Weight Loss Diet And Exercise: Exercises

Showing posts with label Exercises. Show all posts

Sunday, October 13, 2013

which is better for conditioning exercises?

I.e burpees Doing less sets of more reps Ex: 2 sets of 60 Or more sets of less reps 6 sets of 10 Which would have the better effect

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Saturday, October 12, 2013

I need help with some exercises for an overweight female with nuerothapy in her feet???????

I could really use some excercises to help strengthen my legs without over doing it,my legs tend to spasm on me when i just walk,im on medication,my legs were alot worse to the point that i could barely feel my toes..walking is getting alot better with me getting up more and walking,but i have bad knees as well and my left knee tends to give out at times making it hard to do anything,it gets really frustrating ! I was a very athletic little girl,chunky but very athletic,i loved playing football,baseball,soccer,and so on and now i just want to ride a bike again,i miss riding it was my favorite thing to do growing up,i had very strong legs,and im asking to please help me get them back....!!

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Wednesday, August 7, 2013

Are there exercises I can do to strengthen my weak ankles and prevent sprains?

Posted June 15, 2013, 2:00 am

bigstock-Broken-twisted-ankle--running-36415930

I tend to sprain my ankle fairly often. Are there any exercises that could help me strengthen my ankles and prevent future sprains?

Your ankles are remarkable joints. They must bear the full weight of your body, yet stay nimble and flexible. Every step, every jump, every move puts your ankles through a surprising range of motion. Even when you stand quietly, your ankles are constantly making minute adjustments to help you stay balanced.

Your central ankle bone is called the talus. Your shin bone, the large bone in your lower leg, connects to the talus. A second, smaller bone in the lower leg ends alongside the talus. Bracketed by two bony bumps (each called a malleolus) on either side of the ankle, the talus acts as a hinge that allows you to point and flex your foot.

Two other joints on the talus permit sideways movements. Two ligaments (the strong, usually inelastic, tissue that bind joints) link the inner malleolus to the ankle bones. Three more ligaments bind the outer malleolus to the talus and heel bone. Ligaments play an important role in ankle anatomy — and ankle sprains.

Ankle sprains occur when you roll your foot inward or outward, or turn or twist an ankle. Probably the most common cause of an ankle sprain is when your foot comes down on the floor or ground, and instead of landing on the sole of the foot you land on the outer edge of the foot. The force of your weight on the outer edge puts a great strain on the ligaments of the outer part of your ankle.

That stretches, or even tears, the ligaments that keep the bones and joints properly positioned. Depending on the force applied as you land, the sprain can be mild, moderate or severe.

The same injuries that cause ankle sprains can also cause ankle fractures. It can be hard even for your doctor to determine if you’ve broken a bone just by examining your ankle; an X-ray often is needed. Weak ankles not only have a tendency toward repeated sprains; they also are more easily fractured.

Weak ankles often can be traced to repeated sprains that loosen the ligaments — and loose ligaments increase the risk of future ankle sprains. It’s a vicious cycle.

However, loose ligaments are not the only reason ankles have a tendency to suffer from sprains. Weakness of muscles that support the ankle also make sprains more likely. That’s where exercises come in.

You’re likely to benefit from an ankle workout that incorporates strength exercises and stretches. These exercises will help you increase flexibility in your ankles and build up ankle-supporting muscles.

If possible, work with a physical therapist. He or she can design an individualized program to meet your needs. In the meantime, I’ve put a few ankle-strengthening exercises below.

JPR0412-8

Reps: 1 per leg

Sets: 1–3

Intensity: Moderate to hard

Hold: 60 seconds

Rest: 30–90 seconds between sets

Starting position: Stand up straight with your feet hip-width apart.

Movement: Lift your right foot a few inches off the floor, bending your knee slightly, and balancing on your left leg. Hold for 60 seconds, then lower your foot to the starting position. Repeat with your left leg. This completes one set

Tips and techniques:

Maintain neutral posture with your shoulders down and back.Tighten the muscles around your hips and buttocks for stability.Keep your abdominal muscles contracted.Too hard? Hold on to a chair or counter for support, or perform for less than 60 seconds.

Too easy? Stand on a soft mat to make it more difficult to balance.

JPR0412-9

Reps: 10

Sets: 1–3

Intensity: Light to moderate

Tempo: 3-1-3

Rest: 30–90 seconds between sets

Starting position: Stand up straight with your feet hip-width apart and your hands at your sides.

Movement: Slowly lift up on your toes so that your heels rise off the floor as high as possible. Pause, then slowly return to the starting position.

Tips and techniques:

Maintain neutral posture with your shoulders down and back.Stand evenly on your toes and heels before lifting and when returning to the starting position.Exhale as you lift.Too hard? Hold on to a chair or counter for support.

Too easy? Hold weights (3 to 5 pounds) in your hands while doing the exercise.

JPR0412-12

Reps: 10 front, 10 side-to-side

Sets: 1–3

Intensity: Light to moderate

Tempo: 1-1

Rest: 30–90 seconds between sets

Starting position: Stand up straight with your hands on your hips and your feet hip-width apart. Move your right foot forward so the right heel is in line with the toes of your left foot.

Movement: This is a two-step exercise.

Step 1: While keeping your heel grounded on the floor, lift the toes of your right foot as high as you can and tap them on the floor 10 times.

Step 2: Still keeping your heel grounded, lift up the toes of your right foot, then tap in and out (to the left and right) 10 times. Repeat both steps with your left foot. This completes one set.

Tips and techniques:

Maintain neutral posture with your shoulders down and back.Keep toe taps smooth and controlled.Too hard? Perform the exercise while seated in a chair with both feet on the floor.

Too easy? Secure a 1- to 3-pound ankle weight around your foot behind the toes.

View the original article here

Thursday, June 20, 2013

Are there exercises I can do to relieve my knee pain?

Posted June 01, 2013, 2:00 am

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I have pain in my kneecap, right in front of my knee. It hurts to walk down the stairs or even sit for too long. What can I do?

It sounds like you have what is called patellofemoral pain. That’s pain where your kneecap (patella) meets your thighbone (femur). It usually results from overdoing exercise. Fortunately, there’s a lot you can do to prevent and relieve this pain.

To understand this condition, here’s a brief anatomy lesson. Sit in a chair, and then lift up your foot (on either leg) and hold your leg straight out. How were you able to do this? A big muscle in the front of your thigh (your quadriceps, or “quads”) is attached to a tough tendon. The tendon is like a cord; it runs over the top of your knee and attaches to the biggest bone in your lower leg, the tibia. When your quadriceps muscle shortens and tugs on the tendon, it lifts up your lower leg and foot.

In the middle of the tendon, right over the knee, is a small bone: the patella, or kneecap. It protects the bones of the knee joint by putting a hard bone in front of them to take the hit if you fall on your knee.

Your patella glides within a groove in the thighbone. Anything that stresses that connection can cause patellofemoral pain.

Patellofemoral pain can occur with one-time overuse (such as several sets of tennis when you haven’t played regularly) or from chronic stress. It’s common in people who run a lot, especially on hills. It’s also common in people who play sports involving jumping, or frequent stops or direction changes. Doctors often see it in people who suddenly start to work out much harder and more often. Certain physical characteristics, such as flat feet, can also contribute.

Pain-free exercise is the cornerstone of treatment. A workout plan to relieve or prevent patellofemoral pain should focus on improving strength and flexibility in the tissues around the knee. (I’ve put a selection of appropriate exercises below.) Work with a physical therapist, who can design an individualized exercise program for you.

Isometric quadriceps exercise (not pictured): Sit on the floor and lean back on your elbows with one knee bent and the affected leg extended. Tighten the quadriceps muscles of the extended leg; hold for five seconds, and relax. Repeat 10 to 20 times, three times a day.

Leg raises to strengthen the quadriceps (above): Sit on the floor and lean back on your elbows with the affected leg extended on the floor and the other knee bent. Tighten the quadriceps muscles of the extended leg, and lift the leg a foot off the floor; hold for five seconds, and slowly lower the leg. Do 10 to 20 repetitions, three times a day.

Leg raises to strengthen the outer thigh muscle (above): Lie on your side with the affected leg on top, tighten the thigh muscles, and lift the leg straight up to a 45-degree angle; hold it for five seconds, and slowly lower it. Repeat 10 to 20 times, three times a day. As the muscles become stronger, gradually add up to 5 pounds of ankle weights.

Leg raises to strengthen the inner thigh muscle (above): Lie on your side with the affected leg on the bottom and the top leg as shown. Tighten the thigh muscles of the bottom leg, lift it straight up, hold for five seconds, and slowly lower it. Repeat 10 to 20 times, three times a day. Gradually add up to 5 pounds of ankle weights.

To stretch the iliotibial band and buttock muscles (above): Bend the knee of the leg you want to stretch and cross it over the other leg, as shown. Twist your trunk toward the bent knee, and press the opposite elbow against the outside of the bent knee. Hold for 10 to 20 seconds. Repeat five to 10 times.

Hamstring curls to strengthen the hamstrings (above): Stand with your hands on something for balance; bend the affected knee, and slowly lift the foot behind you until the heel is about level with the standing knee; hold for a second and slowly lower the foot. Repeat 10 to 15 times, three times a day. Increase the intensity by adding ankle weights. You can also strengthen the hamstrings by slowly walking backward on a treadmill or by using the lying-down hamstring curl machine at the gym.

While you’re recovering, don’t do anything that causes pain. If you run, avoid hills, go for shorter distances or substitute other activities. Avoid high-impact exercises and squatting or kneeling. Don’t wear high heels or sit with your legs bent for too long.

Ice and nonsteroidal anti-inflammatory drugs such as ibuprofen (Motrin, others) or naproxen sodium (Aleve, others) can help ease immediate pain. If you have flat feet, you may need additional arch support.

If you’re still in pain after more than one year, you may have to consider surgery. Even then, surgery is recommended only if there is an obvious anatomical problem.

View the original article here

Saturday, March 16, 2013

Exercises to Lower Your Blood Sugar

Exercises to Lower Your Blood Sugar and Control Diabetes webmd.cookie.set('tpcwrld_intro',true); Skip to content

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Reviewed By Laura J. Martin, MD

It’s never too late to reap the benefits of exercise, whether you’re 45 or 105. First of all, it simply makes you feel good to move. By becoming more active, you can also lower your blood sugar to keep diabetes under control.

“You don’t need to run a marathon to get results,” says Dawn Sherr, RD, of the American Association of Diabetes Educators. “Walking, swimming, and playing with the grandkids are all great ways to get exercise.”

Follow these four steps to get started.

Step 1: Make a Plan

If you're just starting, ask your doctor which exercise is right for you. Ask if you need to adjust your diabetes medicine before you hit the trail or the pool.

Next, think about what you'll enjoy most. You’re more likely to stick with activities you like. Here are a few suggestions:

Walk outdoors or indoors on a track or in a mall Take a dance class Bicycle outdoors or ride a stationary bike indoors Swim or try water aerobics Stretch Try yoga or tai chi Play tennis Take aerobics or another fitness class Do housework, yard chores, or gardening Try resistance training with light weights or elastic bands

If more than one of these appeals to you, go for them! In fact, combining cardio, like walking or swimming, with stretching or balance moves gives you a better workout. Any way you move will help lower your blood sugar.

How It Works

When you do moderate exercise, like walking, that makes your heart beat a little faster and breathe a little harder. Your muscles use more glucose, the sugar in your blood stream. Over time, this can lower your blood sugar levels. It also makes the insulin in your body work better. You'll get these benefits for hours after your walk or workout.

Just remember you don’t have to overdo it. Strenuous exercise can sometimes increase blood sugar temporarily after you stop exercising. Very intense exercise can cause the body to make more stress hormones which can lead to an increase in blood sugar.

Step 2: Set a Schedule

The best time to exercise may be after a meal. Ask your doctor what time of day is best for you. Take the dog for a walk after breakfast and dinner. Or schedule a yoga class or a round of tennis after lunch.

To stay motivated, ask a friend or family member to come along, or join a class. You won't skip an outing when other people are counting on you! Company can make it more fun, too.

Step 3: Get Ready Wear well-fitting, comfortable shoes and cotton socks that don't rub. The right footwear can prevent blisters that could become serious infections for some people with diabetes. Check your blood sugar before a brisk walk or workout. If it's below 100, check with your doctor to see if you need to eat a snack first. Carry a snack or glucose tablets in case your blood sugar gets low. Drink plenty of water before, during and after your workout. Always wear your diabetes ID necklace or bracelet while you’re exercising.

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Monday, April 9, 2012

Top 5 Exercises For Losing Weight Fast

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Most people, who have excess weight than they should have; want to lose their weight and get slim. However, all people are not ready to do what it takes to lose body weight. It is very easy to put on weight but it is very difficult to lose it especially for those people who do not know what exactly they should do for weight loss. Here, are top 5 exercises for losing weight fast.
fast weight loss exercises Top 5 Exercises For Losing Weight Fast

Before you start running for weight loss, you should make your body comfortable with walking. For this, you should begin by walking every day for at least 30 minutes. After 2 weeks of walking, you can start running slowly. You can increase your running speed with time. Running is one of the simplest and most effective weight loss exercises.

In order to lose your excess weight, you should do rope skipping daily for around 30 minutes. In the starting, you should do it only for 5 to 10 minutes. You should take breaks while doing this exercise to regain your breath. This is a very effective exercise for weight loss.

Here, we are not advising you to lift heavy weights. You can start by lifting very light weights. By doing weight lifting, you would be able to put strain on your muscles and it will help you to lose a lot of fat. Weight lifting exercises may seem hard to some people, but once you start doing them, you find out that they are worth the effort.

Most people have a bicycle at their home but only a few of them ride it. When was the last time, you ride your bicycle? Well, if you wish to lose weight then you should start cycling for at least 30 minutes a day. Cycling is a great exercise for those people who wish to burn lots of calories. So, pick up your bicycle today and get ready for losing weight.

Most people love to do swimming as it is fun and it also keeps them fit. If you have put on weight and wish to lose it fast then you should start swimming. Swimming involves exercises of all body parts and helps in burning a lot of calories. You would be happy to know that you can burn 400 calories by swimming for just thirty minutes.

Calorie burning exercisesBest 8 Weight Loss Exercises For MenExercises To Lose Weight At HomeWeight Loss Tips for BeginnersA Short Guide On How To Lose Weight In Your Thighs

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Weight Loss Diet And Exercise

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Sunday, October 13, 2013

which is better for conditioning exercises?

Saturday, October 12, 2013

I need help with some exercises for an overweight female with nuerothapy in her feet???????

Wednesday, August 7, 2013

Are there exercises I can do to strengthen my weak ankles and prevent sprains?

Thursday, June 20, 2013

Are there exercises I can do to relieve my knee pain?

Saturday, March 16, 2013

Exercises to Lower Your Blood Sugar

Monday, April 9, 2012

Top 5 Exercises For Losing Weight Fast

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Weight Loss Diet And Exercise

DONATIONS ARE ALWAYS WELCOME AND APPRECIATED

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Sunday, October 13, 2013

which is better for conditioning exercises?

Saturday, October 12, 2013

I need help with some exercises for an overweight female with nuerothapy in her feet???????

Wednesday, August 7, 2013

Are there exercises I can do to strengthen my weak ankles and prevent sprains?

Thursday, June 20, 2013

Are there exercises I can do to relieve my knee pain?

Saturday, March 16, 2013

Exercises to Lower Your Blood Sugar

Monday, April 9, 2012

Top 5 Exercises For Losing Weight Fast

About Me

Blog Archive