Health And Personal Care

July 8, 2011

100 Day Marathon Plan Review: Be at Your Best

Filed under: Fitness — martin @ 2:38 am

Any 100 Day Marathon Plan review can provide information on what the book is. It is a training program that steers away from the bad technique used in conventional marathon training. It is meant to be applied by runners of different ages and levels.

Dr. Marius Bakken had to give up running in 2007 to focus on his medical studies. However, this two time Olympic runner did not lose his love for the sport. The idea of making a training plan started with his desire to teach other runners what he knows. The first person to make use of his training plan is his friend Martin Samdal. With the help of his training plan, Samdal was at the top 500 in the NYC 2005 marathon. It was his very first marathon.

Kenyan-Italian hybrid training

The Kenyans are known for being excellent at distance running. In fact, Dr. Marius Bakker was the fastest non-African runner for the 5000 m event. It was mainly because of this that he decided to learn more of their training method. Dr. Bakker spent a year in Kenya just to learn and practice their training method.

When Stefan Baldini won the gold medal in the 2004 Olympics, Dr. Bakken decided to learn more about Italian runners’ method of training. He trained with the best runners and coaches in Italy.

The 100 Day Marathon Plan can be considered the best of both worlds. It combines Kenyan and Italian training methods in a single marathon plan. It is a good marathon plan for any runner who strives to be the best in their sport.

Get more

The e-book is not just a training plan. It also includes valuable tips that can help any runner. Choosing the best gear, what to eat and he even trivial stuff. He shares the most beautiful marathon locations in the world in this book.

There are also 15 instructional videos included. 10 complimentary videos are all about choosing the right shoes, good running form and strength training.

September 3, 2010

The Importance of Tennis Elbow Exercises

Filed under: Fitness — Tags: , — martin @ 9:35 am

It is easy for us to learn how to perform some tennis elbow exercises. If you’re thinking that tennis elbow can be cured by the application of cold compress alone, by the use of elbow wraps alone, by the use of anti-inflammatory medications alone, then you’re wrong. The types of treatment mentioned can relieve pain and can reduce inflammation but tennis elbow pain will still recur if you lack enough rest and regular exercise to keep your muscles and tendons healthy.

As you already know, tennis elbow is caused by the inflammation of the tendons or the muscles basically by the micro-tearing of the tendons. If it’s just a simple inflammation that it didn’t take much for you to cure, there is still a possibility that the pain may recur if the tendons didn’t heal fully. Here are some simple exercises that are therapeutical.  For forearm stretching, extend your arm fully with palm facing down and use the other arm to help push the outstretched hand down as much as possible. In wrist stretching, just extend your arm fully with pal facing up and use the other hand to push the hands back as much as you can.

There must be no sharp pain associated in this exercises while you’re doing them. Next, in flexibility exercise, just simply place your hand on a table with palm up and start touching your pinky finger to your thumb. Do this with all the fingers and repeat the cycle twenty times. Then as part of the strengthening tennis elbow exercises, you can use a dumbbell. Just lay your arm flat with your palm facing down. Place the dumbbell in your hand and pull your hand up using the strength in your wrist. You can do this in a reversed manner where your hand is facing down and you’ll be gripping on the dumbbell or any other light objects that you may use.

If you have been suffering from tennis elbow pain for a long time and nothing seems to work to get rid of the symptoms, you might want to consider to learn how to do an exercise routine at home in order to cure tennis elbow.

August 29, 2010

Get A Stronger Grip

Filed under: Fitness — Tags: , — martin @ 3:56 pm

Why should an athlete or any other fitness enthusiast care about how to get a stronger grip? Simple: strong hands are useful. For the person who lifts heavy weights in the gym, their hands can sometimes be their limiting factor. I have seen a lot of guys chasing heavy deadlifts who could lift upwards of 400 pounds, if their hands could hold onto the barbell. For the person who doesn’t care about lifting a bunch of weight, a stronger grip and powerful wrists are still useful. You’ll never let a pickle jar get the best of you again if you work on these areas of grip strength.

Crushing grip

Have you ever seen, or purchased, a pair of those cheap plastic grippers that are sold in department stores in the fitness area? If so, you’re missing out on a few things, namely, more powerful hands. Crush grip is the grip of the handshake, and those cheap plastic tools do not provide enough resistance to really give you much strength.

I use and recommend Ironmind’s Captains of Crush grippers, and David Horne’s Vulcan grip tool.

Pinching grip

Many people are surprised when I tell them that are several areas of hand strength that they must develop for the strongest overall grip. Pinch grip is what it sounds like: the ability to generate pressure with the thumb and tips of the fingers. If you grab a flat object like a board, with your thumb beneath and fingers on the other side, then try to push your fingertips through the board, you are practicing pinch strength.

If you have ever seen an old time strongman tearing decks of cards in half, he is able to do it because 1) He has strong wrists that can withstand the position of disadvantageous leverage against resistance; 2) He can pinch hard enough to hold the cards in place, making them one unit, not 52 separate sheets of paper.

Open hand or support grip

Have you ever done a pullup? Imagine that the pullup bar was suddenly two or even three times as wide in diameter. If you grasp it with an open hand–meaning you can squeeze it but it is too thick for your fingers to meet the thumb and form and encircle it completely–that is practicing support grip.

The easiest, most inexpensive way to practice this is to take your normal barbells and/or dumbbells and wrap an inch-thick sheath of foam insulation around them. Instant thick bars.

Everything in our bodies and athletic performance is connected. When the seemingly small things get stronger–such as the grip–the larger movements and strength qualities have a better chance at performing better as well. Train these various functions of your hands twice a week and you will definitely get a stronger grip. It is fun, easy and useful. Give it a try!

August 13, 2010

Best Brazil Butt Workout

Filed under: Fitness — Tags: , — martin @ 10:52 am

If you are searching for different workout routines then this article is for you. Here you will learn some more information about butt routines!

Some of us are not just born with a good looking round and well shaped butt. If you belong to this group and would like to get a better shaped butt, you might want to read this through. So what is this butt building and getting bigger buttocks all about? In short it is about high intensity and targeted exercises. There are few specific exercises you can do, although very few of them just exercise your glutes, good example of this is squats. When squats are done correctly it is a great exercise for your butt.

So the main thing about building a bigger butt is to do the right exercises and you focus on contracting and using your glutes as much as possible. Always you should remember to stretch after your exercising. Five good exercises are lunges, straight leg deadlifts, squats, lowerback extensions and cable kickbacks. The reason why these are better exercises than some other glute exercises is that these exercises need your butt really to workout to get them done. This is the main thing about exercising your buttocks.

You should exercise your buttocks about 3 times a week and always keep at least one day rest between the workouts. Pick 3 – 4 different exercises you find pleasant and challenging to do and always remember to use as much weight as possible, while doing the exercise itself in controlled manner. Exercising without enough resistance won’t challenge your butt muscles enough to make them grow. So main thing is to keep your glutes challenged.

Exercising your butt isn’t that difficult and getting your butt bigger isn’t that hard either. You just need to do the right butt workouts in the right way to achieve your goals.

August 10, 2010

Pilates and Yoga Workouts

Filed under: Fitness — Tags: , , , , — martin @ 6:43 pm

The Pilates yoga system first emerged during the twentieth century in Germany. This particular yoga is styled based on the concept of both the mind and the spirit working together for the literal full body program. Focusing on core muscle groups and balance, this style offers several benefits that range the scope of health, posture, body, and mind.

As a yoga style and practice, for many people, this particular style of yoga offers positive results. Results can range from leaner muscle mass, losing body fat, increased ease of movement and even, in some cases, spine correction without the use of chiropractor. Cardio pilates can take place at a much faster rate, with the goal of getting your heart rate up and burning fat.

In a typical class, the student will work throughout the session on proper positioning of the spine, pelvis, ribs, shoulders, and legs. This is not something learned in one or two sessions. Unlike other yoga workouts, this practice requires several classes and many students claim to still be learning after years of lessons.

In a meditative practice, yoga offers even more benefit. Breathing, a core form of meditation and relaxation, is a key step during this style of yoga lessons. The key principle in the breathing step is forced exhalation. Forced exhalation occurs when the body, during a movement or yoga motion, forces air from the body. This forceful act actually releases more air than a normal breathing cycle would allow. This action combined with the body movement given in this style of yoga results in a core balance of mind and body.

In addition to the previously mentioned benefits students of this yoga form can offer increased flexibility, precision and fluid movement, a centered feeling of body and mind and in some cases increased weight loss. Classes are generally held in yoga studios in one hour sessions. This trend, however, is changing with the increased interest in home practice and exercise video sales. With this new trend, the yoga movement is seeing resurgence from young and old alike. Regardless of the time constraints of modern day, it is now possible to receive the benefits of this yoga practice at leisure. There are several styles and even morning and night regimens offered so that anyone can enjoy this increasingly popular yoga style.

August 1, 2010

Running Tips – Facts About Shin Splints

Filed under: Fitness — Tags: , , , — martin @ 8:13 pm

Shin splints are an inflammatory condition of the tendons and muscles of the front of the leg, which results in various degrees of pain experienced around the shin. Every kind of runner, from total beginners to elite Olympic distance runners, have experienced this unfortunate condition. According to Andre Kaokane at Running Tips 4 All, “shin splints” is a catchall phrase used by both doctors and runners to describe various kinds of conditions. But most often, shin splints are known as tibial stress syndrome.

Shin splints have several types of causes. For beginner runners, the most usual cause is attempting to run too much too soon. One of the very best beginner running tips is to start your training program very slowly by combining running with walking. For intermediate and advanced runners, the causes of shin splints could be overtraining, or too much downhill running, which places undue stress on the front of the shin. Sometimes the stresse creates a muscle imbalance between the front and back of the leg, so the pain at first might be felt in the calf before it migrates forward to the shin.

Shin Splints Treatment

The most important principles in the treatment of shin splints are rest, icing, and massage. You will need to reduce your mileage and scale back the intensity of your workouts in order to give the tendons and muscles adequate time to heal. The process can take as long as 4 to 6 weeks to heal completely.

In order to work on the root cause of the problem, stretching exercises are recommended for the muscles that attach to the shin as well as the calf muscles. These stretching exercises work to balance the strength between the two opposing muscle groups.

The healing process for shin splints is very gradual. You should only expect a little bit of improvement each week, but eventually the tendons and muscles will be able to heal themselves. But just because the pain stops doesn’t mean that you should blast back into a full-speed-ahead training schedule. Be careful to take it easy and increase your training very gradually until you’re back to normal.

May 24, 2010

Getting in Shape: Great Tips for Women Over 50

Filed under: Fitness — Tags: , — martin @ 7:17 am

Many people like to think that when you pass the age of forty, losing weight and getting back in fantastic shape is somewhat impossible. If you too share the same way of thinking, know that you are so very wrong! All you need to is to have the right amount of patience, strength of mind and follow a program that consists of all the necessary elements such as the right exercises and diet plan to follow and you will be able to take away those excess pounds in just a short period of time.

It is a given that you will start to put on more weight as you reach your middle ages. There are many factors that can contribute to this such as depression, menopause, slow metabolic rate, mood swings to name a few. In order to counteract this natural occurrence, you need to alter your diet, so you could steadily lose weight and keep them from creeping back up on you. Here are a few suggestions for bodybuilding women over 50;

a.) Try your best to reduce your daily intake of calories

b.) Eat five to six small meals a day; rather than three whole meals

c.) Start eating soups. Cabbage soup is a great dish as it is very low in calories

d.) Drink plenty of water regularly

You also need to stay as physically active as possible in order to increase your chances of trimming down your body. There are so many simple, yet effective exercises that you can try out. Here are two wonderful exercises for women over 50;

a.) Walking – This is a great activity that will not just assist you in your goal of losing weight, but it will also strengthen your immune system; thus prevent you from acquiring heart related diseases and diabetes as well.

b.) Swimming – The movement involved in this activity will provide you with a total body workout. Another great thing about swimming is that it does not put added pressure to your muscles and joints since you will be working out on water.

April 26, 2010

Four Super Cool Jumping Exercises

Filed under: Fitness — Tags: , — martin @ 9:09 am

Strength together with speed, are both equally important if you want to be able to leap high up into the air. There are many types of exercises that will help you improve these two important facets. In this very article you will uncover super cool exercises that will develop the speed as well as strength of your leg muscles which will enable you to take off into the air in a speedily and powerful manner. Incorporate these routines in your vertical jump program and you are sure to see impressive results. So, want to increase jumping ability? Well, read on in order to find out what these exercises are.

1.) Hurdle Hopping – This is a great drill that will target your knees and hips. To do this effectively, set the hurdles just a couple of feet away from each other. Simply jump up and over each of the hurdles as quickly as possible. Also, remember to bend your knees at chest level with each jump and land as softly as possible. Another thing is that, try swinging both of your arms up while you do each jump for that added momentum and for balance as well. Use six to eight hurdles and do about two to three sets of this drill.

2.) Single Leg Hop – To perform this routine, stand up on one leg and then start jumping by pushing upwards using your standing leg and remember to land on that same leg. Do the same process with your other leg. Again, try swinging your arms for balance. Aim to jump high and as far as possible with every jump.

3.) Bounds – Begin this routine by jogging, push off the ground using one leg and then do a stride with the other leg while in mid air. Do this with alternate footing and aim to jump as far as possible with each jump.

4.) Tuck Jumps – Stand up straight and then push off the ground using both feet. While in mid air, tuck both your knees to your chest. As soon as your feet hit the ground, jump back up immediately.

April 24, 2010

Get Some Gravity Defying Moves Using Gravity Boots

Filed under: Fitness — Tags: , , , — martin @ 4:15 am

The combination of amusement and exhilaration can now be experienced in a full body workout that allows you to gain the benefits of a healthy lifestyle. It cannot be denied that there are daredevils out there who are looking to burn calories while taking in a different kind of exercise that can be challenging and fun. A lot of people are attracted to look for a workout regimen that will kill the bore and bring out some adrenaline pump in the equation of staying fit.

With all these said, there are gravity boots that are increasingly gaining acclaim in the market because of its features. These boots are sure to give you the time of your life while exercising because of the fact that you can do the inverted stance using it and can experience an exceptional jogging experience under its spell. Gravity inversion boots are designed to fit all sizes and give a thrilling addition to burning those calories in a different light.

One of the main benefits of gravity inversion boots is that it provides for the treatment of back troubles and headaches using inversion therapy. Because you can hang upside down using these one of a kind boots, you can definitely utilize the inversion system which will allow you to reduce your back pains and provide for spinal decompression, too. While in the inverted position, you can achieve a better posture and maintain your height properly. You can also have balance and flexibility and can do various exercises that will strengthen your body.

Another advantage of using this exceptional footwear is that it can definitely help you increase the strength of your leg muscles and build coordination. The bouncing motion that the boots provide enables you to have fun-filled steps all the way throughout your workout routine which seems as though you are defying gravity in every step.

Having some fun burning those calories can be such an amazing experience that you can do to maintain better health conditions. Taking in antigravity boots for some gravity defying exercise can provide you with a healthy excitement and powerful performance in getting into shape and working out.

April 22, 2010

Back Exercises for At-Home Fitness

Filed under: Fitness — Tags: , , — martin @ 7:11 am

When people mention at home exercises, what normally comes to mind are exercises for the abs, chest and legs. This article is different because here you will find great back exercises at home using only a pair of dumbbells. Many people find it difficult to train and develop this particular area because of lack of home gym equipments and machines, but not anymore! Read on and find out what these home exercises are that will enable you to target and build the muscles of you back with the help of free weights.

1.) Dumbbell Pullover – This is a great exercise that will train your chest, abs and of course your back. There are two ways in order to perform this particular routine; yon can either lie down on a bench in a regular position or you can lie across it. To perform the dumbbell pullover, grab one dumbbell, hold it directly on top of your lower chest and then slowly lower it way back over your head. You will feel your spine and the rest of your back stretch as you slowly lower the weight over your head. Bring the weight back into the starting position and repeat the whole process.

- When doing this while lying across the bench, you need to be very careful when choosing the weight load you use and how far down you are lowering it. Doing the dumbbell pullover this way will give your back a good stretching, so you need to be very careful so as not to injure your spine in the process.

2.) Lateral Raise – This is a powerful exercise that will workout your upper back as well as your shoulders. To do this, grab a pair of dumbbells on both hands and slightly bend over. With your arms and weight in front of you, start lifting the weight on each side simultaneously. Remember to squeeze the muscles of your upper back and your shoulders as you lift the weight and then slowly lower them down.

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