Archive | Workouts & Routines

The Use of Dumbbells in Physical Therapy

Risks of injuries are prevalent in any worksite, especially those to the upper body. To help prevent injuries from occurring or in adding in the rehabilitation of an injury, dumbells are prevalently used. Dumbbells are able to target specific muscles in ligaments in the arms, chest, shoulder, back, abdomen, and the legs. Physical therapists have been utilizing the dumbbell in rehabilitation for many years to help in strengthening muscles like the deltoid, and various other muscles. The rationale behind it is that by strengthening the muscles and ligaments around high-risk parts of the body such as arms and shoulders (from various movements), back (from improper lift, shoving, pulling, and e.t.c), legs (from improper lifting) will prevent future injuries. Make sure the Hampton Ultrabell Dumbbell set is in your home gym.

Rotary cuff injury is a very common workplace injury. The rotary utilizes four specific muscles. In order to prevent further injury each muscle has to be addressed and strengthened. Dumbbells can target each of these four muscles specifically rebuilding the strength in each one equally preventing repeated injury or further damage.

A physical therapist will start you out on the lowest weight dumbbell for the extent of the injury and teach you the proper form and exercises require targeting the specific muscles in need of strengthening. As the muscles begin to strengthen, the therapist will increase the weights to build on the existing muscle. They may suggest you continue the therapy at home as well. You will want to get a set of dumbbells that will match the weights recommended by your physical therapist. A good set of dumbbells for this is the Hampton Ultrabell Dumbbell set. They come in a light weight set as well as a heavier weight set so it is easy to match the therapist recommendation as well as open up the world of fully body workout routines for an all over better health and physique.

Hard-hitting athletics such as football players and wrestlers have been using dumbbells as part of their normal workout routine forever. They know the benefits that a solid dumbbell workout brings to them and remember it each time they are in the game. The dumbbell workouts have prevented many injuries in sports and for the unfortunate injuries that do occur, dumbbells have been utilized in their rehabilitation.

There is no need to wait until an injury happens to introduce yourself to the vast advantages of working out with dumbbells. With dumbbells you can work your way to a leaner, firmer, and stronger body, strengthen muscles, build muscles mass, tone and define, burn calories, build self-esteem, while strengthening your heart and warding off Osteoporosis faster then any other form of workout.

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How to Walk Yourself Thin – Lose Up to 9lbs a Week

Walking is one of my favorite things to do and I have stressed on many people in the power of walking. This exercise routine does so much without a huge effort or strain and the results are very satisfying. Walking does more than helps you burn fat it also:

Helps fight colon cancer! A Washington school of medicine study found that any form of walking can lower your risk of colon cancer; brisk walking can lower the risk in women by 44%, walking also protects your vision as well. According to government researchers it lowers the risk of developing cataracts.Washington scientists say that walking three or more times a week makes us 32% likely to contract dementia.

Researcher Arthur Weltman, PH.D and other scientist have discovered a new way to burn more fat when walking. This method takes less time than the traditional walking routine which is 40-60 three to four times a week. It is called the Uva approach, two of the walks a week will be 45-60 minutes but at a comfortable pace and the other 3 will be only 20- 30 minutes and should be speedy but you should be able to hold a conversation without being too much out of breath.

This works because leisurely walks burn about 300 calories per hour: fast walks can burn 300 calories in as little as 30 minutes. The Uva not only helps you burn more calories it also boosts your fat-burning hormones by 80%. This workout is so smooth that you probably won’t even tell that you’ve been doing a high intensity workout. A high intensity exercise routine is excellent at burning the more fat and calories it increases a growth hormone called HGH that your body produces and this is what dramatically boosts your fat metabolism.

The after burn of this method is incredible! Even 48 hours after the workout your body is still working its way down from the walks. When doing exercises like this your metabolism is so hype up that it can take the body a long time to calm down to its normal state.

The UVa also reduces your appetite, a strenuous workout activates the anti- hunger hormones and you start to eat less without evening knowing it. Eating right will also make you lose weight quicker too! Here is a quick and healthy breakfast recipe; 2 Whole grain toast with honey,

3 to 4 strawberries

Scramble eggs use nonstick spray instead of butter.

Walking does amazing things to the body, so get up and get to walking pounds away and before you know it you’ll be back in your old jeans again! If you are looking for a great weight loss pill the Lemonade Diet delivers fast results while detoxifying your body.

Walking tip: Make sure you have good walking shoes for support of your ankles, legs and feet.

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Deadlift Specialization

Here’s a simple, but brutally hard and effective workout, used by the old-timers to build rock solid muscle and work on their deadlifting skills.

This specialization program has put 20-30 pounds of muscle on some people in just 6-8 weeks! That’s not b.s. hype, it’s a fact. One of them was an old-time lifter named Harold Ansorge.

Don’t be fooled by the routines simplicity. You must work damn hard with heavy poundages (whatever you define as heavy). Follow this to the letter for about 6-8 weeks and be prepared to buy bigger clothes.

Deadlift Specialization Program

Workout A
Deadlifts 10 x 3-5

Workout B
Deadlifts 3 x 5
Breathing Deadlifts 1 x 20

Notes: As you can see by the set/rep scheme you must lift heavy. Alternate the workouts, lifting every 3-5 days. Basically do this routine twice a week. If you haven’t recovered enough or feel wiped out, then train once a week, every five days. The breathing deadlifts are performed just like the squat version, except you place the bar on the floor, take three deep breaths, and then do another rep. Once again, rep, set bar on floor, three breaths and another rep until 20 are done. As always, get plenty of rest, eat good food and drink lots of water. Remember to lift heavy and with max intensity.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Best Bodybuilding Back Workout For Lat Width

If you are looking for a bodybuilding back workout to increase the width of your back, this is the perfect article for you. I will discuss the best bodybuilding back workouts for gaining width to your Lat muscles including the exercises of bent barbell row, one arm dumbbell rows, and pulley cable wide grip row.

Bent Barbell Row: As you may already know it is best to perform compound exercises in the beginning of your training sessions of course after you have fully and completely warmed up. Your grip will vary depending on what part of the lat muscle you wish to target and work the most. Over hand grip will concentrate more on the upper lats and middle back while under hand grip emphasizes the lower lats. To obtain overall development of your back, I suggest you vary your grips often if not week to week.

One Arm Barbell Row: These are one of my favorite workouts for adding width to my back. The reason being is because this movement allows for a complete stretch at the bottom and contraction at the top with mainly only the lat muscle doing all the work. Since this is more of an isolation movement of the lats, try to focus on all three parts of each repetition (eccentric, concentric, and isocentric).

Pulley Cable Wide Grip: For these I like to use the lat pull down bar and take a little wider than shoulder width grip. This will ensure I am focusing on the lats and less on the middle portion of the back.

This is a sample bodybuilding back workout that will help you add some with to your lats.

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A Vacation is Not an Excuse to Stop Your Workout

If you’re looking for an self-justification to skip your weight training exercise, vacations and business trips won’t hack it. You can keep your muscles hard no matter where you go, whether your destination is Caribou, Maine, or the Mongolian desert.

Of course, you may not constantly discover a health club with 15 shoulder machines and aromatherapy baths. Sometimes the conditions will be better then others, but you should constantly make do with what you have.

It is definitely worthwhile to maintain your strength training while traveling. No matter if it is just a quick workout once a week it can assist you in keeping the muscle you strive so hard to obtain. Remember these helpful hints on strength training while on vacation:

While it may seem obvious, the easier thing you can do to make your strength training easier is to lodge somewhere with a gym on property. Most average priced hotels will only have a few machines and treadmills available, however some more expensive hotels and resorts have full gym and spa staff to treat your every need.

Sometimes you are unable to find a hotel with a gym on property, if this happens you can alway expand out to the local area. Try looking in the phone book or asking the front desk where the closest gym is. You can expect the price to be anywhere from $10 through $55, depending on the location and services offered.

Do not stray from the workouts and equipment that you are comfortable with. Travel training is not the time to test your limits of experiment with a new machine. If you can’t resist the urge to try something new, you will want to talk to an employee of the gym first to get instruction. Either way, most gyms have some kind of legal paper that you must sign that pretty much states that any injury your experience is nobodys fault but your own.

There are other benefits of using a neighborhood gym besides choosing one that fits you. You have the opportunity to meet the locals from a new town and find out a bout their culture, locals joints, and where to not go.

If you are in an area that does not offer any sort of formal gym, you can always rely on packing an rubber exercise band. these are compact and lightweight so they can travel anywhere with you.

If you happen to be visiting a beautiful part of the world, you should consider working out outside. Even if you cannot find a health club or other suitable place that offers exercise equipment you can always use your own body weight to exercise. Push-ups and squats can get your muscles burning just as well as weights.

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A Peep Into the Future Tech Innovations at CES 2017

Consumer Electronics Show (CES) held every year in January at Las Vegas is a premier electronic convention held annually for showcasing exceptional technological advancements in the consumer electronics industry. This year, the 4-day event held from January 5 through January 8, 2017, marked its 50th anniversary with 3,886 exhibitors showing off myriad revolutionary tech trends and avant-garde gadgets that will drive the future of technology globally.

It goes without saying that Amazon’s Artificial Intelligence voice assistant ‘Alexa’ has been the star of the show as several Alexa-enabled next-generation devices including voice-controlled smart-home gadgets, cars, and robots were displayed at the event. Alexa, which has outperformed Google Assistant and Siri can be programmed to perform multiple functions such as starting your car, locking doors, adjusting thermostats, controlling lights, and finding locations.

Now let’s throw light on the futuristic innovations witnessed at CES 2017 that will have a major impact in the coming years.

1. Tech innovations in Smartphones: Qualcomm unveiled its latest processor named Snapdragon 835 for revolutionizing mobile technology. Snapdragon 835 aims to bring High Dynamic Range to smartphones besides facilitating better virtual experience by enhancing sight and sound for mobile Virtual Reality. The new processor will also enable smartphones to produce high-resolution photos even in poor lighting conditions. It will also facilitate faster connection by paving the way towards 5G network. Moreover, the chip also guarantees longer battery life as it consumes 50% less power compared to Snapdragon 801. Additionally, biometric sensors embedded in the 835 promises better security to smartphone users.

World’s first smartphone with molecular-sensors “H2” was also unveiled at CES. This 6-inch Android phone can scan any object to provide you with instant feedback on its chemical composition, be it food items or medicines.

2. A Glimpse Into the 5G future: Qualcomm demonstrated the various ways its technology is going to empower the 5G future. At CES, the CEO of Qualcomm Stephen Mollenkopf asserted that 5g will be a ground-breaking network that will support a wide array of devices with exceptional speed and scale. Moreover, it will have a significant impact on world economy.

At the convention, American technology company Intel too launched its 5G Modem which can deliver 5G in both mmWave spectrum and 6GHz bands. Besides this, Intel also unveiled its new automotive 5G platform named Intel Go to support automated driving.

3. Cloud-Based Innovations: CES 2017 also witnessed numerous cloud-based announcements. Nvidia grabbed the attention of PC gamers by launching its cloud program ‘GeForce Now’ for PC and Mac that will enable gamers to transform their PC into a sophisticated gaming rig to stream and play the latest games of their choice.

Besides this, world’s first cloud-based keyboard ‘the 5Q’ also made its debut at the event. The special function of this keyboard is that it will be connected to the cloud and display color-coded email notifications, sports updates, and stock quotes on the keys of the keyboard.

4. Artificial Intelligence (AI) Stole the Show: AI undoubtedly took centre stage throughout CES 2017. AI has been featured as an integral part of almost everything- from smart jeans that show directions, and smart pet collars to feel your pet’s emotions, to smart gloves for stroke victims and smart vehicles. These computerized brains are empowering humans to replicate virtual worlds besides endowing computers with the intelligence to comprehend the real world.

· AI-powered Cars: Automobile companies are focusing on AI-powered vehicles as the day is not far when customers will seek self-driving cars. Smart car manufacturers will soon come up with AI-powered cars that can generate their own emotions because soon customers will opt for cars with which they can establish the best emotional relationship. CES 2017 saw the launch of many AI-powered emotional cars including Honda’s NeuV that features HANA (Honda’s Automated Network Assistant) to personalize the driver’s experience. HANA’s face recognition technology and heart-rate monitor assist the electric car to understand your happy and melancholic moods. It can also suggest music based on your mood besides remembering your favorite places such as cafe’s, parks, etc.

Toyota too released its futuristic car the “Concept-I”, powered by AI technology that can comprehend the need of the driver as well as passengers. Likewise, Nvidia introduced its self-driving car system named Drive PX designed to comprehend the driver’s mood, the car’s environment and figure out what is going on in the interior of the car.

· AI-powered Health-tech Devices: In order to incorporate advanced technology and new-age thinking to the workout routine of fitness freaks, fitness technology companies unveiled a range of sophisticated fitness wearable devices at the CES. For example,Boltt, a Mumbai-based fitness tech company unveiled AI-packed fitness trackers, smart shoes embedded with stride sensor, and a virtual health assistant named “B” that provides users with real-time feedback and voice coaching on health and fitness.

The show also displayed digestive trackers to help users determine the type of diet that is ideal for their body, and a smart hairbrush embedded with sensors that can detect how you brush your hair so that it can train you to correctly brush your hair by sending data to your connected smartphone.

The world’s first smart toothbrush Kolibree Ara was also launched at the show. It features deep machine learning algorithms to understand and provide feedback about your brushing habits even if it is not connected to your smartphone. What’s more, CES 2017 also saw the launch of Sleep Number 360 bed which has been designed to prevent snoring.

5. Humanoid Robots: CES 2017 also introduced the world to the mind-blowing capabilities of human-like robots. At the event, LG unveiled three robots- to mow your lawn, to take care of your daily chores, and to welcome you at the airport. Besides this, quite a few educational robots were also displayed at the event for children. Additionally, there were a lot of humanoid robots designed for making your coffee, folding clothes, pouring candy, singing lullabies to your kids and taking photos of your pet when you are away. World’s first robotic suitcase Cowarobot also stole the limelight as this four-wheel suitcase with a laser and a camera can follow its owner like a puppy.

So these are some of the futuristic trends witnessed at the CES 2017. This year the CES focused mainly on digital interactivity. This is evident from the fact that a majority of exhibitors at the show were looking to leverage the concept of interactivity for financial gain.

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Aerobic Exercise

Regular exercise not only provides a healthy life but also keeps an individual from various ailments. Aerobatic exercise is a type of exercise which helps an individual to rejuvenate and energize his/her body for a long time. Here are the benefits provided by aerobic exercise:

The literary meaning of aerobic is “with oxygen”. This type of exercise provides an efficient and effective and steady flow of blood within the cellular system containing a high percentage of fresh oxygen with in it. When someone is taking aerobic exercise the heart rate and breathing rate increases. The muscle cells require a steady and smooth flow of oxygen which is very much required for converting fats into energy. Although protein and glucose are treated as the main source of energy in our body combustion of fat can also provide energy with the help of adequate oxygen. We always try to loose fat from our body.

Some of the important aerobic exercises are:

Jogging

Dancing

Rowing machine

Cycling

One common thing between these exercises is that it requires the movement of large muscles i.e. arms, legs, hips in our body. Such exercises help to breathe properly and deeply. As the bit rate of heart increases the requirement of excess oxygen is necessary. All blood vessels related to the respiratory system gets widen so that they deliver more and more oxygen to the particular muscles. At the same time waste materials i.e. carbon did oxide, lactic acid from muscles needs to be removed. Such exercises also increase the secretion of endorphins which acts as a natural pain killer.

Now days the doctors puts stress on aerobic exercises rather than traditional medicines. Some life threatening diseases like heart problem, diabetes, cancer can be cured up to some extent with the help of these exercises. There are lot more advantages of adopting aerobic exercise. These exercises are also helpful for the reduction of diseases related to coronary artery. Heart disease is responsible for most of the people. But aerobic exercises reduces the chance of heart attack, chances of stroke and tendency of high blood pressure Loosing weight is one of the better solutions of preventing type 2 diabetes. Aerobic exercises are very much helpful for the same.

Not only these benefits but also these exercises increase the stamina, stress management ability and improvement in sexual performance.

So finally it can be concluded that if you want to stay happy, healthy for long take aerobic exercise daily.

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Lose Belly Fat Smarter

For many years people have been searching hard on the solution of losing belly fat effectively. There are too many theories, knowledge, and advice from many people on the internet. And all these information have been very overwhelming, and sometimes can be confusing.

When it comes to training and exercises, it is very important to ensure that the fat burning process still carry on even after the training. It does not bring much value if the fat burning process only happens during the training or exercises. If this is the case, I would have suggested to everyone to quit their job and workout/training 24/7. However, here is the problem. Not everyone has the long free time to train for a long period of time in a day. Especially when you are in a busy schedule everyday, you hardly have the time to engage yourself in long duration of exercise. You need to have a short duration of exercise that triggers your muscle groups and triggers the fat burning hormones even after your training. That’s why it is very important to ensure that the fat burning process happens even after you train.

In this new era of the world, even lose weight need to be in a smarter way. If you still follow the old traditional way of losing weight, that is to jog or run on a treadmill, you are going to have a hard time in losing weight. It is because those old traditional ways of losing weight burn very few calories in your body. Instead, you need to focus on exercises that can provide a sudden-shock to your muscle groups so that they in turn will trigger the fat burning process.

Here’s the big secret in losing the belly fat: Exercises that engage the large group of muscle burns more fat. Bigger muscle groups such as chest, back and leg burn the most fat. Among these few muscle groups, try to aim to include exercises that target leg in your training session. If you lose weight from home (which means to lose weight with your body by doing fast and intense cardio), aim to include exercises that trigger the leg muscle. Some of the example would be lunges, jumping knee tucks, burpees, calves raise and many more.

Bigger muscle groups will burn more fat. When more muscles are engaged in the training, it is more effective in losing the belly fat. So you need to choose the large muscle group to train on so that not only you save time in your workout, you also burn more fat. Hence, you can lose belly fat effectively.

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Bodybuilding Workout – 3 Bodybuilding Workout Tips You Must Know

Do you feel like all the blood, sweat and tears at the gym has been for nothing? Are you fed up with all the flashy new supplements that don’t produce what they promise? Do you just want some help so that you can get the body you so desperately desire?

The 3 following workout tips have been created for you in mind. Follow them and you will start building muscle quickly, safely and effectively. (Even if you are a skinny hardgainer!).

Ok, so let’s get started.

1. The first bodybuilding workout tip is to include Squats and Dead lifts in your workout routine. Squats and dead lifts are the two “bad boy” or “animal” exercises which are a favourite of muscle building experts worldwide. Because of the amount of intensity and strain which they put on the body they create hormone spikes which mean you will gain muscle mass faster all over the body. Furthermore these exercises work a large portion of your body, including your chest, shoulders, back, gluts and core muscles all at once. These 2 exercises must be included in your bodybuilding work out, especially if you’re skinny or a hardgainer.

2. Reduce your workout time and lift the intensity. Perform more work in less time and not only will you save time which you could spend doing something else but you will also increase your workout capacity which results in big muscle gains. Have smaller rest periods (but make sure they are consistent) and hustle from one exercise to the next. You will start to improve your fitness and get a lot more out of your bodybuilding work out as a result.

3. Cardio. There is a popular myth out there that cardio makes it harder to build muscle, and one which I admit I used to believe. However the truth is that cardio actually helps you build muscle! By speeding up your recovery time and keeping your heart in lungs in good order, it gets your body in maximum muscle building mode. Surprising but true!

OK, so now that you have completed my 3 bodybuilding workout tips you are ready to start building some muscle. The tips may seem quite simple, but if you correctly apply all 3, then you are in a much better position to gain muscle than those who don’t.

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The Best Exercise for Your Weight Loss?

Hi there!

Have you ever wondered, what is the best exercise out there for you to lose weight? Well let me help you answer that question, the best exercise for weight loss is the exercise that you will stay committed to! It’s really important to have exercise that challenges you and also excites you, otherwise you’ll give up after the first week and won’t lose any weight!

Consider these 4 areas when deciding on an exercise program:

1. Factors to consider

Enjoyment – Make sure you actually enjoy the workout activity otherwise you won’t do it for very long.

Convenience – Is it possible to perform the work out activity close to home?

Social – Is it possible to get your friends involved for extra support?

Skill level – The activity that you are considering is it something that you can jump straight into or do you have to spend some time developing skills.

Physical impact – If it is an activity that involves a lot of physical impact, then it could have negative side effects on you at a later stage.

2. What are the areas that you want to work out?

If you are looking for an exercise that can burn a lot of fat, then your best bet is to go with some type of cardio such as walking, jogging, cycling, etc… Only problem with cardio is that it can get boring at times, which is something I can relate to!

Or you can even try a bit of cross-fit which basically alternates between different types of exercise. There is also an added bonus to cross-fit which is less chance of injury and is a bit more exciting than cardio.

3. Will it cause you pain?

Obviously exercise that causes you pain is not beneficial to you at all! It is only natural to feel some ‘soreness’ after exercise but not pain and you should stop immediately if you feel any sensations of pain. Also the pain associated with the exercise will seriously hamper your motivation to continue in the long-term.

4. Steps to prevent pain/injury during exercise.

Warm up – Make sure you are doing the proper muscle stretches before your workout routine.

Wear proper gear – If you are going to be jogging, it is critical that you have proper running shoes in order to prevent injury.

Hydration – Drink plenty of water before and after exercise.

Cool down – Just as warming up, make sure you do some post workout stretches after your workout routine.

Sleep well – Your muscles do most of the repair work while you sleep so make sure you are getting your 8 hours of sleep!

Have you ever done something you absolutely hated? And how long did you do that for? I’m guessing not for very long! So avoid spending gruelling 6 hour marathons in the gym, unless that’s what you love, so that you can stay motivated and build momentum towards your healthier lifestyle. Remember, at the end of the day it’s all about having fun!

Till next time!

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