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Monthly Archives: January 2018

Lower Back Exercise Routine

Lower back exercises should be done at the end of your training routine due to the fact that they need to assist the prime movers during other exercises. For example, in a traditional squat movement the lower back muscles are firing to help balance the position of the body relative to the Olympic bar which is resting across the upper traps along your shoulders. The prime movers of the squat are the leg muscles while the lower back muscles are the assisters. The squat can be a very fatiguing movement for the legs but also for the lower back. This is why you would not want to fatigue the lower back muscles before you perform the squat.

The appropriate time to perform lower back exercise would be at the very end of your workout. Because the lower back does assist in so many movements, it is not necessary to train it in the same manner you train other body parts. A few safe and effective movements are enough lower back exercise to keep the muscles up to task as an essential part of the core.

Here are a few examples that can be done on a daily basis. Included are a few stretches that are also a good idea to make a part of your daily routine.

SWIMMING

Prone position, arms overhead and legs extended.

Lifting opposite arm and leg, then switch.

Holding each lift for a one count pause.

Face hovering off the surface of the floor, shoulders drawn down, and abdominals engaged.

Do an alternating count of 5 to 10 reps per side.

LOW BACK EXTENTION

Can be done on a hyperextension bench.

Arm position-down at the sides, crossed at chest, or hands behind head

Extend body up to a straight line from hips to head and back down.

Repeat 5-10 reps, moving slowly, keeping abdominals engaged

CAT STRETCH

On all fours start with back flat

Flex spine up into a cat stretch, tucking chin and tail

Hold for one breath and then articulate back to a flat back

Repeat 5 full reps

Sneak Exercise Into Your Day

Don’t like or feel like you have time to go to the gym? The good news is exercise does not have to involve getting on a treadmill or pumping iron at the gym to be effective. It can be relatively low cost and not a huge time investment. However, before you start, check with your doctor if you have not exercised in awhile or if you are pregnant. Also, make sure you are wearing proper footwear for your activity. Many joint or back injuries are caused by wearing old or worn-out shoes. Here are ten ways to get moving:

  1. Park away from your office, trip to the store or school and walk. These small walks add up through the day. In fact, studies have shown that small bursts of exercise throughout the day are more effective than one long burst.
  2. Take the steps instead of the elevator. If you are going between floors, walk up the steps. Need a quick break in the afternoon – walk up and down a few times. Exercise will revive you much more than a trip to the coffee machine.
  3. Wear a fitness tracker and measure your steps. There are many inexpensive trackers as well as more sophisticated and pricey devices but even the inexpensive will give you data on steps. Set a goal and stick to it. For the first few days, wear it without changing your activity. Once you create a baseline, add 500 to 1000 steps per day to it each week.
  4. Use apps to get inspired. Studies have shown that like fitness trackers, individuals who utilize apps are more successful at sticking with an exercise program. There are apps like 5K that inspire and lead you from couch to 5K. My Fitness Pal and ActivX are a few other popular fitness apps.
  5. Sign up for a charity walk or run and use it to inspire you to get moving. Whether it is 1mile, a 5 or 10K, it gives you a goal and a deadline to work toward.
  6. Grab a buddy or two. People are far more likely to stick to a routine if they have another person who is going to do it with them and hold them accountable. Making fitness social gives the extra benefit of connecting with others.
  7. Have a family or office challenge. It does not have to be a competition, but it can be a way to cheer each other on and keep everyone involved in a common goal.
  8. Try a new activity like dancing, hiking, swimming or a fun group exercise class you have always been curious about.
  9. Make fitness a weekly family activity. Go on a hike, bike ride or walk around the neighborhood.
  10. Household activities like gardening, cleaning or other projects can be great chances to get the blood flowing. Put on upbeat music to keep you moving energetically.

Body Toning Exercises

For women readers

Women everywhere need to realize how important body toning exercises are for their health. As you become older, your body is going to stop producing the hormone oestrogen, which can lead to brittle bones that are prone to breaking. This happens to a lot of women, no matter how much milk you drink or calcium supplements you take. To help combat this problem, you can start doing regular workouts that include body toning exercises. What you’re doing is strengthening the muscles in your body to support your bones and keep them from breaking as well as increasing the bone density – stronger bones and sleeker muscles is a winning combination.

For everyone that worries about their weight

Body toning exercises are a great idea when you’re trying to lose weight or maintain weight loss. When your body has more muscle, it can burn more calories – even when you’re just sitting on the sofa. Try doing things like lifting weights, pilates, and even yoga to get those muscles stronger than ever – and turn them into fat burning machines. You might even reward them for their hard work with a sweet or two (guilt free).

Keeping up with yourself and your life

As we age (everyone does), we need to keep doing body toning exercises so that our bodies can keep up with all of our plans. Muscles allow us to maintain our balance, prevent us from falling, and keep us from getting injured during our everyday routine. Instead of weakening and getting less active as we age, why not take charge with body toning exercises that strengthen our ability to keep up with children, grandchildren, nieces and nephews?

Want to look good?

When you take the time to do body toning exercises, your body will stay firmer and more supple. Muscles create trim looking lines and features no matter what your gender. And instead of letting time bring all of your important parts into a sagging repose, muscles can help to keep your appearance nice and tight. Who doesn’t want that?

Info of Exercising on Vacation

I also ride my bike twenty miles each morning. But the reason I am writing this is not to talk about me, but to report to you about an observation that I made while riding each morning. This is something that I am very perplexed about. I saw so many people out for their morning walk, and jog. At first I was very excited to see so many people exercising. After a few days however, I made it a point to stop and speak with one person each morning. The reason for this chat was to ask them if they normally exercised, and if when they returned from their vacation if they would continue. I was so surprised by the answer. I found that most people do not have a regular exercise plan, and most of them thought that they would try and exercise upon their return, but felt they would probably stop based on all the previous times they tried.

This is so sad! They started to make the necessary changes and form new habits, but the experts all say it takes 30 days to form this new habit, they were so close!
If you are one of these vacation exercisers, this information is for you. You were so close to making changes, and I am sure you felt wonderful after your long walks, not to mention how energized you felt.