You might not think of your feet as a part of the body in need of stretching, but in fact, a stretch can really help your feet stay fit.
The muscles in your feet have a close relationship with those in your legs: Pain in the leg muscles makes it hard for foot muscles to (comfortably) do their job, and vice versa. Also, many stretching exercises benefit both the feet and the lower legs. Rochelle Rice Cutro, a New York City exercise instructor and creator of a fitness lifestyle program called "In Fitness and In Health," suggests these stretches for this stressed-out area of the body.
Note: These exercises are best practiced at home, but see the previous page for easy stretches you can do while sitting behind a desk. Lunge: From a standing position, with your feet together and toes pointing forward,
"lunge" forward with your right foot. Keep your knees bent and your chest up as you lunge. Be sure your right heel strikes the floor before the rest of the foot. And be sure that you keep your right knee aligned above your right ankle; do not bend your right knee so far that it extends forward beyond the ankle. Return to the normal standing position. Repeat 11 more times; then lunge 12 times with the left foot. To increase the intensity of this stretch, do lunges onto a step or small platform.
Tendon Stretch: Stand with both feet on a step or a phone book, with your heels extending beyond the edge of the step. You may want to hold onto something to keep your balance as you shift your weight toward your heels and gently stretch the muscles and tendons in the back your lower leg.
Towel Lift: Sit on the floor with your legs extended in front of you. Bend your left knee and put your left foot flat on the floor. Place a towel around your right ankle. Grasping the ends of the towel, use it to pull your right leg up. Keep your right leg straight and keep your buttocks on the floor as you do so. Hold the stretch for several seconds; then lower your leg to the floor. Repeat with the left leg.
"V" Stretch: Sit on the floor and place your legs out in front of you in a "V" shape. Turn your torso to the right and place your hands on the floor -- one hand on either side of your right thigh. Roll your left hip and your left toes inward, so that the inside of your left foot is resting on the floor and the toes of your left foot are pointing toward your right leg. You should feel a stretch in the inner side of your left thigh. Release the stretch, and then repeat the exercise in the opposite direction, with your hands next to your left thigh and your torso turned to the left.
Knee Hug: Sit on the floor with your legs out in front of you. Cross your right leg over your left, with your right knee bent. Hug your right leg to your chest. After putting your right leg back on the floor, cross your left leg over and repeat the hug.
Quad Stretch: Stand behind a chair with your left hand on the back of the chair to help you maintain your balance. Bend your right knee, raise your right foot up behind you, and grasp the right foot with your right hand. Gently pull upward on the foot until it reaches the buttocks. Hold it there for several seconds. You should feel a stretch in the large muscle at the front of your thigh. (Do not arch your back as you do this exercise.) Place your right foot back on the floor, and repeat the stretch with the left foot.
Crouch: Stand in front of a stable chair and hold your arms straight out in front of you (parallel to the floor). Gradually begin to sit down -- but stop before your buttocks touch the chair. Your weight should be on your heels; your arms should help you maintain your balance. Stand up again slowly and repeat. Rest, then do another two sets.
Towel Scrunch: Sit on a chair and place your bare feet on the floor. Pretend you have a towel under your toes; draw the towel in toward your heels by scrunching your toes. Then reverse the exercise by using your toes to push the imaginary towel out and away from the heel. Do this ten times with each foot.
Towel Scoop: Sit on a chair and place your bare feet on the floor. Use the outer part of your foot to scoop the imaginary towel in toward your arches. Then use the inner part of your foot to smooth the towel back out. Do this ten times with each foot.
Warning!As you do these exercises, remember to stretch only to the point of mild tension, not to the point of pain. Also, do not bounce when performing the exercises. Use a slow, steady movement.
All this stretching may have you feeling like a workout, and it's important to take care of your feet while exercising, too.
Thursday, December 4, 2008
how to re energize your feet
During the course of a day, your feet, like the rest of your body, gradually lose steam. But with the exercises below, you can learn how to re-energize your feet even when you're seated at a desk, at home in front of the television, in class, or on an airplane, train, or bus. In any of these situations, you can do at least one, if not all, of the following pick-me-ups designed especially for feet that do not get to move around much throughout the day. Each of these exercises should be done while you are seated.
Foot Relaxer: Start by relaxing and loosening the muscles and joints of your feet by shaking them (the same way you'd shake out cramped muscles in your fingers and hands). Then wiggle your toes, first on one foot, then the other.
Foot Press: With your feet on the floor, take your shoes off and place one foot on top of the other. Press the top one down toward the floor while pulling up with the bottom foot -- but don't let your feet separate. This can be a little tricky!
Toe Tap: With your feet on the floor, tap your toes, or pretend that you're pressing down on a pedal, first with one foot, then with the other foot. Toe Writing: With your feet on the floor and your shoes off, use your toes to "write" the letters of the alphabet, from A to Z, on the floor.
The Grip: With your feet on the floor and your shoes off, try picking up a pencil or pen with your toes. Or try picking up a marble (if you happen to have one lying around).
Page Rippler: With your feet on the floor and your shoes off, place a phone book under your feet, with its binding facing your body. Curl your toes over the far edge and try to ripple the pages.Once you have revitalized your feet with these seated exercises, you might want to massage your feet a bit. It's a great way to cap off your mini foot workout. See the foot massage page in this article for tips, or try the suggestions below.
Roller Massage: If you're sitting at home with your shoes off, place a rolling pin under one foot. Roll back and forth on the pin with that foot; then do the same with the other foot. This is a way of giving yourself a foot massage without pulling your feet into your lap or getting down on the floor. If you like this, you might even take a rolling pin to the office; then, several times throughout the day, take your shoes off and "roll" the tension out of your feet. This "roller massage" will also work with a tall, narrow bottle. Some people use smaller "rollers" including golf balls and even marbles.
Flex and Point: Try this at home or at the office if there's a way you can prop your legs up so that they're facing straight out in front of you and are parallel to the floor. (In the office, you might prop them on a high stool or another chair; if you're sitting on the couch at home, use the coffee table.) Point your toes forward, like a ballerina pointing her extended foot, and hold that position for 15 seconds. Then relax your toes and reposition your feet so that your toes are pointing toward the ceiling. Repeat this routine -- flex and point ahead of you, then relax and point to the ceiling -- ten times.
Curl and Turn: With your legs propped up in front of you and parallel to the floor, curl your toes, and then (keeping your heels on the surface where they're propped) turn your feet inward. Hold this position for five seconds. Then allow your toes and feet to return to their former, relaxed position.
Purse Lift: [For women] With your back pressed straight against the back of the chair, drape the strap of your purse over one foot. Keeping your knee bent, raise your foot until the purse hangs suspended in the air. Hold that position as long as you can, then lower your foot. Switch the purse to the other foot and repeat the exercise.
Foot Relaxer: Start by relaxing and loosening the muscles and joints of your feet by shaking them (the same way you'd shake out cramped muscles in your fingers and hands). Then wiggle your toes, first on one foot, then the other.
Foot Press: With your feet on the floor, take your shoes off and place one foot on top of the other. Press the top one down toward the floor while pulling up with the bottom foot -- but don't let your feet separate. This can be a little tricky!
Toe Tap: With your feet on the floor, tap your toes, or pretend that you're pressing down on a pedal, first with one foot, then with the other foot. Toe Writing: With your feet on the floor and your shoes off, use your toes to "write" the letters of the alphabet, from A to Z, on the floor.
The Grip: With your feet on the floor and your shoes off, try picking up a pencil or pen with your toes. Or try picking up a marble (if you happen to have one lying around).
Page Rippler: With your feet on the floor and your shoes off, place a phone book under your feet, with its binding facing your body. Curl your toes over the far edge and try to ripple the pages.Once you have revitalized your feet with these seated exercises, you might want to massage your feet a bit. It's a great way to cap off your mini foot workout. See the foot massage page in this article for tips, or try the suggestions below.
Roller Massage: If you're sitting at home with your shoes off, place a rolling pin under one foot. Roll back and forth on the pin with that foot; then do the same with the other foot. This is a way of giving yourself a foot massage without pulling your feet into your lap or getting down on the floor. If you like this, you might even take a rolling pin to the office; then, several times throughout the day, take your shoes off and "roll" the tension out of your feet. This "roller massage" will also work with a tall, narrow bottle. Some people use smaller "rollers" including golf balls and even marbles.
Flex and Point: Try this at home or at the office if there's a way you can prop your legs up so that they're facing straight out in front of you and are parallel to the floor. (In the office, you might prop them on a high stool or another chair; if you're sitting on the couch at home, use the coffee table.) Point your toes forward, like a ballerina pointing her extended foot, and hold that position for 15 seconds. Then relax your toes and reposition your feet so that your toes are pointing toward the ceiling. Repeat this routine -- flex and point ahead of you, then relax and point to the ceiling -- ten times.
Curl and Turn: With your legs propped up in front of you and parallel to the floor, curl your toes, and then (keeping your heels on the surface where they're propped) turn your feet inward. Hold this position for five seconds. Then allow your toes and feet to return to their former, relaxed position.
Purse Lift: [For women] With your back pressed straight against the back of the chair, drape the strap of your purse over one foot. Keeping your knee bent, raise your foot until the purse hangs suspended in the air. Hold that position as long as you can, then lower your foot. Switch the purse to the other foot and repeat the exercise.
how to care for your feet !!! ever needed
You may not think about your feet that often -- way down there at the ends of your legs -- but they're an essential part of almost everything you do. Whether walking, running, exercising, or just standing, having feet that are comfortable and well-cared for (rather than aching or in pain) makes the experience must more pleasant. Therefore, knowing how to care for your feet is key.And, this isn't just about feeling good. When your feet don't get the attention they need, chronic problems can develop, which may trouble you for years to come. In many cases, there are some simple stretches and exercises that can help keep your feet in top form. This article will introduce you to these ideas, as well as provide you with valuable guidelines that will make you an expert shoe-shopper -- able to select supportive, comfortable shoes (in the correct size) every time.
However, there are some situations when caring for your feet on your own is not advised. When serious injury occurs or an emergency arises, you should visit a podiatrist -- or even the emergency room. People who have ongoing circulation problems or diabetes should also consult a doctor where any foot problems are concerned. Here's why: Circulation problems are often associated with older feet, but the fact is that anyone can have such problems. When there's not enough blood flowing to your feet, you may experience tingling, numbness, cramping, and discoloration of the skin and toenails. Everyday circumstances can restrict blood flow: when feet get cold outdoors or in cold water; when shoes, stockings, or undergarments are too tight; even when you've sat too long with your legs crossed. Smoking reduces circulation to all parts of the body, as does drinking too much coffee or caffeinated soda (both nicotine and caffeine constrict blood vessels). And if you are under severe stress, your nerves can constrict your small blood vessels, lessening their ability to carry blood. Some nervous brides and grooms really do have "cold feet"!
Body Care Tips
Skin Care Tips
Cure Bad Breath
5 Foods for Beautiful Skin
Other people have ongoing medical conditions, such as diabetes, that cause sluggish circulation. In addition, for most of us, a cut or blister is an annoying but relatively minor foot problem. For a diabetic, these "little" wounds can have serious consequences. Diabetics' feet are at two general disadvantages that can lead to specific, serious foot problems. In addition to reduced circulation, a loss of feeling in the foot, called neuropathy, can prevent diabetics from feeling the small aches and pains that normally signal to us that we've been cut or bruised. As a result, minor problems can go unnoticed and untreated, and infection may develop.
One of the best ways to avoid trouble with your feet is to exercise preventive care
However, there are some situations when caring for your feet on your own is not advised. When serious injury occurs or an emergency arises, you should visit a podiatrist -- or even the emergency room. People who have ongoing circulation problems or diabetes should also consult a doctor where any foot problems are concerned. Here's why: Circulation problems are often associated with older feet, but the fact is that anyone can have such problems. When there's not enough blood flowing to your feet, you may experience tingling, numbness, cramping, and discoloration of the skin and toenails. Everyday circumstances can restrict blood flow: when feet get cold outdoors or in cold water; when shoes, stockings, or undergarments are too tight; even when you've sat too long with your legs crossed. Smoking reduces circulation to all parts of the body, as does drinking too much coffee or caffeinated soda (both nicotine and caffeine constrict blood vessels). And if you are under severe stress, your nerves can constrict your small blood vessels, lessening their ability to carry blood. Some nervous brides and grooms really do have "cold feet"!
Body Care Tips
Skin Care Tips
Cure Bad Breath
5 Foods for Beautiful Skin
Other people have ongoing medical conditions, such as diabetes, that cause sluggish circulation. In addition, for most of us, a cut or blister is an annoying but relatively minor foot problem. For a diabetic, these "little" wounds can have serious consequences. Diabetics' feet are at two general disadvantages that can lead to specific, serious foot problems. In addition to reduced circulation, a loss of feeling in the foot, called neuropathy, can prevent diabetics from feeling the small aches and pains that normally signal to us that we've been cut or bruised. As a result, minor problems can go unnoticed and untreated, and infection may develop.
One of the best ways to avoid trouble with your feet is to exercise preventive care
Friday, November 14, 2008
Isometric Neck Exercise - Sides
Isometric Neck Exercise - Sides
Exercise Data
Main Muscle Worked: Neck
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation
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Video Guide: Windows Media - MPEG - Video iPod
Tips: You can perform this exercise seated or standing. Place your head and neck in a neutral position. Place both your left hand on the on the left side of your head and gently push for the required number of seconds on your workout. Resist any movement of your head by "isometrically" contracting your neck muscles. Repeat with your right hand on the right side of your head. This is an excellent way to strengthen your neck muscles with minimal risk of injury. Can also be done on the front and back of the head.
Isometric Neck Exercise - Front And Back
Isometric Neck Exercise - Front And Back
Exercise Data
Main Muscle Worked: Neck
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation
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Video Guide: Windows Media - MPEG - Video iPod
Tips: You can perform this exercise seated or standing. Place your head and neck in a neutral position. Place both of your hands on the front side of your head and gently push for the required number of seconds on your workout. Resist any movement of your head by "isometrically" contracting your neck muscles. Repeat with your hands placed on the back side of your head. This is an excellent way to strengthen your neck muscles with minimal risk of injury. Can also be done on the sides of your head.
Snatch Hang High Pull
Snatch Hang High Pull
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: Biceps, Lower Back, Forearms, Hamstrings, Calves, Abdominals, Shoulders
Equipment: Barbell
Mechanics Type: Compound
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Video Guide: Windows Media - MPEG - Video iPod
Tips: These are just like the Power Clean except that you start from a hanging position and you do not catch it at the top. Check out the Power Clean for more info.
Machine Upright Row
Machine Upright Row
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: Biceps, Shoulders
Equipment: Machine
Mechanics Type: Compound
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Video Guide: Windows Media - Real Player
Tips: Same as the Upright Barbell Row but with a Machine.
machine shrug
Machine Shrug
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation
 |  |
Video Guide: Windows Media - MPEG - Video iPod
Tips: Stand grasping Smith bar with shoulder width or slightly wider overhand grip. Disengage bar from the rack. Elevate shoulders as high as possible. Lower and repeat.
Low Pulley Row To Neck
Low Pulley Row To Neck
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: Biceps, Middle Back, Shoulders
Equipment: Machine
Mechanics Type: Compound
 |  |
Video Guide: Windows Media - MPEG - Video iPod
Tips: This is like a seated row but you use a rope handle and pull to your neck. Sit at a seated row station and grab the ends of the rope using a palms down grip. Sit with your knees slightly bent and your back straight. Your back should be almost completely vertical... do not lean back! Keeping your back in the same vertical position, pull the rope back and up to neck height. Your elbows should be out, away from your sides. Return slowly to the starting position.
Dumbbell Shrug
Dumbbell Shrug
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation
 |  |
Video Guide: Windows Media - Real Player
Tips: Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slowly return to the starting position. You can also rotate your shoulders by going up in a circular motion from front to rear and then back down. Can also be done holding a barbell instead.
Dumbbell Incline Shoulder Raise
Dumbbell Incline Shoulder Raise
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation
 |  |
Video Guide: Windows Media - MPEG - Video iPod
Tips:
Preparation:
Sit down on an incline bench with the dumbbells resting on your lower thigh. Kick the weights to your shoulders and lean back. Position the dumbbells above your shoulders with your elbows extended.
Execution
Raise your shoulders toward the dumbbells as high as possible. Lower shoulders to bench and repeat.
Calf-Machine Shoulder Shrug
Calf-Machine Shoulder Shrug
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation
 |  |
Tips: This is a great way to work your traps and avoid having to hold dumbbells or barbells, which can be hard on your arms or wrists. Position yourself on the calf machine so that the shoulder pads are above your shoulders. Put your hands on your hips. Raise your shoulders up towards your ears and hold it for a full second. Slowly return to the starting position and repeat. You can change your shoulder position (bending over a little) to hit the traps from different angles.
Cable Shrugs
Cable Shrugs
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation
 |  |
Video Guide: Windows Media - MPEG - Video iPod
Tips: Grasp cable bar that is attached to the low pulley with a shoulder width or slightly wider overhand grip. Stand close to pulley. Elevate shoulders as high as possible. Lower and repeat.
Barbell Shrug Behind The Back
Barbell Shrug Behind The Back
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
 |  |
Video Guide: Windows Media
Tips: Hold a barbell behind your back with your palms facing backwards. "Shrug" your shoulders upward as high as you can and squeeze it for a second. Then lower the bar all the way down as far as you can. To get the barbell into position, you can rest it on a power rack or bench and then pick it up from there. You can also do these with dumbbells.
Barbell Shrug
Barbell Shrug
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
 |  |
Video Guide: Windows Media
Tips: Hold a barbell with both hands in front of you with your hands a little wider than shoulder width apart. Keep your feet at shoulder width. Stand straight up with the bar hanging at arms length. Droop shoulders down as much as possible to start. Raise your shoulders up as far as you can go. You can also rotate your shoulders as you go up, going in a semicircular motion from front to rear. Then slowly return to the starting position. Can also be down with dumbbells.
Pushups
Pushups
Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: BodyOnly
Mechanics Type: Compound
Video Guide: Windows Media - MPEG - Video iPod
Tips: Kneel down on the floor and place your hands flat on the floor and slightly wider than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on the floor, so that your knees are off the floor and your legs are straight. At this point, your body should form a straight line from your shoulders to your ankles. Your body should remain straight throughout this exercise. Keep your head and neck in line with your body so that your are looking down toward the floor. This is the starting position. In a controlled fashion, lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Now, push your body up away from the floor, straightening your arms, until you have returned to the starting position. If you need to reduce the intensity of this exercise you can perform the pushup from your knees.
Dumbbell Flyes
Dumbbell Flyes
Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound
Video Guide: Windows Media - Real Player
Tips: Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in your elbows. Keep your hips and shoulders flat on the bench and your feet on the floor. Lower the dumbbells to the sides of your body in an arc-like motion. At the lowest point, your bent elbows should be on a horizontal plane even with the bench. Slowly bring the weights back up over your chest in an arc. The bend in your elbows should stay the same throughout the exercise.
Barbell Bench Press - Medium Grip
Barbell Bench Press - Medium Grip
Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound
Video Guide: Windows Media - Real Player
Tips: Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly.
chest work out tips for beginers
Everyone want to have a good looking Chest muscles as it is considered as one of the sexiest muscle group in the body. But there seems to be a lot of confusion in people, especially in the beginners mind about how exactly to develop a full balanced chest.
Do not worry, I will tell you how to build a beautiful and a sexy chest by using these exercises:
1. Bench Press- The bench press is one of the useful workouts that help in building a good looking chest especially the major muscles of the chest that is the shoulders and triceps. Perform a basic bench press by bending elbows at 90 degree angles. Remember that heavy benching is not the only way to build a chiseled chest but there are other exercises too.
2. Stretches- Stretch your chest muscles frequently. By doing so, you will improve your flexibility and it will help you to avoid injuries.
3. Push ups- Push ups are one of the awesome exercises that help in building a sound fitness foundation. Push ups works for almost every muscle in the body. They are important to a fitness regimen for developing general body strength, and core body strength. Doing Pushups will help you to avoid back injuries and will also throw in a good posture.
4. Upper Chest Workouts- Some of the awesome upper chest workouts are Incline bench dumbbell press, declined push-up, incline dumbbell flyes, exercise ball inclined push-up and incline barbell bench press. Include these exercises in your daily workout program.
5. Lower Chest Workout- While performing lower chest workout keep your abdominal muscles tight, shoulders down and chest up. Some of the Lower chest workouts are decline dumbbell flyes, wide grip decline barbell bench press, decline barbell bench press and exercise ball push-up.
6. Common Chest Exercises- There are several chest exercises to focus on. But here are some of the common chest workouts which include dips, push-ups, barbell bench press, cable crossovers, dumbbell pullovers, smith machine bench press, single arm dumbbell, free motion cable crossovers, isometric chest presses, and single arm dumbbell.
7. Warm ups- Begin each exercise with warm up. This allows your muscles to wake up and start receiving the blood they require. It is very important to warm up as it avoids injuries and helps you to do a better workout.
Do not move up and down in a jerky or uncontrolled manner, as these exercises can place considerable stress on body. And do not change your routine too often and confuse your body muscles. Following these steps will surely give you a better result.
Remember: Beginners must choose only 1-2 exercises per day to avoid stress and injuries.
Do not worry, I will tell you how to build a beautiful and a sexy chest by using these exercises:
1. Bench Press- The bench press is one of the useful workouts that help in building a good looking chest especially the major muscles of the chest that is the shoulders and triceps. Perform a basic bench press by bending elbows at 90 degree angles. Remember that heavy benching is not the only way to build a chiseled chest but there are other exercises too.
2. Stretches- Stretch your chest muscles frequently. By doing so, you will improve your flexibility and it will help you to avoid injuries.
3. Push ups- Push ups are one of the awesome exercises that help in building a sound fitness foundation. Push ups works for almost every muscle in the body. They are important to a fitness regimen for developing general body strength, and core body strength. Doing Pushups will help you to avoid back injuries and will also throw in a good posture.
4. Upper Chest Workouts- Some of the awesome upper chest workouts are Incline bench dumbbell press, declined push-up, incline dumbbell flyes, exercise ball inclined push-up and incline barbell bench press. Include these exercises in your daily workout program.
5. Lower Chest Workout- While performing lower chest workout keep your abdominal muscles tight, shoulders down and chest up. Some of the Lower chest workouts are decline dumbbell flyes, wide grip decline barbell bench press, decline barbell bench press and exercise ball push-up.
6. Common Chest Exercises- There are several chest exercises to focus on. But here are some of the common chest workouts which include dips, push-ups, barbell bench press, cable crossovers, dumbbell pullovers, smith machine bench press, single arm dumbbell, free motion cable crossovers, isometric chest presses, and single arm dumbbell.
7. Warm ups- Begin each exercise with warm up. This allows your muscles to wake up and start receiving the blood they require. It is very important to warm up as it avoids injuries and helps you to do a better workout.
Do not move up and down in a jerky or uncontrolled manner, as these exercises can place considerable stress on body. And do not change your routine too often and confuse your body muscles. Following these steps will surely give you a better result.
Remember: Beginners must choose only 1-2 exercises per day to avoid stress and injuries.
Thursday, November 13, 2008
how to strengthen your shoulder muscle
The following exercises show examples of moves targeting the shoulders -- the front, middle and rear deltoids as well as the rotator cuff muscles. Choose a variety of exercises to target each part of the shoulders for a well-rounded routine. Click on the pictures and links to view detailed instructions or to see a larger picture. To work these exercises into a routine:
- Beginners: Choose 1 to 2 exercises, 1 to 2 sets of 12 to 16 reps
- Inter/Adv: Choose an exercise from each column for 2 to 3 sets of 8 to 12 reps, resting between sets
- UUse enough weight that you can ONLY complete the desired number of reps
| Overhead Presses Overhead presses work the major muscles of the shoulder, with a focus on the middle deltoid and tricep. To do a basic overhead press, stand (or sit) holding weights with elbows bent and hands at eye level. Push weight over head without arching the back and lower back to start. | Front, Side, Rear Raises Front, side and rear raises target each part of of the shoulders as well as the upper back. When doing shoulder raises, only lift the weight up to shoulder level. When doing rear flies, lead with the side of the hand and imagine you're making a smiley face as you lift the arms up. | Rotations/Upright Rows Shoulder rotations work the rotator cuff and usually require smaller range of motion and light weight to avoid injury. Upright rows work the middle deltoid as well as the upper back and bicep muscles. If you have shoulder problems, you may want to avoid these exercises. |
Overhead Press | Front Raise | External Rotation |
Overhead Press with Dumbbells | Lateral Raise | Internal Rotation |
Arnold Press  | Rear Lateral Raise | Upright Rows |
Walking and Disease
Walking and Disease
The simple act of walking can decrease your chances for contracting diseases like diabetes, cancer, and osteoporosis.
A regular walking program can help you reduce your chances of developing Type II, or non-insulin-dependent, diabetes. Because a program of regular exercise is extremely helpful in weight management, by reducing the risk of obesity, you also reduce the risk of becoming diabetic.
Exercise improves your muscles' ability to respond to insulin and take up more glucose. It can help you reduce your risk of developing diabetes, as well as manage the disease if you already have it. In addition to regular exercise and proper diet, careful monitoring of blood glucose levels is important to diabetes management.
Because of the positive impact of exercise on the immune system, exercise can reduce your overall cancer risk. For site-specific cancers, exercise may have a different impact on cancer development.
Regular physical activity has been shown to lower the risk of both breast cancer and colon cancer. The mechanism for reduction of breast cancer risk may be due to hormone level changes and reduced body fat that result from exercise. Colon cancer risk may be lowered due to reduced intestinal transit time, thus decreasing the time that possible carcinogens may come in contact with the colon wall.
Osteoporosis is a relatively common disorder characterized by a decrease in the calcium content of the bones, which leaves them thin and susceptible to fracture. The causes of osteoporosis are largely unknown. However, the chances of acquiring the condition seem to increase dramatically with age, especially for women.
One prevailing theory maintains that osteoporosis results from a loss of the female hormone estrogen, which affects the calcium content of the bones. Menopause (cessation of menstruation) may lead to osteoporosis because the body's production of estrogen is greatly reduced after that time. Almost one-third of all women over the age of 60 experience osteoporosis to some extent.
People who are inactive, either by choice or due to confinement because of illness, seem more susceptible to the disorder. A diet deficient in calcium (which promotes bone development) may also contribute to osteoporosis.
Physicians urge their female patients to engage in regular weight-bearing exercise, such as walking, and resistance exercise (such as weight training) throughout their lives; in these exercises, the bones and muscles must work against gravity or another force to support the body (as opposed to swimming, in which the water supports the body), so they help to build and strengthen bones as well as muscles and thus help prevent the frailty caused by osteoporosis.
Likewise, patients who suffer from osteoporosis are typically encouraged to follow an exercise program that will strengthen the muscles supporting their weakened bones; such individuals, however, need to seek the advice of their doctor and perhaps an exercise physiologist before beginning any exercise program and should avoid certain activities, such as lifting heavy objects, in order to protect the bones in the spinal column.
Walking and other exercise can affect your total quality of life, too. Read on to discover how walking can help you sleep -- and give you more energy.
Walking and Disease
Walking and Disease
The simple act of walking can decrease your chances for contracting diseases like diabetes, cancer, and osteoporosis.
A regular walking program can help you reduce your chances of developing Type II, or non-insulin-dependent, diabetes. Because a program of regular exercise is extremely helpful in weight management, by reducing the risk of obesity, you also reduce the risk of becoming diabetic.
Exercise improves your muscles' ability to respond to insulin and take up more glucose. It can help you reduce your risk of developing diabetes, as well as manage the disease if you already have it. In addition to regular exercise and proper diet, careful monitoring of blood glucose levels is important to diabetes management.
Because of the positive impact of exercise on the immune system, exercise can reduce your overall cancer risk. For site-specific cancers, exercise may have a different impact on cancer development.
Regular physical activity has been shown to lower the risk of both breast cancer and colon cancer. The mechanism for reduction of breast cancer risk may be due to hormone level changes and reduced body fat that result from exercise. Colon cancer risk may be lowered due to reduced intestinal transit time, thus decreasing the time that possible carcinogens may come in contact with the colon wall.
Osteoporosis is a relatively common disorder characterized by a decrease in the calcium content of the bones, which leaves them thin and susceptible to fracture. The causes of osteoporosis are largely unknown. However, the chances of acquiring the condition seem to increase dramatically with age, especially for women.
One prevailing theory maintains that osteoporosis results from a loss of the female hormone estrogen, which affects the calcium content of the bones. Menopause (cessation of menstruation) may lead to osteoporosis because the body's production of estrogen is greatly reduced after that time. Almost one-third of all women over the age of 60 experience osteoporosis to some extent.
People who are inactive, either by choice or due to confinement because of illness, seem more susceptible to the disorder. A diet deficient in calcium (which promotes bone development) may also contribute to osteoporosis.
Physicians urge their female patients to engage in regular weight-bearing exercise, such as walking, and resistance exercise (such as weight training) throughout their lives; in these exercises, the bones and muscles must work against gravity or another force to support the body (as opposed to swimming, in which the water supports the body), so they help to build and strengthen bones as well as muscles and thus help prevent the frailty caused by osteoporosis.
Likewise, patients who suffer from osteoporosis are typically encouraged to follow an exercise program that will strengthen the muscles supporting their weakened bones; such individuals, however, need to seek the advice of their doctor and perhaps an exercise physiologist before beginning any exercise program and should avoid certain activities, such as lifting heavy objects, in order to protect the bones in the spinal column.
Walking and other exercise can affect your total quality of life, too. Read on to discover how walking can help you sleep -- and give you more energy.
Walking and Disease
Walking and Disease
The simple act of walking can decrease your chances for contracting diseases like diabetes, cancer, and osteoporosis.
A regular walking program can help you reduce your chances of developing Type II, or non-insulin-dependent, diabetes. Because a program of regular exercise is extremely helpful in weight management, by reducing the risk of obesity, you also reduce the risk of becoming diabetic.
Exercise improves your muscles' ability to respond to insulin and take up more glucose. It can help you reduce your risk of developing diabetes, as well as manage the disease if you already have it. In addition to regular exercise and proper diet, careful monitoring of blood glucose levels is important to diabetes management.
Because of the positive impact of exercise on the immune system, exercise can reduce your overall cancer risk. For site-specific cancers, exercise may have a different impact on cancer development.
Regular physical activity has been shown to lower the risk of both breast cancer and colon cancer. The mechanism for reduction of breast cancer risk may be due to hormone level changes and reduced body fat that result from exercise. Colon cancer risk may be lowered due to reduced intestinal transit time, thus decreasing the time that possible carcinogens may come in contact with the colon wall.
Osteoporosis is a relatively common disorder characterized by a decrease in the calcium content of the bones, which leaves them thin and susceptible to fracture. The causes of osteoporosis are largely unknown. However, the chances of acquiring the condition seem to increase dramatically with age, especially for women.
One prevailing theory maintains that osteoporosis results from a loss of the female hormone estrogen, which affects the calcium content of the bones. Menopause (cessation of menstruation) may lead to osteoporosis because the body's production of estrogen is greatly reduced after that time. Almost one-third of all women over the age of 60 experience osteoporosis to some extent.
People who are inactive, either by choice or due to confinement because of illness, seem more susceptible to the disorder. A diet deficient in calcium (which promotes bone development) may also contribute to osteoporosis.
Physicians urge their female patients to engage in regular weight-bearing exercise, such as walking, and resistance exercise (such as weight training) throughout their lives; in these exercises, the bones and muscles must work against gravity or another force to support the body (as opposed to swimming, in which the water supports the body), so they help to build and strengthen bones as well as muscles and thus help prevent the frailty caused by osteoporosis.
Likewise, patients who suffer from osteoporosis are typically encouraged to follow an exercise program that will strengthen the muscles supporting their weakened bones; such individuals, however, need to seek the advice of their doctor and perhaps an exercise physiologist before beginning any exercise program and should avoid certain activities, such as lifting heavy objects, in order to protect the bones in the spinal column.
Walking and other exercise can affect your total quality of life, too. Read on to discover how walking can help you sleep -- and give you more energy.
Walking and High Blood Pressure
Walking and High Blood Pressure
Regular exercise, like walking, is a proven way to reduce high blood pressure Because you can go for years without knowing you have the condition, high blood pressure has been called the "silent killer."
If you have high blood pressure, and you don't control it, your heart has to work progressively harder to pump blood through your arteries. Your heart may enlarge, and you'll be at an increased risk for heart attacks, stroke, kidney failure, and atherosclerosis (buildup of plaque in the arteries).
Men have a greater risk of high blood pressure than women until age 55, when their respective risks become about the same. At age 75 and older, women are more likely to develop high blood pressure than men.
People who have high blood pressure should work with their doctor to control it. Eating a proper diet, losing weight, exercising regularly, restricting salt (sodium) intake, and following a program of medication may all be prescribed to lower blood pressure and keep it within healthy limits.
Your blood pressure is a measurement of the pressure of the blood flow in your arteries. Your systolic blood pressure, the higher number, tells you the pressure in your arteries when your heart is contracting and pumping blood out into the body. Your diastolic blood pressure, the lower number, is the pressure in the arteries when the heart is relaxed.
During exercise, your systolic blood pressure increases to improve blood flow, thus increasing available oxygen to the working muscles. Your blood vessels may also become more relaxed, or dilated, to allow for the increased blood flow. This may mean a slight lowering of your diastolic blood pressure.
Right after exercise, your blood pressure is probably a little bit lower than before you started. This is a very positive response of the body. Regular exercise has been shown to result in a reduction in blood pressure for those who may be hypertensive.
It is interesting to note that when you stop exercising regularly, your blood pressure will return to its prior level, usually within a week. Therefore, you cannot "bank" your exercise, building up an account, so you can take time off. The benefits of exercise are reduced when you cease to partake of it on a regular basis. A small dose of exercise done over a long period of time has a much better result than a large amount done irregularly.
Just like you wouldn't want to overdose on medicine, neither would you want to overdose on exercise. If you miss a day or two, don't try to make up for it by overdoing it. Just start your routine again, perhaps even cutting back a little at first, depending upon how much time you took off.
So far we've looked at how walking can help prevent cardiovascular problems. But it can also lower the risk of contracting certain diseases.walking and heart disease
Walking and Heart Disease
Walking can help ward off a killer: heart disease. Heart disease is the number one threat to America's health. In fact, 50% of all deaths occurring in the United States each year can be directly attributed to this killer. Scientific evidence suggests that participation in regular physical activity results in a lower risk of developing heart disease.
In addition, regular exercise helps individuals recovering from heart attacks and bypass surgery and lowers their risk of suffering a second heart attack.
Heart disease is caused by the build-up of plaque in the coronary arteries. When too much plaque accumulates, blood flow to the heart is decreased. Without enough blood supply, the heart muscle may not get enough oxygen to do its work. Chest pain caused by lack of oxygen to the heart muscle is called angina.
People who have angina sometimes use a medication known as nitroglycerin that causes the coronary arteries to dilate, thus increasing the blood flow to the heart and reducing chest pain.
When ischemia (lack of blood flow to the heart) is caused by a complete blockage of an artery, part of the heart muscle can die. (Complete blockages are often the result of a blood clot that gets caught in a narrow space in an artery that already has a large build-up of plaque.) This is called a myocardial infarction, also known as a heart attack. Sometimes blockages occur in blood vessels that supply blood to the brain. An infarction in the vessels feeding the brain is called a stroke.
Reducing the risk of heart disease may be your motivation to exercise regularly, particularly if you have risk factors you cannot control. Age and family history of heart disease are both strong risk factors, neither of which are preventable. So if you have had a close family member, such as a parent or sibling, who developed heart disease before the age of sixty, you too are at increased risk. Becoming more physically active and increasing your physical fitness will improve your chances of living a longer, healthier life.
Physical Inactivity
Physical inactivity is also a risk factor for coronary heart disease. When lack of exercise is combined with overeating, excess weight and increased blood cholesterol levels can result -- and these conditions unquestionably contribute to the risk of heart disease as well.
Regular exercise has been shown to reduce your resting heart rate, thus decreasing the overall workload on the heart. Some studies show that exercise, combined with a low-fat diet and stress management, can even reduce plaques that have built up in the vessel walls.
Regular aerobic exercise plays a significant role in preventing heart and blood vessel disease. The American Heart Association recommends moderate-intensity aerobic (endurance) physical activity for a minimum of 30 minutes, five days a week, to promote cardiovascular fitness. Such activities could include aerobics, jogging, running, and swimming and sports such as tennis, racquetball, and soccer.
Even modest levels of low-intensity physical activity are beneficial if done regularly and long term. Such activities include walking for pleasure, gardening, and housework. Middle-aged or older people should seek medical advice before they start to significantly increase their physical activity.
Cholesterol
Everyone needs a certain amount of cholesterol to build cell membranes and maintain health. But too much of these blood lipids -- especially the "bad" low-density lipoprotein (LDL) variety -- can raise your risk for heart disease and stroke. Too little "good" cholesterol (high-density lipoprotein, or HDL), which helps remove fats from the bloodstream, can also pose a problem.
The risk of coronary heart disease rises as blood cholesterol levels increase.
If you smoke cigarettes or have high blood pressure, your risk for heart disease increases even more. A person's cholesterol level can also be affected by age, sex, heredity, and diet.
Nearly everyone can lower their cardiovascular disease risk by eating foods low in saturated fat and adopting an overall healthier lifestyle. Based on large population studies, total blood cholesterol levels below 200 mg/dl (milligrams per deciliter) in middle-aged adults seem to indicate a relatively low risk of coronary heart disease. A level of 240 mg/dl and over approximately doubles the risk. Blood cholesterol levels from 200-239 mg/dl indicate moderate and increasing risk.
High blood pressure is another risk factor for heart attack and strokeoverview...!!! in this this article walking
Walking is widely recommended for its health benefits. According to a recent U.S. Surgeon General report on physical activity and health in America, more than half of the U.S. population does not participate regularly in any type of exercise. That physical inactivity can lead to poor health.
 ©2007 Photodisc Walking can help you maintain good health and prevent disease. |
It is increasingly obvious that one of the best ways to maintain good health is through physical activity. Regular participation in exercise has been shown to be helpful in the prevention of such killers as heart disease, cancer, and diabetes. Exercise also helps to control weight. (According to the latest research, one out of three Americans is obese.)
And because exercise helps to strengthen muscles and bones, it can even decrease your risk of developing diseases such as osteoporosis and arthritis.
Some of the most interesting and overwhelming evidence supporting the need to be physically active is from the research being conducted at the Cooper Institute for Aerobics Research in Dallas, Texas. Dr. Kenneth Cooper, known as the "father of aerobics," founded the Cooper Clinic in the early 1970s to investigate the effects of physical activity and fitness on health and longevity and to help people develop healthy lifestyles.
In July 1996, research from the Cooper Institute showed that participating in moderate to high levels of physical activity reduced the risk of dying from any given cause. This held true regardless of other risk factors. In other words, even if an individual suffers from high blood pressure or obesity, the chances of dying are lessened by maintaining at least a moderate level of fitness. This is remarkably good news, especially for individuals who have hereditary risk factors such as a family history of heart disease.
In 2007, Circulation, the journal of the American Heart Association, published an updated report on physical activity and public health. In order to make a recommendation on the amount of exercise necessary to benefit America's health, an expert panel of scientists, including physicians, epidemiologists, exercise scientists, and public-health specialists reviewed research on physical activity and the impact of exercise on health.
Their conclusion was the same as the plea issued by the Surgeon General: "Every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, or preferably all, days of the week." The researchers determined that intermittent as well as sustained activity can be beneficial. In other words, on days when you can't fit in a 30-minute walk, you can still garner fitness benefits by taking two or more shorter walks squeezed in throughout the day.
This may seem somewhat confusing to those of you who are well acquainted with previous recommendations to exercise for a sustained period of 20 to 60 minutes. The Surgeon General's report is not meant to overshadow or replace these previously recommended exercise guidelines.
Exercising for a sustained period of time is still the best way we know to make improvements in your cardiorespiratory fitness. But for many, exercising for long periods of time can be intimidating. And most of us experience days when unforeseen events throw off our schedules and prevent us from having a solid block of time for exercise.
Significant health benefits can be realized by simply ceasing to sit and starting to move. The risk of developing heart disease, high blood pressure, non-insulin-dependent diabetes, and colon and breast cancers can be reduced just by becoming more physically active.
calories burn during exercise
| Activity (1 hour) | 130lbs | 155lbs | 190lbs |
| Aerobics, general Aerobics, high impact Aerobics, low impact Archery (non-hunting) Automobile repair Backpacking, general Badminton, competitive Badminton, social, general Basketball, game Basketball, nongame, general Basketball, officiating Basketball, shooting baskets Basketball, wheelchair Bicycling, <10mph, leisure Bicycling, >20mph, racing Bicycling, 10-11.9mph, light effort Bicycling, 12-13.9mph, moderate effort Bicycling, 14-15.9mph, vigorous effort Bicycling, 16-19mph, very fast, racing Bicycling, BMX or mountain Bicycling, stationary, general Bicycling, stationary, light effort Bicycling, stationary, moderate effort Bicycling, stationary, very light effort Bicycling, stationary, very vigorous effort Bicycling, stationary, vigorous effort Billiards Bowling Boxing, in ring, general Boxing, punching bag Boxing, sparring Broomball Calisthenics (pushups, sit-ups), vigorous effort Calisthenics, home, light/moderate effort Canoeing, on camping trip Canoeing, rowing, >6 mph, vigorous effort Canoeing, rowing, crewing, competition Canoeing, rowing, light effort Canoeing, rowing, moderate effort Carpentry, general Carrying heavy loads, such as bricks Child care: sitting/kneeling-dressing, feeding Child care: standing-dressing, feeding Circuit training, general Cleaning, heavy, vigorous effort Cleaning, house, general Cleaning, light, moderate effort Coaching: football, soccer, basketball, etc. Construction, outside, remodeling Cooking or food preparation Cricket (batting, bowling) Croquet Curling Dancing, aerobic, ballet or modern, twist Dancing, ballroom, fast Dancing, ballroom, slow Dancing, general Darts, wall or lawn Diving, springboard or platform Electrical work, plumbing Farming, baling hay, cleaning barn Farming, milking by hand Farming, shoveling grain Fencing Fishing from boat, sitting Fishing from river bank, standing Fishing in stream, in waders Fishing, general Fishing, ice, sitting Football or baseball, playing catch Football, competitive Football, touch, flag, general Frisbee playing, general Frisbee, ultimate Gardening, general Golf, carrying clubs Golf, general Golf, miniature or driving range Golf, pulling clubs Golf, using power cart Gymnastics, general Hacky sack Handball, general Handball, team Health club exercise, general Hiking, cross country Hockey, field Hockey, ice Horse grooming Horse racing, galloping Horseback riding, general Horseback riding, trotting Horseback riding, walking Hunting, general Jai alai Jogging, general Judo, karate, kick boxing, tae kwan do Kayaking Kickball Lacrosse Marching band, playing instrument(walking) Marching, rapidly, military Moto-cross Moving furniture, household Moving household items, boxes, upstairs Moving household items, carrying boxes Mowing lawn, general Mowing lawn, riding mower Music playing, cello, flute, horn, woodwind Music playing, drums Music playing, guitar, classical, folk(sitting) Music playing, guitar, rock/roll band(standing) Music playing, piano, organ, violin, trumpet Paddleboat Painting, papering, plastering, scraping Polo Pushing or pulling stroller with child Race walking Racquetball, casual, general Racquetball, competitive Raking lawn Rock climbing, ascending rock Rock climbing, rapelling Rope jumping, fast Rope jumping, moderate, general Rope jumping, slow Rowing, stationary, light effort Rowing, stationary, moderate effort Rowing, stationary, very vigorous effort Rowing, stationary, vigorous effort Rugby Running, 10 mph (6 min mile) Running, 10.9 mph (5.5 min mile) Running, 5 mph (12 min mile) Running, 5.2 mph (11.5 min mile) Running, 6 mph (10 min mile) Running, 6.7 mph (9 min mile) Running, 7 mph (8.5 min mile) Running, 7.5mph (8 min mile) Running, 8 mph (7.5 min mile) Running, 8.6 mph (7 min mile) Running, 9 mph (6.5 min mile) Running, cross country Running, general Running, in place Running, on a track, team practice Running, stairs, up Running, training, pushing wheelchair Running, wheeling, general Sailing, boat/board, windsurfing, general Sailing, in competition Scrubbing floors, on hands and knees Shoveling snow, by hand Shuffleboard, lawn bowling Sitting-playing with child(ren)-light Skateboarding Skating, ice, 9 mph or less Skating, ice, general Skating, ice, rapidly, > 9 mph Skating, ice, speed, competitive Skating, roller Ski jumping (climb up carrying skis) Ski machine, general Skiing, cross-country, >8.0 mph, racing Skiing, cross-country, moderate effort Skiing, cross-country, slow or light effort Skiing, cross-country, uphill, maximum effort Skiing, cross-country, vigorous effort Skiing, downhill, light effort Skiing, downhill, moderate effort Skiing, downhill, vigorous effort, racing Skiing, snow, general Skiing, water Ski-mobiling, water Skin diving, scuba diving, general Sledding, tobogganing, bobsledding, luge Snorkeling Snow shoeing Snowmobiling Soccer, casual, general Soccer, competitive Softball or baseball, fast or slow pitch Softball, officiating Squash Stair-treadmill ergometer, general Standing-packing/unpacking boxes Stretching, hatha yoga Surfing, body or board Sweeping garage, sidewalk Swimming laps, freestyle, fast, vigorous effort Swimming laps, freestyle, light/moderate effort Swimming, backstroke, general Swimming, breaststroke, general Swimming, butterfly, general Swimming, leisurely, general Swimming, sidestroke, general Swimming, sychronized Swimming, treading water, fast/vigorous Swimming, treading water, moderate effort Table tennis, ping pong Tai chi Teaching aerobics class Tennis, doubles Tennis, general Tennis, singles Unicycling Volleyball, beach Volleyball, competitive, in gymnasium Volleyball, noncompetitive; 6-9 member team Walk/run-playing with child(ren)-moderate Walk/run-playing with child(ren)-vigorous Walking, 2.0 mph, slow pace Walking, 3.0 mph, mod. pace, walking dog Walking, 3.5 mph, uphill Walking, 4.0 mph, very brisk pace Walking, carrying infant or 15-lb load Walking, grass track Walking, upstairs Walking, using crutches Wallyball, general Water aerobics, water calisthenics Water polo Water volleyball Weight lifting or body building, vigorous effort Weight lifting, light or moderate effort Whitewater rafting, kayaking, or canoeing | 354 413 295 207 177 413 413 266 472 354 413 266 384 236 944 354 472 590 708 502 295 325 413 177 738 620 148 177 708 354 531 413 472 266 236 708 708 177 413 207 472 177 207 472 266 207 148 236 325 148 295 148 236 354 325 177 266 148 177 207 472 177 325 354 148 207 354 236 118 148 531 472 177 207 295 325 236 177 295 207 236 236 708 472 325 354 472 472 354 472 236 384 148 295 708 413 590 295 413 472 236 384 236 354 531 413 325 148 118 236 118 177 148 236 266 472 148 384 413 590 236 649 472 708 590 472 413 502 708 561 590 944 1062 472 531 590 649 679 738 797 826 885 531 472 472 590 885 472 177 177 295 325 354 177 148 295 325 413 531 885 413 413 561 826 472 413 974 531 295 354 472 413 354 413 413 413 295 472 207 413 590 295 354 708 354 207 236 177 236 590 472 472 590 649 354 472 472 590 236 236 236 354 354 413 472 295 472 236 177 236 295 148 207 354 236 207 295 472 236 413 236 590 177 354 177 295 | 422 493 352 246 211 493 493 317 563 422 493 317 457 281 1126 422 563 704 844 598 352 387 493 211 880 739 176 211 844 422 633 493 563 317 281 844 844 211 493 246 563 211 246 563 317 246 176 281 387 176 352 176 281 422 387 211 317 176 211 246 563 211 387 422 176 246 422 281 141 176 633 563 211 246 352 387 281 211 352 246 281 281 844 563 387 422 563 563 422 563 281 457 176 352 844 493 704 352 493 563 281 457 281 422 633 493 387 176 141 281 141 211 176 281 317 563 176 457 493 704 281 774 563 844 704 563 493 598 844 669 704 1126 1267 563 633 704 774 809 880 950 985 1056 633 563 563 704 1056 563 211 211 352 387 422 211 176 352 387 493 633 1056 493 493 669 985 563 493 1161 633 352 422 563 493 422 493 493 493 352 563 246 493 704 352 422 844 422 246 281 211 281 704 563 563 704 774 422 563 563 704 281 281 281 422 422 493 563 352 563 281 211 281 352 176 246 422 281 246 352 563 281 493 281 704 211 422 211 352 | 518 604 431 302 259 604 604 388 690 518 604 388 561 345 1380 518 690 863 1035 733 431 474 604 259 1078 906 216 259 1035 518 776 604 690 388 345 1035 1035 259 604 302 690 259 302 690 388 302 216 345 474 216 431 216 345 518 474 259 388 216 259 302 690 259 474 518 216 302 518 345 173 216 776 690 259 302 431 474 345 259 431 302 345 345 1035 690 474 518 690 690 518 690 345 561 216 431 1035 604 863 431 604 690 345 561 345 518 776 604 474 216 173 345 173 259 216 345 388 690 216 561 604 863 345 949 690 1035 863 690 604 733 1035 819 863 1380 1553 690 776 863 949 992 1078 1165 1208 1294 776 690 690 863 1294 690 259 259 431 474 518 259 216 431 474 604 776 1294 604 604 819 1208 690 604 1423 776 431 518 690 604 518 604 604 604 431 690 302 604 863 431 518 1035 518 302 345 259 345 863 690 690 863 949 518 690 690 863 345 345 345 518 518 604 690 431 690 345 259 345 431 216 302 518 345 302 431 690 345 604 345 863 259 518 259 431 |
how to calculate body fat
There are three main ways to calculate body fat:
- Home Body Fat Scales
- Skinfold Calipers (Callipers)
- Hydrostatic Weighing
Each of these body fat calculation methods has advantages and disadvantages.
Using Home Body Fat Scales to Measure Body Fat
Body fat scales claim to measure body fat quickly and conveniently. These body fat scales use the Bioelectrical Impedance method to measure your body fat percentage. A low-level electrical current is passed through your body and the "impedance", or opposition to the flow of current, is measured. The result is used in conjunction with your weight and other factors to determine your body fat percentage. Unfortunately, your body's "impedance level" can be altered by many factors besides body fat. For instance, the amount of water in your body, your skin temperature and recent physical activity can all adversely affect the results.So only by following strict rules can you hope to get an accurate measurement of your body fat using these scales. The most important rules to observe in order to make a more accurate calculation of your body fat are:
- Don't eat or drink for 4 hours before the body fat measurement test.
- Don't exercise for 12 hours before the test.
Notes:
- Some studies have shown variances as high as 8 percent when using the bioelectrical impedance method even if the rules are precisely followed.
- As with skinfold calipers (see below) there are different equations used to calculate body fat from your body density. These are usually pre-programmed into the machine.
- The best body fat scales tend to made by Tanita.
Using Skinfold Calipers (Callipers) to Measure Body Fat Skinfold Measurements
Measuring body fat with a set of body fat calipers is the most cost effective way to determine fat levels. But it's important to use them correctly. For instance, either have a professional take the measurements for you or buy a set of Accumeasure calipers (callipers) and follow the measuring instructions. Accumeasure are the only calipers than allow you to test yourself and most studies have shown that they are very accurate.
Using Hydrostatic Weighing to Measure Body Fat
Hydrostatic weighing (underwater weighing) is the most accurate way to calculate body fat - that is, if you can find a hydrostatic weighing tank.
How does hydrostatic weighing calculate body fat? By using Archimedes Principle. Your examiner first calculates your body density by measuring the amount of water you displace when you immerse yourself in water. Then a formula is used to calculate body fat based on your body density. The problem is finding a facility (University, major gym or fitness center) which has a hydrostatic weighing tank!!
Table 1. Body Fat Guidelines from American Council on Exercise
| Classification | Women (% Fat) | Men (% Fat) |
| Essential Fat | 10-12 percent | 2-4 percent |
| Athletes | 14-20 percent | 6-13 percent |
| Fitness | 21-24 percent | 14-17 percent |
| Acceptable | 25-31 percent | 18-25 percent |
Why Body Fat Measurement is Important
Body fat is an important element in successful weight control. Body fat requires fewer calories than muscle. So the less fat/more muscle we have, the more calories we can eat before gaining weight. Body fat is often expressed as our "Body Fat Percentage" or "Body Fat Percent." Body fat percentage is the amount of body-fat-tissue as a percentage of total body weight. If your total body weight is 160 pounds and you have 32 pounds of fat, your body fat percentage is 20 percent.
Body Fat Calculation and Health
The higher your percentage of fat above average levels, the higher your health risk for weight-related illness, like heart disease, high blood pressure, gallstones, type 2 diabetes, osteoarthritis, and certain cancers. Also, the higher your percentage of fat (and the smaller your percentage of muscle) the less calories you need to maintain your weight and therefore the easier it is to gain weight. This is because muscle is more metabolically active than fat tissue.