S is for Sit –Ups

When you do a sit-up you are performing a strength training exercise. A standard sit up begins with you lying on your back, knees bent at a 45 degree angle and your hands behind your head. You use leverage to lift yourself up until only your buttocks are touching the floor and your abdominal muscles are used to contract to lift you up and then relaxed to lower you back down. There are a number of ways to perform a sit-up: Legs straight Knees bent Using a balance ball Using a medicine ball Holding weights Hands behind your head Hands … Continue reading →

R is for Running

In How to Get Started … Running we discussed the facts about running: It is an exercise you can take anywhere You do not need a lot of special equipment to run You can run outdoors You can run indoors Running is a cardiovascular sport that boosts your metabolism, strengthens your heart and burns a ton of calories Running is not for everyone, though. For example, I have a bad knee and a lot of running is far too punishing for my knee. It hurts me more than it helps me. I prefer fitness walking and bicycling to running. On … Continue reading →

Q is for Questions

Fitness questions are something we all have, whether you are asking about how to do an exercise or how to get into shape or how many exercises to do. Questions are a great way to teach and to learn. How else do you figure out what to do and when to do it? How else do you get the information you need? You ask questions or you listen as someone else answers a question that you may not have thought to ask. Who Best to Ask the Questions To? Asking questions may not be the problem, figuring out where to … Continue reading →

P is for Playtime

Do you get enough play time in your routines? We talked about over training yesterday and the danger that poses to your health and overall fitness, today let’s talk about play time. Play time is exactly what it sounds, where you get to go out and be physical, but instead of doing a workout – you’re doing it for fun. Summer Pool Time It’s summer time and whether you have a pool in the backyard, a community pool or a pool at your fitness club or YMCA – the swimming pool is a great place to play with the kids … Continue reading →

O is for Over Training

I’ve posted warnings about over training before. I’ve made suggestions and recommended rest. I’ve said that over training is bad for you and can have negative side effects, but let’s talk about what over training is. Typically, if you are exercising beyond your ability to recover, then you’re overtraining. What does that mean? Someone who exercises 7 days a week at a high intensity, never giving their muscles the 24 to 48 hours they need to rest, recover and repair from the previous workout are overtraining. They are doing this because the constant stress on the muscles without repair can … Continue reading →

N is for Nutrition

You hear about nutrition all the time whether it’s in some commercial on television promoting the value of cereal, milk or snacks. Food companies want you to buy their food, so they’ll do whatever they can to label it what will make it sell. Consider that a few years ago Atkins was the hottest thing out there and putting the words Atkins Friendly or Low Carb on a product seemed to guarantee its sale. But nutrition isn’t about advertising; it’s about what’s healthy for your diet. When your diet consists of excesses (say too much sugar) then you have a … Continue reading →

M is for Muscles

Your body has three different types of muscles. It’s important to understand a little about your own physiology when it comes to exercising properly and building a fitness program. The first type of muscle is called skeletal muscle or voluntary muscles. Tendons anchor these muscles to the bones and they are important for the control of locomotion and posture. Despite being called voluntary muscles, this control is often maintained as a reflex rather than something you have to think about doing. You can, however, exert some influence over them – such as when you consciously sit up straighter in the … Continue reading →

K is for Kicks

Why kick boxing? Isn’t that a sport where people beat each other up? Well, yes – but in fitness, kick boxing has become the all the rage. It’s a great way to build your flexibility, increase your stamina and strength train while at the same time enjoying your favorite dance music. The origins of kick boxing date back more than 2,000 years, but it’s only become the competitive sport in the United States in the last thirty years. Cardio kick boxing has become incredibly popular just this century with the advent of cardio kick boxing classes at gyms, YMCAs and … Continue reading →

J is for Jump Rope

The jump rope is a great piece of fitness equipment. First and foremost, the jump rope is inexpensive and you can pick one up at a Target or Wal-Mart for under $10. Jumping rope is something you can do with your kids and it’s a great way to get a power workout in fifteen minutes or a less. Try jumping rope 10 minutes a day and you’ll notice a profound change in your overall fitness. Jumping rope gets your heart rate up faster than just about any other cardiovascular workout outside of running. Many athletes use the jump rope in … Continue reading →

H is for Health

The relationship between fitness and health is well documented. You certainly don’t need me to tell you that. People who exercise regularly tend to be healthier than their more sedentary counterparts. Why is that? Well a person who exercises regularly usually has a stronger heart. A stronger heart equals a healthier heart. You are more efficient in your oxygen intake and since your heart’s primary function is to get your blood circulating and oxygen delivered to all parts of your body – the fitter it is, the better a job it does. Stronger muscles are another sign of a healthier … Continue reading →