Skip links

NutritionHealthFitness.com

Your headquarters for healthy living.

Main navigation

  •   fitness

fitness

Resistance Training for Toning: What You Need To Know

by 1 Comment

Every balanced workout routine should include both cardiovascular exercise and strength training. Traditionally, strength training and toning came in the form of free weights or weight machines. Today, a cheaper, more portable and super versatile mechanism is replacing weight racks in gyms and homes.

The resistance band looks pretty simple, and it is. Made of sturdy, elastic material that can reach under and around various parts of your body, it’s a straight ribbon of fabric that may have a handle attached at either end. Originally these bands were used as rehabilitation tools, but they have gained the attention of physical trainers and active people everywhere. The key asset of the resistance band is its ability to stretch and strengthen nearly every muscle group in your body for full body fitness.

Resistance Training

Photo Credit: Familymwr / Flickr

Types of Resistance Bands

There are two main types of resistance bands, the flat ribbon version and the tubing style.

The flat band is often used in pilates exercises, as it is easy and comfortable to wrap around bare feet and can be stretched and moved in a variety of ways. The tubing style is more often used in place of weights for more conventional and stationary lifting routines; it’s typically less elastic and therefore provides more resistance for a more challenging set of repetitions.

Aside from the basic style, there are a few things to consider when buying your band. First, the band must be long enough to give you a full range of motion. Next, find the right resistance for your level of fitness and type of activity, perhaps buying a couple of bands with different levels of resistance so you can adjust as needed. If you opt for the tubing variety, be sure the band has strong handles to help you maneuver it smoothly and securely.


Using Your Resistance Band

A strength training circuit is a great way to reap the rewards that your resistance band can offer, and it’s very easy to personalize your workout.

Your circuit should cover both the upper and lower body, targeting major and minor muscle groups. Incorporate exercises such as standing shoulder presses, seated rows, leg lifts and forearm exercises — these would typically require a machine or free weights, but can be done just as effectively with your resistance band.

With hand-held weights, you get more resistance at one specific point in the movement, but the tension is constant with the band. This means that more muscles will be working throughout each phase of the movement, which can take some getting used to. Also, it can be tricky to find the best way to use the band, so get creative: stand on the band, wrap the band around a pole or find your own way to use it.

The possibilities of resistance bands are endless, and if you pay careful attention to your form, you should not only be able to increase your coordination and balance, but also your strength in no time at all.

New Research: Walking 5 Miles a Week Slows Progression of Alzheimer’s

by 41 Comments

Walking helps Alzheimer's Disease
© Radiological Society of North America

According to the results of a new study, walking five miles a week may help slow the cognitive decline associated with Alzheimer’s disease in adults. The study also suggests that walking could help those suffering from Mild Cognitive Impairment (MCI), a condition that is similar to Alzheimer’s, yet not as severe.

The Study

This was a long, ongoing study that lasted twenty years. It consisted of a total of 426 people, including 299 healthy adults with an average age of 78, as well as 127 cognitively impaired adults with an average age of 81. The cognitively impaired group breaks down to 44 adults with Alzheimer’s disease and 83 adults with MCI.


During the 20-year study, Dr. Cyrus Raji from the Department of Radiology at the University of Pittsburgh in Pennsylvania analyzed the relationship between physical activity and brain structure for both groups of adults. Dr. Raji observed how far each of the patients walked every week.

After ten years, all the patients in the study underwent 3D MRI exams to get a better look at their brain volume. Brain volume is a vital sign of how healthy your brain is. When brain volume decreases, it means that brain cells are dying off. When brain volume remains high, it means that brain cells are not dying and optimal brain health is maintained.

In addition to identifying changes in brain volume via 3D MRI scans, researchers also gave patients mini-mental state exams (MMSE) to help track cognitive decline over the course of five years. Researchers then correlated physical activity levels with their MRI & MMSE results.

In every case, researchers found that the more physical activity patients did, the more brain volume they had. They came to the conclusion that cognitively impaired patients need to walk at least 5 miles a week, roughly 58 city blocks, to maintain brain volume and slow down further cognitive decline. Researchers added that healthy adults need to walk at least six miles a week, roughly 72 city blocks, to maintain brain volume and considerably reduce their chances of developing Alzheimer’s.

Dr. Cyrus Raji, Ph.D., from the Department of Radiology at the University of Pittsburgh in Pennsylvania:

“We found that walking five miles per week protects the brain structure over 10 years in people with Alzheimer’s and MCI, especially in areas of the brain’s key memory and learning centers. We also found that these people had a slower decline in memory loss over five years. Alzheimer’s is a devastating illness, and unfortunately, walking is not a cure, but walking can improve your brain’s resistance to the disease and reduce memory loss over time.”

What We Can Learn From This Study

We’ve known for a long time that frequent exercise is important for health. But after reviewing the results of this new study, staying active and getting plenty of cardio exercise is more important than ever, especially for senior citizens. It’s not always easy, but try going for a walk at least once a day. Start off slow and work your way up to walking more and more.

Recommended Reading:


VIDEO: How to Increase Stability & Strength in Your Core

by 1 Comment

Here’s a great video that demonstrates two similar exercises that will help keep your core strong. The two core exercises demonstrated here are called the ‘Pushup Pillar’ & ‘4-Point Pillar’. As you can see below, they are both very similar and easy to do. Doing these simple exercises on a daily basis will help increase stability and strength in your core and shoulders.

This text will be replaced by the player

Recommended Videos:


10 Examples of How You Should NOT Use A Treadmill

by 5 Comments

The Running Start Is Never Smart
Wait for it… Wait for it.. Ouch!
“That’s not funny, that’s not funny at all.”
This Girl Never Stood A Chance
The Hip-Hop Flop Off
The Handstand Headache
The Fat Boy Faceplant
Who Needs Their Front Teeth These Days…?
Riding A Waveboard On A Treadmill… Mostly
Or Perhaps a Unicycle

VIDEO: One Man’s Inspirational Journey to Losing 120lbs

by 4 Comments

I found this video on YouTube this morning. It’s a pretty inspirational video of a guy named Ben and how he lost 120lbs in a year, all because he started running. Check it out below.

Source: Delvis401

On the description for the YouTube video above, he puts the following –

“In January 2009, I made the decision to get a grip, get out of my depression, and do life. I started running and started a blog: http://bendoeslife.tumblr.com. 120 pounds lost, but much more gained.”

The 5 Best Exercises to Build Your Forearm Muscles

by 26 Comments

Since the beginning of time, guys have known that building their arm muscles is not only important for everyday activities, but also help swoon a few ladies along the way.

However, this goes way beyond just doing bicep exercises. You also have to build forearm muscles, shoulder and triceps as well. Strong arms will do much more than help you pick up ladies. Pretty much everything you do on a daily basis could be improved when you have stronger arms.

When it comes to building forearm muscles, there are many easy exercises you can do. Here is a list of five of the best exercises for forearm muscles, and easy step-by-step instructions for each.

Reverse Barbell Curls

One of the best bets you have for a deep forearm workout is the “Reverse Barbell Curl”. This exercise will help develop both your forearm and bicep. Pick up a barbell, not too heavy, with an overhand hold. Your hands should be about a hips length apart and your feet, a shoulders length. For the best workout, try to keep your thumbs on top of the bar, not under it. Start with your arms straight and the barbell on your thigh. Begin to curl the barbell until your arm is at your shoulder level, perpendicular to your body. Then lower the barbell slowly back to your thigh area. Repeat the exercise.

Barbell Wrist Curls


This exercise works great at building muscle in your forearms. To position yourself for the “Barbell Wrist Curl”, begin by leaning forward slightly, so that you are able to place both your forearms between your legs while sitting on a bench. When you grab the barbell, keep both of your palms facing you. With your wrists fully extended, slowly lower the barbell. Loosen your hold on the barbell slightly, and then move it lower again. Afterward, tighten your grasp and return your wrist back to its usual position. Raise the barbell once again, after you lower the barbell slowly. Repeat this exercise.

Hand Grippers

For this forearm exercise, you will need a “Hand Gripper”, which can be easily attained at a sporting goods stores or online. There are numerous exercises you can do with a hand gripper. The first exercise is pretty simple. Grab the hand grippers and close them. Keep them closed for as long as you can.

Another exercise you can do with a hand gripper, is to change hands while you are gripping it and then progressively increase the number of times that you grip with each hand. Heres a breakdown of what you must do. First, with one of your hands, grip the gripper once. Then, with your other hand, grip the gripper once again. Grip one more than the previous time when you alternate hands back to your original hand. Keep up with this process up until you don’t see it possible to do more.

Farmer’s Walk

The “Farmers Walk” is one of the best exercises for building forearm muscle. Doing it regularly will help strengthen your forearms over time. With both hands, pick up two heavy dumb-bells. With your arms down and back straight, walk as far as you can with the dumb-bells in hand. Once you feel that your arms can’t hold them any longer, safely put them on the ground and give your arms a break for a minute or so. Then, pick the dumb-bells back up and continue to walk as far as you can. For this forearm exercise, it may be best to wear a back brace, to help provide support to your lower back.

Newspaper Scrunch

This last forearm exercise targets the tiny muscles in your fingers, as well as your forearms. Take an individual sheet of newspaper. Using no other finger but your thumb and forefinger, grab on to the top corner. With only your thumb and forefinger, crush the piece of newspaper into a ball and put pressure until you feel unable to hold the ball. Do it again with the remaining hand. When you complete with your other hand, use your starting hand again, and so forth.

Related Fitness Articles:


Core Exercises: How to Strengthen Your Core

by 14 Comments

Before we discuss the best core exercises for you to follow, we need to take a quick look at what the core is and does for you. The core is essentially a group of 29 muscles, making up the lumbo-pelvic hip complex. This group of “core” muscles include the abs, pelvis and back. When you have a strong core, it makes it much easier to do everyday physical activities. These core exercises are designed to target the mid-section of your body, and will help you lose belly fat and build six-pack abs.

These core exercises help not only make you stronger, but they will also make you feel better and have proper posture. Repeating these exercises will help you feel more efficient in your everyday tasks.

List of the Best Core Exercises

The best core exercises for men and women are the exercises, which help stabilize the core muscles. To explain it further these exercises help in maintaining the draw in maneuver during the duration of each and every exercise. The draw in maneuver is when the belly button is sucked in towards the spine voluntarily. One can do the core exercises at home as well. You can do the core exercises with medicine ball too.

Bridge Pose

This is one of the best core exercises for women and men. Start by lying, with your back flat on the floor. Bend the knees and draw the feet closer to your butts, so that you are able to touch your heels with your hands. Gradually lift your hips as high as you can. When you lift your hips, draw the core towards the spine and contract the glutes. Interlace the fingers and place the forearm on the floor for added support. When you are in the bridge pose your back should not be arched at any point of time. This is one of the easiest core strengthening exercises, however it helps to draw the core towards the spine and contract the gluteal muscles. If while doing the exercise, you feel a cramp in your hamstring, then release the position and stretch your hamstring.

Plank

This is one of the core exercises, which is also a yoga pose. It is a fundamental core exercise. Doing this exercise regularly will help you develop the core to its full potential. To do this core exercise, lie flat on the stomach with elbows and forearms placed on the floor. The elbows should be so placed, that the shoulders are aligned with the elbows. Lift your hips, stomach and chest off the floor, so that your body is parallel to the floor. Only the forearms and balls of the feet should be on the floor. When you come into this position, make sure that the core muscles are sucked in towards the spine and the back is not arched.

Side Plank

This exercise is similar to the plank pose. Come down on your fours, such that the shoulders are placed exactly above the wrist. Rotate on the balls of the right foot and turn towards the left, so that the body forms a straight line from the head to the legs.

Hold this position, by drawing in the core muscles and contracting the gluteal muscles. Come out of the position and repeat the exercise on the other side as well. For an enhanced core workout, try lifting your arm slowly in the air, until you achieve the pose on the image to the right.

Leg Raises

This core exercise can either be done with a single leg or with both the legs. Lie down on the floor and extend the legs out straight in front of you with hands placed next to your body. Lift both the legs off the floor till they are perpendicular to the floor. Then gradually lower the legs, but do not touch them to the floor. Repeat the exercise 12 to 15 times. The same can also be done using a single leg, where the movement is similar to the walking movement.

These best core exercises should be done after you have done some warm up exercises. You can also do the sun salutations for warm up. At the same time, do not forget to do the cool down, while you are “working to the core”!

Related Fitness Articles:


Thigh Exercises: How You Can Get Thinner Thighs

by 6 Comments

Thigh Exercises

Most of us have certain body parts, which bother us. Abs are a common concern for men, while women commonly fret over their thighs. In both the abs and thighs, fat can accumulate easily, more so when you follow a sedentary lifestyles, along with an unhealthy diet. Therefore, how to get thinner thighs is a question a lot of women ask. Remember, there is no magic trick that will give you skinny thighs. You will have to make the effort to reach your goal.

The first thing you need to do, is take a look at your everyday diet. What do you eat during the day? If you follow an unhealthy diet of junk foods and fast food, that is a contributing problem to the problems your experiencing. Eat more fruits, veggies, whole grains or any other foods high in fiber. Stay away from the fatty junk food.

Once you improve your diet, the next step to thinner thighs is to follow a frequent exercise routine. There is simply no alternative to daily exercise. Just taking a quick walk around the block will help keep your body feeling younger and energized. But in this case, you specifically want to target your thighs and to do this you need to try the following thigh exercises.

The 5 Easiest & Best Thigh Exercises

To notice a difference in the way your legs look, you will need to make these thigh exercises a part of your daily routine. The more often you do them, the quicker you will see results. It won’t happen in a day or a week, but if you make these thigh exercises a routine, you will definitely notice a difference a few weeks down the road.

Power Walking

Power walking is one of the easiest and best thigh exercises you can do without equipment. It’s pretty simple, as the name suggests, all you have to do is walk faster, harder and with more intensity. Don’t strain yourself, but try to take a strong step every time. Power walking may feel awkward at first, but you’ll quickly fall into a groove. Go for a thirty minute “power walk” everyday. Once you get on track, try walking twice a day, once in the morning and once at night. For an added bonus, walk up inclines as much as possible. But remember to stay hydrated!

Lunges

Lunges are one of the best thigh exercises that will tone the upper part of the muscle. Stand straight up with your feet shoulder-width apart. If you are using weights, hold them in your hands and place your hands to the sides. Take a large step forward, such that the leg is aligned with the hip joint. If the leg is not well aligned, you could injure yourself. Lower your torso gradually, till your knee on the back leg about to touch the floor. The thigh of the leg in front should be parallel to the floor. Make sure your back is straight, when you are in the position. Hold in the position for a few seconds, before you come back to the starting position. Repeat the exercise on both the legs.

Walking Lunges

This is an exercises that should be a part of the thinner thighs workout. It is a great thigh exercise at home. It is similar to the previous exercise. The difference lies that you move ahead when you do the walking lunges, which exerts more pressure on the thighs.

Squats

Another great thigh exercise for cellulite. Stand erect with shoulder width distance between the feet. Like is the case with the lunges, you can make use of weights to do this exercise. Slowly bend your knees, as you lower your torso, as though you are about to sit in a chair. Come down, till your thighs are parallel to the floor. Squeeze your buttocks, as you come down and hold the position for 20 to 30 seconds and come back to the starting position.

Inner Thigh Squats

As the name suggests, this is an easy thigh exercise that will work the inner thighs. Place the right leg on a step and extend your hands in front of you at shoulder level for balance. Slowly lower your torso, till the right thigh is parallel to the ground, hold for a few seconds and release. Repeat on both the sides 10 to 12 times.

Without a doubt, there are many other thigh exercises you can do, but these exercises listed above are not only easy, but can be done with little to no equipment. Always remember to warm up your body before doing any of these exercises. With the proper nutrition, hydration and exercise routine, you will reach your goal of thinner thighs in no time!