitness program.