The importance of your Back

We cut and split wood for fire, pulled crops from trees, planted and harvested gardens, hunted and killed game, and some people still today wash clothes by scrubbing them on rocks. For women there was the milking of cows, kneading of bread and churning of butter, while men used their larger upper body strength to build roads, streets and towns.

For the most part, everything I mentioned involves the muscles of the back, the upper body’s largest muscle group. For the most part, many Americans do not perform any of the aforementioned daily chores. If you don’t have a job that involves a lot of physical labor, run a farm or own horses, you most likely do not to enough work for your back. We have so ignored these important muscles in recent history that back problems and even spinal deformities are on the rise. The Dowager’s hump at the base of an old lady’s back can now be seen on teenagers.

Put Your Back on Top!

In a few more million years we may evolve into a slug-like creature that requires only minimum movement to survive. Until then, we need to work our bodies the way they’ve been working for the last million years. That means walking—every chance you can. It means doing squats, properly with knees over your feet and back straight. It means lunges and some stair or hill climbing.

We still use our biceps for carrying, and guys like to give those guns some extra work. The triceps, unless you’re into fighting sports, probably needs some work. Dips are great and if you want to really get the job done, push-ups can’t be beat for chest and triceps. Do them off your toes, your knees or put your toes on a bench or chair for a real burn.

Back Exercises

The problem lies in the largest upper body muscle group, the back, which is difficult to work without specific exercise. The best exercise is the pull-up. A pull-up bar, even if you only hang to start is a great beginning. Eventually work up to pulling your body up in a chin.

The other thing you need is a rowing movement. Tennis and swimming are great, so is golfing and basketball. If you don’t participate in those sports, you’re going to need some rowing either in a kayak or with some exercise bands. Lifting properly, keeping the weight close to your legs, back and arms straight and using your leg power to stand up right will save your back from injuries.

Put your back training on the top of your list of body parts. Train it at least three times a week, and don’t forget hyperextensions, Cobra moves and pelvic raises to keep that lower back muscle in tune.

By Laura Dayton

For more weight training exercises, especially for women, refer to Laura Dayton’s total guide to women’s weight training, available at www.lauradayton.com.

There are some great Yoga shows in the mornings. In Australia, men everywhere tuned in at 6am to watch Gloria and the girls on Mats outside the Opera House. In the US, there are a tonne of Live Exercise Programs that radiate over Networks at all hours of the day and night.

TV Yoga

The problem? You can’t rely on TV for fitness.

Yes that’s right! While it’s tempting to sit in front of the television and put on your favorite exercise program, you might be forgetting one very simple thing that make the television an incredibly ineffective device for exercise…It’s addictive. Shocking I know. But in all seriousness, how can anyone be expected to exercise effectively if their only motivation for performing the exercises is doing them in-sync with a program on television.

More TV Yoga

Grow up! TV is not the answer. You don’t need someone to do the exercises in front of you. Learn them once, remember them and get outside to exercise as hard and as fast as you can. one other problem associated with exercise programs on television is that they change so regularly. Times, hosts, programs, they can all be different from day to day. Exercising to TV program offers no stability and no motivation. Two things that are essential to maintaining a healthy exercise regime.

Get off the couch, changing channels won’t help you!

By Tim Howard

Beach Yoga for Seniors

Yoga is one of the best forms of exercise for an elderly person’s health. Yoga focuses on the body, mind, and spirit. It cultivates a state of overall health and well-being. Certain Yoga techniques work to normalize blood pressure, balance the nervous system, strengthen core muscles, decrease stress, stimulate blood circulation, regulate breathing, and aid with sleep. Yoga is part exercise and part meditation. Practicing yoga on a regular basis can strengthen your body, relax your mind, and provide inner peace.

Yoga for Seniors

Trying to find a yoga class that’s right for you can seem daunting. Hatha, Iyengar, Anusara- what do these all mean? If you are an elderly person, you may think that joining a beginner’s class is best. However, even beginner’s classes can be fast paced, and the instructor may not have experience teaching seniors. The best class for a senior to take is a “Yoga for Seniors” class or “Ageless Yoga”. These types of yoga classes are specifically designed for seniors and persons with decreased mobility. The instructors will have experience working with seniors, and will be able to tailor the class to an elderly person’s needs.

What can you expect from a yoga class designed for seniors? The instructor will most likely check in with each student to find out what their issues are. You will be reminded to breathe and to rest in “child’s pose” as needed. If you need help with the poses, props and support from the instructor will be available. The pace of the class will typically be slower than the pace in other styles of yoga because students may need extra time getting in and out of poses. However, with time and patience, most students will be able to do a variation on most poses.

Seniors Yoga

Older people can sometimes be very strong, flexible, and fit, so you can expect the class to be diverse. Yoga for older people is also about building community. The diversity of students in the classes can be inspiring and helpful, and can lead to new friendships.

Any yoga instructor practices what they teach because yoga is a lifestyle, not just a class they teach a couple times a week. As such, your yoga instructor will be glad to answer any questions or concerns you might have. If you are unsure about taking a yoga class, you can always talk to an instructor beforehand so that they can give you any additional information you might need.

By Jasmine-June Cabanaw

But things are what they are, and everyone seems to feel like if they want to be fit that joining a gym is the only way to do it. It doesn’t have to be like that though. There are methods of getting in shape that have been around a lot longer than gyms and there are lots of exercises that require very little or no equipment. I bet you’ve already even done a lot them.

Pushups at Home

The pushup is probably the best and most classic example of an exercise that requires no equipment. This one exercise alone can make a noticeable change to your chest, shoulders, and arms. There are endless ways to vary it up as well. Putting your feet up on a wall at an angle will make them harder because you are putting more weight on your arms. You are changing your position and therefore you have less leverage. You can gradually progress to walking your feet up the wall all the way until you wind up doing handstand pushups! On the other side of it, if you keep your feet on the floor and walk your hands up on to a ledge, step, or any other sturdy surface that it higher than the floor, you can give yourself better leverage. This is a good technique to use in order to train towards doing one armed pushups. By doing a one armed push up on an angle you can get better at the technique and gradually build towards doing them on the floor. Experiment with different variations on the push up and it can stay fresh and challenging for you.

Pullups for Fitness

Pull-ups and chin-ups are also among the best exercises for building the upper body and they require very little equipment. If you don’t have a pull-up bar then try to find a park or playground with monkey bars nearby. I love to take my workouts to the park when the weather is nice. I find it beats working out at the gym by a landslide. Pull-ups and chin-ups can also be varied in many ways. Technically speaking a pull-up is done with your palms facing away from you (overhand grip) and a chin-up is when your palms are facing towards you (underhand grip). But there are many other ways to vary these two basic themes as well. You can do a mixed grip with your palms facing each other. You can also vary the width of your grip, the position of your legs, or the placement of your head on either side of the bar. And of course let’s not forget the granddaddy of them all: the one arm pull-up.

Way to Lunge

Squats and Lunges are two of the best exercises for your legs. And while these are great exercises to perform with weights, they can also be very effective with just your body weight. Even if you have strong legs, doing an endurance workout with just your body weight consisting of hundreds of squats and lunges can lead to you having a hard time getting up out of a chair the next day. Taking squats and lunges and turning them into plyometric exercises is another great way to add a new challenge with no equipment. All you need to do is jump on your way up and then land right into the lowering phase of the next rep. Repeat until your legs are quivering and your heart feels like it’s going to explode. Then rest and repeat. Or go into another set of pushups while you wait for your legs to recover. Of course, squats can be performed with one leg as well–and this is just the tip of the iceberg!

Creative Exercise

Your creativity is the only limit to finding ways to vary these fundamental exercises. Experiment for yourself and don’t feel the need to conform to the limits of conventional methods. Finding new challenges and adding different variations is one of the keys to success in the world of fitness.

By Al Kavadlo

Core Strength Exercise

For athletes and fitness enthusiasts alike, your core is vital to not only look your best, but to complete your routines and sports to the best of your ability.  Your core is responsible for holding you in the correct form when performing exercises, keeping your posture upright when running, and every other activity you undertake.  By toning and building these muscles you will make yourself more efficient, and improve your overall fitness.

Head Stand Core Strength

It is important to focus on each muscle and to do each exercise correctly. You may not be able to complete them all perfectly at first, because many of the smaller muscles are weaker and unused to being stressed, but be diligent and eventually you will have a stronger center.  Start by doing one set of each exercise and then gradually work your way up to three sets three times a week with at least one day of rest between them.

• Bicycle crunch: Lying on the floor, back flat and raise both legs to 90 degree angles.  Alternately bring your right elbow to your left knee, return to the starting position and then bring your left elbow to your right knee.  Continue until you’ve done a total of 30 (15 on each side).
• Bridge: Lie on the ground with your back and feet planted on the ground.  Your knees will be bent toward the ceiling; while keeping your shoulder blades pressed down, raise your butt upward until your lower back and upper thighs are at a 45 degree angle on the floor.  Squeeze your butt to hold yourself there for 3 seconds then return to the ground and repeat 10-15 times.
• Back Raises: Lie face-down with your stomach on the ground, legs straight behind your.  Interlace your hands and rest them behind your back.  In one motion, raise your upper body and legs off the ground so that your arms reach back toward your legs and only your pelvis is fixed on the floor.  Gently return to the ground and repeat 10-15 times.
• Plank: Resting on your forearms and toes, keep your body straight and parallel to the floor.  Contract your abs, pulling them inward and be sure to keep your back flat.  Hold this position for 30 seconds, rest, and that is one set.  When you’ve mastered that, try holding the position while doing a set of 10 leg lifts for each leg.

By: Caitlin Chock, Home Fitness Guru