Planet Fitness World

How to Work Out Your Arm Muscles

admin — Wed, 19 May 2010 14:34:50 +0000

Workouts are many and can involve different parts of the body. Let us talk about the arm muscle workout and see the different muscles that we can pump up. To start up, the arm consists of three main areas. These are the biceps, triceps and the forearms. The biceps are much smaller than the triceps and they are located on the front part of the upper arm. Beneath the biceps are the brachialis which are a flat muscle group that runs from the elbow all the way up to the upper arm bone. The triceps are located on the back of the upper arm. The forearms consists of 3 primary muscle groups; the forearm extensors, the forearm flexors and the supinators. The extensors lie along the outer sides of forearms, the flexors along the inner sides and the supinators on the upper and outer sections of forearms. Having an overview of the arm anatomy is essential so that any exercise workouts that you perform, they should give nothing less than optimum benefit to your arm muscles. It is very difficult to unlearn bad exercise habits. So be resolved to learn the right exercise techniques from the very start. Arm exercise workouts should not be over-trained if they are to develop appropriately. It has to be realized that arms are actually secondary muscles when undertaking exercise workouts involving the chest, back and the shoulder. One basic exercise that works the forearms and the biceps are the Standing Barbell Curls. The barbell is grabbed with an underhand grip while one stands with the feet shoulder width apart. The elbows should be close to the torso at all times as you move only your arms using the bicep strength to curl the barbell up to shoulder length. Hold the position momentarily for maximum bicep peak contraction and then slowly lower the barbell down. Exercise workouts for triceps include the Lying Barbell Extensions, Close Grip Bench Press, Tricep Push Down and the Tricep Bench Dips. The Bench Press is performed by having your feet flat on the floor with shoulder width apart while lying back on a bench. Position the barbell rack at arms length and over your lower chest and push the bar up and down. Always have a training partner in case you need help with this exercise. The Bench Dips are good for working all of your triceps. Try out some of the above exercise workouts. They are simple and the results can be seen in a few weeks time.

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LifeCycle Exercise Bike

admin — Thu, 06 May 2010 13:35:23 +0000

I have been working out on my Lifecycle exercise bike for several weeks now, and I must say that I do like the results that I am getting. Before I started using my Lifecycle exercise bike, it was so much more difficult for me to get all of the physical activity that my body needs to stay fit and healthy. I would go swimming a couple times a week, but this just was not enough activity. I know that swimming is the healthiest exercise that there is, so I tried to make it as frequent an occurrence as possible, but it was just such a hassle. I would have to head down to the gym, shower, swim, shower again, and then head back home, and I only had time to do that a few times a week at most. In addition to that, the pool was only open for a few hours a day for general swimming, the rest of the time being devoted to swimming classes.

Working out on my Lifecycle exercise bike is something that I can do at any hour, day or night. I do not have to make a big production of it, like I did with swimming. If I only have ten minutes, I can spend all ten of them on my Lifecycle exercise bike. When I used to go swimming, it would hardly be worth while to even go unless I had at the very least 2 hours in which to exercise. Now, I get a workout every day, even if it is not always a long one. Although working out half an hour probably does more for your heart, I still would say that cycling every day for ten to twenty minutes is better for me than an hour of exercise twice a week.

There are other things that you can do to exercise aside from riding a Lifecycle exercise bike, but few of them are as good. Some people prefer riding a road bike to a Lifecycle exercise bike, but this only works if there are good bike trails nearby. Otherwise, you will have to make frequent stops, which will totally kill the cardiovascular aspect of the workout, and that is no good. Jogging is, in some ways a good alternative to the Lifecycle exercise bike, but it has some problems to. Unlike Lifecycle exercise bikes, jogging shreds your knees, and the health benefits can be easily outweighed by the long term costs.

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BodyBuilding Exercise

admin — Wed, 05 May 2010 13:35:14 +0000

A well-planned exercise routine will not only help you replace fat with muscle, it will help you gain strength and flexibility. A bodybuilding exercise plan also improves bone strength, and lowers blood pressure. Whether you are a professional bodybuilder or you just enjoy hitting the weights hard at the gym, setting a goal for your bodybuilding exercise plan will help you achieve maximum results. Remember to make your goal challenging but be realistic.

Plan a routine that will help you reach the goals you have set. You may choose to plan on paper or on computer; whichever method you chose in planning your bodybuilding exercise goal, state your goal in a positive, precise way. It is best to choose performance-oriented goals instead of outcome-oriented goals. You can only control your own bodybuilding exercise goals, you have no control over other peoples routines, so don’t make you goal winning a competition. You might make your goal to gain a certain amount of muscles mass, or lose a specific amount of body fat. This type of goal works whether you compete or not.

Planning before you begin helps you get organized and stay focused. Putting it in writing makes it more formal, and more likely that you will stick to the plan. You should include short-term goals that help lead to your main long-term goal. Breaking down your main goal into smaller goals makes it easier to stay on your bodybuilding exercise routine.

Set a deadline for achieving your main goal. Without a deadline it can be easy to put off your bodybuilding exercise routine. Keep track of each workout you complete successfully. Plan on rewarding yourself once your long-term goal is met.

The most important step in planning is to include a proper warm-up period. Warming up reduces the change of injury and improves your performance. Warm up exercises of your bodybuilding exercise could include an aerobic activity such as treadmill walking, stepping, rowing or stationary cycling, or it could be arm circles, knee bends and shoulder circles. A third alternative is to lift light weights with a high number of reps.

The next step of your program will be tailored to the specific goal that you have set or area that you want to improve. If your goal involves your legs plan a bodybuilding exercise that works your legs, such as barbell squats or leg presses. Choose specific exercises that will increase your chest, like the barbell press, if that is your goal.

Perform each exercise carefully to avoid injury. To build mass, do fewer reps but include more sets and heavier weights, Rest at least 1 minute between sets. Another important part of your bodybuilding exercise plan is to eat properly and drink plenty of fluids.

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Neck Exercise

admin — Tue, 04 May 2010 12:56:09 +0000

Taking special care of your neck prevents spondylitis and keeps the muscles in shape. A strong neck helps promote good posture and helps prevent certain injuries. Neck exercise is especially beneficial to those who use computers a lot.

The neck twist is an effective exercise that relieves pain by loosening and stretching the neck tendons. It also stimulates the nerves in the cervical vertebrae. This particular neck exercise can be done sitting or standing.

If standing, stand with your feet parallel, about shoulder width apart. Keep your back straight and look straight ahead. Let your arms hang loosely at your sides. Breathe in through your nose, slowly and smoothly. Exhale through your nose, while slowly turning your head to the left as far as you comfortably can. Hold this position for a second or two.

Breathe in again, slowly through your nose as you gently turn your head back towards the front. Repeat the steps of this neck exercise, turning to the right. Continue the neck exercise alternating sides 10 to twelve twists per side. Try to stretch your neck a little farther each time.

If sitting, sit on a firm but comfortable chair. Keep your back straight and rest your hands on your thighs. Breathe in through your nose, slowly and smoothly. Exhale through your nose, while slowly turning your head to the left as far as you comfortably can. Hold this position for a second or two. Follow the same movements if you are standing.

Repeat this series of movements once or twice everyday. It will help relive neck pain and stiffness, and also to prevent certain neck problems. Don’t force it, stop if you feel pain, and use liniment on any pre-existing sore spots before you begin the neck exercise.

Another involves tilting your head back slowly, far enough so that you can look up. Hold this position for a moment, and then return slowly to the front facing position. Repeat this neck exercise three times a day with 5-10 repetitions each time.

You can try another that also focuses on tilting your head, but from side to side. Keep your head held straight as you slowly tilt it to the left side. Do not go so far as to touch your ear to your shoulder. Hold this position for a moment then return your head to the center position. Repeat this neck exercise to the right side. Do 5-10 repetitions, 3 times a day. If you are being treated for a neck problem or injury consult your physician before doing these exercises.

There is absolutely no reason to wait until you are doing your normal work-out to take care of your neck muscles. You can do any neck exercise whether you are sitting at your computer desk or standing in line at the grocery store. It’s important to keep your neck muscles strong so take advantage of neck exercise whenever you can.

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Crunch Excercise for abs

admin — Mon, 03 May 2010 14:07:27 +0000

Do you look in the mirror and see a body that is less than it could be? Does it seem like you’ll never have the body you yearn for? Perhaps all that’s needed is a little exercise. One main problem area for a lot of people is the abdominal muscle. If you really want sleek smooth, flat, abs you need to focus on doing a crunch exercise, but you probably already know this. One thing you may not know however is that it is impossible to shape your abdominal muscles without doing cardio as well as a crunch exercise routine. If you want to burn off the fat in your abdominal area, you will need a minimum of thirty minutes a day of cardio exercise and a good crunch exercise that emphasizes form instead of how many sit ups you can do in a minute. You can find many crunch exercise regimes that will work for you at your local gym, library, or with a personal trainer. Technique is everything, you could do one hundred sit ups and still not get the benefit you’re looking for if you are using the wrong form in fact, challenging crunches in small numbers are much more effective than an easy crunch exercise in large numbers. In time, a combination of crunch exercise plus cardio can enable your body to look like you’ve lost a lot more weight than you actually have. Once you have a work-out plan established be patient with yourself. It’s unrealistic to expect to have a flat stomach. Start off by doing just enough cardio and crunch exercise to be a challenge. Each day, write down how many minutes you exercised and anything that seems improved that day. You could even go so far as to also write down what you’re eating, how many glasses of water a day you’re drinking, your weight, and your inch measurements around your stomach and waist. After a month, take a good look at your chart and you’ll be sure to see some progress. Don’t obsess about weight because as you’re getting in shape you will gain some weight as muscle weighs more than water. The good news is though the more muscle you have the more weight you will drop. At the same time you gain muscle mass, you’ll lose inches; this weight gain will only be temporary and will actually help you look and feel more slender as you become more fit. So many people focus so much on the weight aspect of fitness that they can’t see that they’re slimming down as much as several clothing sizes. Imagine you could be in a size smaller in your jeans from all your hard work with cardio and crunch exercise in as little as a month! Give it a try you have nothing to lose except inches around your waist.

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Weight Training Program

admin — Fri, 30 Apr 2010 19:09:47 +0000

Although there are many sites that claim that they will show you weight training exercises online, in reality this is not the way to go. If you want to start a weight training exercise program, you really need to be working with someone else. There are many options available. You can go to the gym, use free weights at home with a buddy, or get one of those machines, but if you do not do your weight training exercise with proper safety precautions, it is quite possible for you to get seriously injured.

I recommend doing your weight training exercise at the gym. There are several good reasons for this, and I will go ahead and tell you some of the very best ones. First of all, you can get a spot at the gym. Of all of the weight training exercise injuries, most of them could have been avoided with a proper spotter. This is especially true with free weights which can injure or even kill you if you are forced to drop them based on muscle fatigue. This is the most important reason to go to the gym, but it is really far from the only one. The fact is that it is easier to psyche yourself up for your weight training exercise when you do go to the gym. With all of those people around you dedicating their time to getting in shape, there is just no way you will feel like slacking off in your weight training program while you are at the gym. Many gyms even have personal trainers available, who will help you to meet your personal best, by working you harder than you will yourself, and helping to chart your goals. They can even suggest which weight training exercises you should use and how many, to strengthen the muscle groups which interest you.

Before you start doing weight training exercise, however, you should do some cardiovascular stuff. While you can get by quite well without weight training exercise, cardio is absolutely essential to your health. You will live longer, be healthier, and happier, and even have more energy if you do some aerobic activities every day to keep you active. We do not stay young forever, but those of us who get adequate aerobic exercises do stay young for longer than those who do not. Once you start doing that, then you can add your weight training exercise program.

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Back Exercise for all

admin — Sat, 10 Apr 2010 14:51:48 +0000

A lot of people consistently look for ways to help ease their back pain, and if you want to do it, there’s no better way than with a back exercise machine. This machine will let you strengthen your muscles, and provide better leg control too. Don’t forget that your abs will be tightened, and pain will be reduced. One of the best types of machine is the Roman Chair for exercise. Learn what they do, and how this back exercise machine can help you.

No matter what type of machine you buy, you’ll need to find one that is versatile and simple to use. There are a few more tips that you need to look at before you buy a back exercise machine though. First, make sure that it will target muscles groups that will help you have a strong back. Develop leg muscles too because healthy legs support your back. By targeting back issues in your exercise routine, you’ll be suppler, and a strong framework will develop to support the muscles with a back exercise machine.

Another advantage to the chair is that you can adjust to the level of intense workout that you want with the back exercise machine. Easy, medium and an advanced workout will let you slowly graduate in your extension exercises, but if you’re a little more fit and need more, just adjust it. Also, before you buy, check out the padding that is on the adjustable machine. If it’s thin and hard, you won’t use it, and it’ll collect dust. Ease of adjustability is a key fact too, and talk to a dealer about how sturdy the frame is with you back exercise machine.

Don’t sacrifice your health by buying a shoddy model. Your goal is to feel better, and not to cause more damage to your already aching back. Price ranges vary with different machines, so be sure to shop around, and look for quality first. Ranges of cost will go up because a back exercise machine does come with optional parts to exercise. The best way to get a back exercise machine is to go into a store and check out the quality of construction and options.

Using one will take time to master. Go ahead and try it, and know that you’ll target more and more muscles groups, and you’ll move up the ladder of difficulty when exercising. By the time you get to the advanced table you’ll have used your abs, buttocks, hamstrings, glutes, and a lot more other muscles you didn’t know about. Best of all, you’ll feel and look better. If you stick with it, this back exercise machine will help you live pain free.

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Stomach Exercise

admin — Thu, 08 Apr 2010 14:05:34 +0000

Working on toning your stomach makes your abs looks great, but you’ll not get good looking abs with just stomach exercise though. There are a lot of myths floating about in the health and fitness arena about what it takes to get a nice flat tummy. Know what it takes, and why you might be more susceptible to rolls around the stomach than others. That way you can use a stomach exercise that really works. If you just want a flat stomach or even if you desire a six pack of abs, you might want to know the other benefits you’ll get when crunching through a routine stomach exercise. After all, it’s easy to become discouraged when there’s not much noticeable difference for a while. Believe it or not a tight tummy helps your body have better posture because the muscles are strengthened. At the same time, you’ll notice that your lower back will move easier too. A side benefit is that digestion and stomach contents will be expelled easier with stomach exercise. A routine exercise routine will let you enjoy life much more because you can participate and have fun. Not only will your body feel better, but it improves mental stimulation, just like any other type of exercise will. However, you need to keep up a routine of exercising, and just as important lose weight. You won’t notice improvement if you don’t lose it in the look of your body because your abs will be hidden underneath all the fat without stomach exercise. Don’t become disheartened because it takes patience to get rid of that stomach. Consider too, that you might have some other factors that will affect losing it. If you’re a woman in menopause, your body will place fat at the waistline because of the lack of estrogen and even with regular stomach exercise you’ll still struggle with it. Genetics plays a part too, and if you’re under stress a hormone called cortisol makes your body produce more sugar, and you’ll eat more. Diseases like diabetes cause weight gain and a stomach exercise alone won’t take away the fat around your belly. Finally, realize too that when you are exercising to decrease your excess fat, always concentrate on the lower abs first. The abs in this area is the hardest to tone and strengthen, so work there first. The upper abs in your body will naturally tone and tighten as the lower ones come into their own. Understanding that the weight didn’t come on overnight is the overall key to permanent success. You can lose it, but only when you use a stomach exercise in conjunction with a total lifestyle change. Take on the challenge, and go for the success that you’ve always wanted, and you find a true rainbow of happiness.

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Aerobic Exercise

admin — Sun, 04 Apr 2010 13:51:46 +0000

We’ve all been hearing about the health benefits of regular aerobic exercise and eating properly. According to numerous online sources, aerobic exercise includes activity that makes the heart and lungs worker harder than they do at rest for a continuous period of time. There are many types of aerobic exercise to choose from including dancing, skating, skiing, running, walking, bicycling, stair climbing, and swimming. Aerobic exercise videos are another option that can be used in the privacy of one’s home, and provide a beneficial workout that gets the heart pumping. Going to the gym is not always an option, nor is it necessary. People can get aerobic exercise at home, at work, or at school. Many larger companies offer employees work out facilities and running tracks as well as walking paths around their campuses. In fact, many corporations encourage healthy aerobic exercise during the workday to increase energy and decrease fatigue as well as improve general well being. Research has shown that regular aerobic exercise boosts the immune system, increases endorphins, lowers blood pressure and cholesterol, decreases the risk for developing cardiac disease, diabetes, obesity, and various forms of cancer. Physical exercise promotes mental health, reduces anxiety and stress, and promotes unity of mind, body, and spirit. Different types of aerobic exercise can be performed for varying lengths of time depending on how strenuous the activity. For example, thirty minutes of walking at a moderate pace is comparative to jogging or running for fifteen to twenty minutes. The same physical benefit is gained from each. Ten minutes of strenuous stair climbing is also good aerobic exercise that can be done on a lunch break or at home, almost anywhere. Exercise programs can be tailored to fit anyone’s particular fitness needs, even if the previous level of activity was nothing more than moving from the bedroom to the couch to the kitchen and back. We all have to start somewhere! The benefits of regular aerobic exercise are very apparent, and should be incorporated into everyone’s life. Great improvement in cardiac and lung function can be seen with as little as twenty to thirty minutes three times a week. As fitness level improves work out sessions can be increased to thirty minutes five times a week or more. If any particular health concerns are present, then a health care provider should be consulted before starting any exercise or strength training program. The benefits of moderate physical exercise are undisputed and can lead the way to a long healthy life, with less illness and chronic disease. So get those shoes on and get going!

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Asthma and Exercise

admin — Sat, 03 Apr 2010 15:36:43 +0000

Everyone should engage in some sort of aerobic activity to keep their heart and lungs healthy, and muscles toned and strong. Even people with asthma benefit from regular exercise; it helps to increase lung capacity therefore allowing the lungs to function more efficiently. Many times the fear of an asthma attack keeps asthmatics from participating in activities that they enjoy. Asthma and exercise may seem like fire and water to some, but there are ways to make these two very compatible. Many professional athletes suffer from asthma and allergies, but they have found a way to manage their symptoms effectively so that they can perform at their fullest potential. There are many good asthma and allergy medications on the market today, some available over-the-counter and some by prescription only that can greatly reduce the onset of asthma symptoms during exercise. According to the American College of Allergy, Asthma, and Immunology (ACAAI), physical and emotional well-being can be improved through regular exercise, which can also help to manage asthma symptoms. Here are a few asthma and exercise facts that can help people get active and stay active by learning these simple interventions. Not all types of exercise will provoke asthma symptoms, and before beginning any type of exercise program, an asthma and allergy specialist or health care practitioner should be consulted. Asthma and exercise can cause symptoms such as shortness of breath, a tight feeling in the chest, or coughing, all of which can develop into a full blown asthma attack if not treated immediately. By using a short or long acting bronchodilator prior to exercising, asthma symptoms can be controlled or even prevented completely. Other medications such as decongestants and antihistamines, either oral or inhaled, are also effective in controlling asthma and exercise. Other important asthma and exercise facts include not exercising in cold or windy weather, or when pollen counts are high. These factors can aggravate asthma and allergy symptoms, which can lead to a more severe attack. Asthma and exercise routines can be tailored to each individual’s specific needs, and some activities are better tolerated than others. For more information on asthma and exercise visit the Medem Medical Library at www.medem.com or a number of other online sources that have great suggestions on how to stay active and benefit from regular exercise while controlling asthma and allergy symptoms. Asthma does not have to equal sedentary lifestyle, in fact, this type of approach does

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