Archive for September, 2011


Ouch!

Two weeks ago, after 60 minute, high impact workout, something happened to my foot. For two days, every time I took a step, I was in pain. After a trip to the Emergency Room, a doctor visit, MRI, soft cast, Boot and crutches, I was told it was Tendonitis. Tendonitis occurs when the normal smooth gliding motion of your tendon is impaired. The tendon becomes inflamed and movement becomes painful. So, my doctor has said I cannot do any high impact workouts for at least 3-4 weeks. I am walking without a boot or crutches, though my foot still hurts sometimes.

Today I’d like to share ways you can exercise, when you have an injury.

(taken from About.com)

1. Don’t do any activity involving your injured body part-Your focus should be on modifying your workout

2. If it Hurts, Don’t Do it- if you feel any pain in the joints or anywhere else, stop. You may be able to move on to a different exercise that doesn’t hurt, or you may have to stop altogether. Either way, learning to listen to your body is key to staying injury- and pain-free.

3. Follow Your Doctor’s Advice-ask your doctor for a list of activities you can do to stay active without injuring yourself further.

4. Prevention of Injuries-0nce you experience the pain of an injury, you might want to educate yourself on ways to avoid them in the future.

 Exercising with chronic pain is a recipe for disaster and may turn a temporary problem into a permanent one. Once you visit your doctor, talk to him or her about how to work around your injury.

Household item exercises #1

 

We often think we have to workout in a gym, which is false. There are items right in our home we can use. I will do a series of different household items you can use for workouts. The first item is a towel. You can use a smaller towel or a large bath towel. Below are 10 exercises you can do in the comfort of your home, all with a simple towel.

1. Single-Leg Squat with Towel (Glutes)

This targets that messy undies spillover area between the very back of your bottom and the lower part of your hips.

Stand with your feet together and place your right foot on top of a folded towel.

Shifting your weight to your left leg, slide the towel out slowly to your right.

Then slowly return to the start position. Work this side for 30 seconds, keeping

your elbows bent and your fists together near your chin.When you squat, your

left knee should bend between 45 and 90 degrees.

After 30 seconds, switch legs and do the squats and slides for another 30

seconds.

2.Sliding Plank to Pike with Towel Sliding Plank to Pike with Towel (Core)

Get in push-up position on floor, hands shoulder-width apart and feet on a towel; your body should be straight from head to heels.

Use your abs to draw your feet forward, lifting hips and keeping legs as straight as you can. Return to starting position and repeat. Keep shoulders over your hands.

3.Ditch: Side Knee Crunch (Obliques/Core)

Lie faceup on floor with knees bent and aligned over hips, and calves raised and parallel to floor.

Hold ends of a towel in each hand, arms extended so towel is stretched over knees.

Roll head and shoulder blades up off floor while extending left leg to about 45 degrees from floor and moving towel to outside of right knee. Then extend right leg and bend left knee, moving towel to outside of left knee, keeping shoulders lifted. Continue alternating without dropping torso. Do 10 to 15 reps.

4.Uneven Pushups (Chest, Arms, Core)

Get into a pushup position with your left hand on top of a rolled-up towel and your right hand on the floor (A).

Lower into a pushup until your chest is as close to the floor as possible (B). Press back up.

Do five or six reps, then repeat with your right hand on the towel and your left hand on the floor. Quick Tip: If this move is too difficult, start in a modified pushup position, with your knees on the ground.

5.Mountain Climbers with Towel  (Core and Shoulders)

Get in push-up position on floor, hands shoulder-width apart and feet on towels; tighten your abs so your body is straight from head to heels.

Keeping upper body still, draw one knee at a time toward your hands [shown], moving as quickly as possible.

6.Isometric Shoulder Hold with Towel (shoulders)

Starting Position

Twist a large towel so that it is in a long straight line.

Step onto one end of the towel with your right foot, grasping the other end of it in your right hand (palm facing down arm at right side).

Keep feet slightly apart, knees slightly bent.

Allow enough tension to feel resistance as you raise your right arm up, approaching a parallel line with the floor. Hold at 45 degrees for 30 seconds. Adjust tension (step further away from hand) and hold arm parallel to floor for 30 seconds. Switch sides and repeat for one set.

7.Isometric Biceps Hold with Towel (biceps)

Starting Position

Twist a large towel so that it is in a long straight line. Step onto one end of the towel with your right foot, grasping the other end of it in your right hand (palm in front of hip facing outward). Keep feet slightly apart, knees slightly bent.

Allow enough tension to feel resistance as you curl your right hand in towards your chest. Hold (with tension) at 90 degrees for 30 seconds. Step further away and hold at 45 degrees for 30 seconds. Switch sides and repeat for one set.

Adjust resistance by stepping closer (more difficult) or away (easier) from the end of the towel in your hand. You should feel enough resistance during each part of the exercise (may need to adjust it by stepping further away from hand at each different angle mentioned). Be sure not to hold breath.

8.Back Pull (back)

Starting Position

 Roll your towel lengthwise. Grasping an end in either hand, raise the towel over your head, arms extended. Click arrow to see the next step.

Inhale, then slowly exhale, bending arms and lowering the towel down behind your head. Keep tension on the towel as you raise and lower it, but don’t tense your neck.

9.Arm Extension, Starting Position (Tricep)

Roll up the towel lengthwise. Place one end in your left hand. Straighten your left arm directly over your head. Click arrow to see the next step.

Now, reach behind your back with your right arm and grasp three quarters of the way down the towel. Gently pull the towel behind your head with your right arm, bending your left arm behind your head, so your elbow points straight up. Inhale, holding the towel steady. Exhale and extend your left arm back to

10.Ankle Stregthener

Sit in a chair and put a towel down on the floor in front of you.

Put your bare foot on the towel, and keep your heel on the ground.

Starting with your little toe, contract your toes to bunch up the towel tightly and sweep it toward the midline of your body. Imagine that you are bringing your little toe under your foot to meet your big toe.

Without moving your heel, continue to gather and sweep the towel until you have done 10 repetitions or you run out of towel. Switch feet and repeat.

 

People are sometimes wary about lifting weights because they think they’ll get too bulky or muscular (particularly women). But lifting weights can help tremendously, if you want or need to lose body fat. Here are just some benefits weight lifting can bring by adding it to your workout routine.

Researchers from East Carolina University found that weight training increased fat use in abdominal fat during and for at least 40 minutes after exercise. Weight training increased subcutaneous (under the skin) abdominal fat oxidation and promoted whole-body fat burning during and after exercise. (taken from fitnessRX.com)

Weight training causes healthy changes in cellular metabolism, such as improved blood sugar control, and can be an important source of energy expenditure in people trying to lose or maintain weight.

Weight training also stimulates growth hormone (GH), which is a potent fat-fighter. GH is an anti-fat hormone that stimulates the release and breakdown of fat from the fat cells and helps maintain blood sugar.

Muscle weighs more per square inch than fat, so, even if your weight isn’t  dropping very quickly, your clothes will feel baggier and you’ll see a healthier, slimmer and better toned you in the mirror

Weight training is a great fat-fighter, particularly if you follow some basic principles:

• Include whole-body, multi-joint exercises in your program.
• Move quickly between sets and exercises.
• Do aerobic exercise three to five days per week.
• Do cardio first and then lift weights if the goal is to maximize caloric expenditure.
• Train intensely.

The best combination for fat-loss includes a calorie-restricted diet, aerobics and weight training.