Posts Tagged ‘Fitness Programs’
The benefits of body-weight exercises
By Perry Gil S. Mallari, Reporter
In the realm of physical culture, there are practitioners who prefer the exclusive use of body-weight exercises to condition their bodies and to gain strength. By definition, body-weight exercises are physical workouts that use the weight of the practitioner’s body as resistance in training the muscles.
The greatest advantage of body-weight exercises over other fitness programs like weight lifting is that it requires zero equipment and it can be done almost anytime and anywhere.
There are certain things that body-weight exercises can and can’t do. While it is capable of building and increasing muscle mass, body-weight exercises can only do such task on a limited basis. Since the body weights of full-grown adults are more or less fixed, the intensity of the resistance cannot be increased. So if the goal is continuous build up of muscle mass, a person is better off using weights training where the intensity of the resistance could be adjusted as desired.
Body-weight exercises have a long and honorable history. Warriors and combat athletes have used it through the ages because of two reasons: potency and practicality. A good example is the training regimen of wrestlers of old India. Physical culture is part and parcel of Indian tradition for thousands of years. India was known for traditional physical training implements such as heavy Indian clubs, gadas (maces) and nals (stone weights). But a staple in a traditional Indian wrestlers training program were two body-weight exercises: the Hindu pushup or dand and the Hindu squat or baithak. The execution of the dand is different from the simple upward and downward movement of a regular pushup. The Hindu pushup is done with a downward scooping motion that ends with a backward arcing of the spine. Its purpose is to build upper body strength and endurance. On the other hand, the baithak is meant to develop leg power and cardiovascular stamina. The Hindu squat is characterized by an upward and downward squatting motion coordinated with the raising of the heels and circular swinging of the arms.
Both the dand and the baithak were part of the training regimen of the legendary martial artist and actor Bruce Lee.
The Great Gama (Ghulam Muhammad), known as the greatest of the Indian wrestlers, was said to crank thousands of repetitions of dands and baithaks on a daily basis. If his professional record would be the sole basis, then it looks like body-weight exercises worked pretty well with Gama. With a career spanning 50 years, he is the only wrestler in history to have died undefeated.
People whose dwellings have limited space for exercise equipments and professionals who travel frequently can benefit a lot from body-weight exercise. Demanding only a few square-feet of space to practice, one can achieve muscular and cardiovascular conditioning with body-weight exercises. As in any other fitness program, a doctor’s evaluation and prudence are essential for safety in practicing these exercise routines.
Original article at: http://www.manilatimes.net/index.php/lifestyle/4770-the-zero-gizmo-workout
When you perform core exercises you can focus on 3 things: stability, strength, or power. Although stability, strength, and power are all related you can emphasize a certain benefit by choosing specific exercises and performing them in a specific way. Stability refers to the ability of your muscles to maintain a joint’s position, posture, and alignment. Strength refers to the ability of your muscles to move a certain amount of resistance through the full range of motion. And power refers to the ability of your muscles to move your body with speed.
In this article, I want to focus on developing core stability. One possible cause of lower back pain is a lack of stability in the pelvis and lower back. When your back is unstable, there is more pressure on the joints of your back. In addition, when your back is unstable your sports performance is decreased. So, developing core stability is important for everyone from people with desk jobs to elite athletes.
Let me ask you a question that speaks to the importance of core stability. Is it easier to run on sand or grass? Most people will say that it is easier to run on grass. Since the grass is more stable than the sand it’s easier for your muscles to push you forward as you run. Because the sand in unstable, your muscles have a harder time pushing your forward as you run.
You should think of your spine in the same way that you think about your running surface. When your spine is stable, your muscles work more efficiently. When your muscles work more efficiently, you have a lower risk of injury and perform at a higher level.
Well, you may be asking which type of exercises is best for core stabilization. Some of the best core exercises for stabilization are isometric exercises. Isometric simply means same length or no movement, so during isometric exercises the position of your spine does not change. Two of the first core stabilization exercises that I teach my clients are the drawing in maneuver and the plank.
The drawing in maneuver is the best exercise for the transversus abdominus. In movement studies, physiotherapists found that the transversus abdominus is the first abdominal muscle to fire when you move your arms are legs. They also found that it lags behind in people with lower back pain. To re-educate your transverse abdominus (your natural girdle) you must practice pulling your belly button in towards your spine.
You can practice the drawing in maneuver from many positions, but the key is to keep your spine in a neutral or balanced position when you pull in. You can perform the drawing in maneuver while lying on your back, so gravity can assist you. Then, you can progress to seated or standing where gravity is more neutral, and the most challenging position is lying face down or on your hands and knees where gravity pulls down against you. No matter which position you choose, pull in your belly button and hold for 5-10 seconds and repeat for 10 repetitions. When personal trainers or physical therapists say pull in your abs, they are referring to the drawing in maneuver.
Another great core exercise for stabilization is the plank. The plank is a popular yoga pose that has crossed over into many other areas of fitness. It involves balancing face down on your elbows and your toes. There are two main keys when performing the plank. First, you should keep good alignment through your spine and entire body. And, second, you should pull in your belly button and use the drawing in maneuver throughout the entire set.
Attempt to hold the plank for 10 seconds to 60 seconds. Repeat the exercise 2-3 times. If you shake when you first try the plank, don’t worry about it. As your coordination and strength improve you will shake less. Also, if the full plank from your toes and elbows is too challenging, you can build up your strength using the half plank which is done from the knees and the elbows.
Once you have increased your core stabilization, move on to focus more on core strength. Core strength is best improved by using exercises that move your spine through a large range of motion against resistance, but that is a topic for another article.
Check below for links to my website to learn more core training tips and view pictures of core exercises.
By: Charles A. Inniss, Jr. DPT
About the Author:
Charles A. Inniss, Jr. has a Doctorate Degree in Physical Therapy and is a Certified Personal Trainer. He is dedicated to helping people to live healthier happier lives.
Visit his website for Free Pictures of 100 Core Exercises and Free Core Workout Tips
Tip #1: Activate Your Abdominal Muscles
The abdominal muscles play a significant role in core stability. The deep abdominal muscles contract to stabilize the spine before the arms and legs can move. The drawing-in maneuver and the plank are great exercises to activate the deep abdominal muscles.
Tip #2: Strengthen Your Lower Back Muscles
The lower back muscles often get neglected in fitness programs, probably in part because of vanity. I’ve never heard someone say, “Do you know any good exercises to get ripped lower back muscles?” In fitness many people are focused on getting 6 pack abs and a flat stomach, and they are neglecting their back.
The back muscles are just as important as the abdominal muscles. If you want to have a strong core, you must have both strong abs and strong back muscles.
Tip #3: Learn to Engage the Pelvic Floor
The Pelvic Floor muscles are most popular when discussing sexual dysfunction or bladder control issues, but they are really important for stabilizing the pelvis lumbar spine. They actually work with the abdominals and back muscles. To engage the pelvic floor muscles you have to contract as if you were preventing yourself from going to the bathroom.
Tip #4: Do Balance Exercises
Balance Exercises are any exercise when you’re standing on 1 leg or when you are standing on an unstable surface. Your center of gravity shifts when you stand on one leg, so your core muscles must work harder to maintain your alignment. Balance Exercises are an important part of a core workout routine.
Tip #5: Strengthen your Scapular Muscles and Rotator Cuff
Your core is more than just your spine. Your core is your entire trunk and consists of the shoulder and scapular stabilizers. When your scapula is stable, you will be less likely to get shoulder injuries and you will perform at a higher level. Your core workout should include scapular and rotator cuff exercises.
Tip #6: Strengthen your Gluteus Maximus
The hip stabilizers are also part of the core. The glutes attach to the pelvis and control the position of the hips. When the glutes are weak or inefficient you will have a decrease in pelvic stability and hip stability. Bridges are a great exercise to strengthen the glutes an improve core stability.
Tip #7: Train for Stabilization and Endurance First
Core stabilization exercises are exercises in which there is little to no movement around the spine. When you begin a core program, it is important to first build a solid foundation of stability. If you focus on stability first, you’ll make greater improvements in strength and speed. The Plank is a great core stabilization exercise.
Tip #8: Train for Strength Second
Once you have a good base of stability, shift to building strength. Strength exercises challenge your abdominal and back muscles through a large range of motion. Crunches on a Swiss Ball and lower back extension on a machine are good strength exercises.
Tip #9: Train for Power and Speed Third
Once you have a base of stability and strength, you can more efficiently develop your speed. In addition, if you have a strong foundation, you will be less likely to get injured and your performance will improve more quickly. Power exercises are done in a fast and explosive way. Medicine ball throws and jumping exercises help to develop the power of your core muscles.
Tip #10: Play with Different Core Exercise Equipment
There are many tools that can enhance your core workout. The Exercise Ball, Reebok Core Board, and the Bosu Ball are all great tools that can challenge your coordination and balance. When you exercise on less stable surfaces, your core muscles work even harder to stabilize your body.
Well, I hope those tips help to give you some ideas about how to improve your core workout.
By: Charles A. Inniss, Jr. DPT
About the Author:
Charles A. Inniss, Jr. has a Doctorate Degree in Physical Therapy and is a Certified Personal Trainer. He is dedicated to helping people to live healthier happier lives.
Visit his website for Free Pictures of 100 Ab Exercises and Free Ab Workouts
