Use of Exercise

What is the use of doing exercise?
  • Reduce the risk of heart disease, stroke and diabetes
  • Improve joint stability
  • Increase and improve range of movement
  • Help maintain flexibility as you age
  • Maintain bone mass
  • Prevent osteoporosis and fractures
  • Improve mood and reduce symptoms of anxiety and depression
  • Enhance self esteem
  • Improve memory in elderly people
  • Lower blood pressure
  • Lower cholesterol
  • Stronger heart & circulatory system
  • Stronger lungs and respiratory system
  • Increased chance of living a longer life
Starting Exercise
The biggest challenge of losing weight is to start exercising.
Getting started is the hardest part of almost any task in life.
You  need to make a commitment.
You need to make up your minds that exercise is a good investment of our time and that it’ll make our life better. Aside from wanting to have the body of someone that works out, here are some other benefits you’ll likely receive when you start exercising:
  • Stress reduction
  • Lower blood pressure
  • Lower cholesterol
  • Stronger heart & circulatory system
  • Reduced risk of heart disease
  • Reduced risk of getting diabetes
  • Stronger lungs and respiratory system
  • Increased chance of living a longer life
If you want to start exercising and get to your fitness goals, use the steps below to make a plan for yourself to get there:
  1. Make a commitment to YOU - write your goal down
  2. Make a rough time-line of gradual increases in exercise intensity
  3. Make a log to track your workouts – you can combine this with your food log
  4. Give yourself some time off during each week to rest and recuperate
  5. Forgive yourself when you fall out of the routine & jump right back into it
Basic Exercises


Doing Exercise
Push-ups are a great resistance exercise, which primarily build your chest and shoulders. The triceps and back also get a fair workout. Start with your hands shoulder-width apart; keep your back straight (i.e. don’t stick your butt into the air); and lower yourself towards the ground until your upper arms are parallel with the floor. Push up and exhale as you do. Do enough to 'feel it', but don’t push yourself to exhaustion. Remember: You’re building long-term habits.


Doing Exercise
There are numerous variations of crunches, each targeting a different part of your abdominal muscles (abs). I like the crunches with my feet of the ground (either straight up, or knees bent – as shown). Raise your upper back a few inches off the floor while slowly exhaling. You can take your right elbow to left knee and vice-versa to target the oblique abdominals (side of your abs). The key with these is to make sure that your abs are doing the work. Don’t pull your neck – your hands should be placed on the side of your head. Tuck your chin to your chest, if you find yourself pulling your neck. Like all of these exercises, you will get used to doing them with time. We’re shifting your comfort zone, one step (or crunch) at a time!


Doing Exercise
Slowly raise yourself up on your toes and lower heels back down. Do enough repetitions to ‘feel it’, but don’t over-due it or the stairs will be an obstacle tomorrow morning. As these get easier over time (and they will as you keep doing them), do one leg at a time with the other leg bent at the knee and behind you.


Doing Exercise
The Squat is an important basic exercise and works a large muscle group that we often overlook. Squats workout your hamstrings, quadriceps, and gluteus muscles. Keep your back straight, hands at your side and slowly lower your weight by bending your knees. Raise yourself and exhale. Feet should be approximately shoulder-width apart. As these get easier over time, do them on one leg (put the other leg straight out in front of you, suspended in the air).


Doing Exercise
Doing Exercise
For pull-ups and chin-ups you may need to install a bar or improvise (not your pipes at home, though!). This basic exercise works out your back, chest, and arm muscles. It also strengthens your grip. The wider grip will work more back and lat muscles, while the narrow grip will work the tricep muscles. Start with a few sets of a manageable number of repetitions. Chin-ups (palms inward) will also build the bicep muscles.
Sit ups: (Works your abs) Laying on your back with your knees bent and arms crossed across your chest, bring yourself up by bending at the waist. when your elbows make contact with your legs, go back down. Continue this process until you can no longer sit up.
Side push ups: (Works your arms and oblique muscles) Lay on you side, with your arm (from your hand to your elbow) in contact with the ground. You hips down to the outside of your foot should also be in contact with the grounds. Push yourself up until only your arm and the ouside of your foot are still on the ground. Bring yourself back down until your hips contact the floor and then bring yourself back up again. Repeat this process until you can no longer. Then, switch sides.
Bicycle crunch: (Works you abs) Lay on your back with your legs up in the air but bent parallel with the floor. Put your hands on the back of your head with your elbows parallel with your head. Now, pedal with your legs as if you're riding a bike and alternate touching your elbows to your opposite leg when it is closest to your body. Continue this process until you're tired.
Straight leg crunch: (Works your abs) Lay down flat on your back with your legs straight. Cross your arms across your chest and sit up until your elbows contact your legs. Continue the process until you no longer can.
Scissor crunch: (Works your abs) Start laying flat on your back with your legs straight. Next, lift your legs about an inch off the ground. Then alternate bringing one leg up about six inches and then back down until it is even with your other leg. Do this until you're tired.
Sit ups w/a ball: (Works your abs) You can do this by your self or with a partner (preferably the latter). Get in a sit up position (see sit up instructions) and on your way up, have a friend throw you an exercise ball (5-12 pounds ideally). Go back down with the ball,and on your way up, toss your friend the ball back. Continue this process until your friend tells you to stop.

Body Weight Exercises:

Dips: (Works your triceps) Find a bench or a slightly elevated and stable surface. With your palms on the bench, your heels on the floor, and your back facing the bench, bend your elbows and dip down until your shoulders are only about an inch or two above your elbows. Then push yourself back up and repeat the process for 10-20 reps. You can also do this exercise with your feet elevated on another bench. This makes the exercise more challenging.
Calf raises: (Works your calves) You can do this with dumbbells in your hands or without weight. Stand on an elevated surface, such as a step. Have only half of your foot on the step while the other half is hanging off the edge. Sink down and as your heels approach contact with the ground, bring yourself up on your toes. Go back down and repeat the process until your calves excessively burn.
Push ups: (Works your arms, abs, and chest muscles) With your stomach facing the floor, place your hands flat on the floor with your arms straight. Your legs sould be srtaight as well. Their contact point with the floor is your toes. While keeping your back straight, and your butt down, bring your body down to the floor until you make contact with the floor with your chest. Push yourself up and continue until you can do so no longer.

Leg Machines:

Leg extension: (Works your quads) Sit down on the machine facing forward and make sure seat and weight are adjusted properly. Put your feet under the pad and extend your legs upward until your legs are straight (do not lock knees). Then slowly bring the weight down. Repeat this process for 8-20 reps.
Leg curl: (Works your hamstrings) Lay down on the machine, flat on your stomach. Make sure the seat and weight are adjusted properly and put your legs under the pad so that your heels are facing up. Now, bring the weight up until your heels make contact with your butt. Slowly bring the weight back down and repeat the process for 8-20 reps.
Leg press: (Works your legs) Lay down on the machine on your back and make sure the seat and weight are adjusted properly. Bend your legs and place you feet flat on the machine, about shoulder width apart. Push up with your legs and then bring the weight down by bending at the knees until your knees are parallel with your butt. Push yourself up again and repeat the process for 8-20 reps.
Dumbell Exercises:
Bicep dumbbell curls: (Works your biceps) Begin standing with a pair of dumbbells of a feasible weight in your hands with your arms parallel with your legs and forearms facing forward. Bring the weight up by bending your elbows upward toward your chest. When you make contact with your chest, bring the dumbbells back downs and repeat the process for however many reps you plan to do. Note: This is an arm strength exercise, do not use your back. If your body is swaying at all, you need to lower the weight you are lifting.

Dumbbell shoulder press: (Works your shoulders) Grab a pair of dumbbells that are a weight you can handle. Start by bringing the dumbells up so they are an even height with your head. Then extend your arms straight up until you elbows are almost straight (do not lock your elbows). Bring the dumbbells back down until they are even with your head again and repeat the process. Do this for the number of reps that correlates with your workout program.

Shrugs: (Works your shoulder and neck muscles) Standing with a pair of dumbells in your hands and arms straight down at your sides, roll your shoulders as if you are receiving a massage. That's it.

Abs Exercises :

Doing Exercise

Doing Exercise

Strength Training Versus Power Lifting:

Those on strength programs are usually athletes who play endurance sports such as track or soccer or the average person who just wants to stayed toned. Strength programs involve lifting a lighter weight (50-60 percent of the maximum weight they can left) but with more repetitions per set. Strength training causes muscles to fatigue in a manner similar to a cardio workout. Those on strength training programs often form muscle definition rather than muscle bulk.
Power training programs are primarily used by athletes who want to bulk up.

Power training programs are conducive to 'heavy hitter' sports such as football or boxing and involve fewer reps but often more sets and always a higher weight percentage (75-95 percent of a person's maximum lifting ability). Those on power programs will often gain considerable weight, but all lifting, including lifting done through strength programs, often result in some weight gain. However, there is no need to be alarmed. A person's weight is a rather arbitrary factor in determining whether or not they are in shape. Different people have different body types. Therefore, one person's ideal weight can drastically change from another person's, even if they are similar in size.
Use of Exercise Use of Exercise Reviewed by Sandy on 12:29 PM Rating: 5

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