I've written about it before and have written ebooks on the subject. But I need to reiterate . . .
Yes, doing your exercises on a swiss ball definitely increases their effectiveness. The instability of the ball causes your body's core muscles to work in order to keep you from falling off the ball.
The result is doing a crunch, for instance, on the ball is a much more effective exercise than doing it on the floor. Not to mention, when you go back to the starting position, being on the swiss ball allows you to go beyond parallel.
Goto Swiss Ball and learn more, but this is definitely not a fad. Use it - you'll love it!
Saturday, November 26, 2005
Monday, November 21, 2005
Did You Earn It!
I'm going to let you in on a little secret. You know I'm always pushing you to exercise on a regular basis.
With good reason. The health benefits simply cannot be ignored. You're doing yourself and your family a disservice if you don't do all you can to keep yourself healthy. Regular aerobic training and strength training do just that for you.
Now my little secret. Every year from Christmas to New Years Day I take a week off exercise.
What?! Are you kidding me?
Nope. That's what I do. It's a reward for exercising regularly during the year.
Probably not the smartest time to take that week off - with all the snacks and food but that's what I do. Kind of like giving myself a pat on the back.
Guess what? By the time that week is up, I am well rested but, most importantly, I get antsy to start exercising regularly again. It's a rejuvenation.
You need to reward yourself. Some buy a new outfit every 3 months of exercising, others might treat themselves to a nice evening out. It doesn't matter what you do. Reward yourself once in awhile . . . . .
but only if you've been doing your regular exercising.
Happy Thanksgiving!
With good reason. The health benefits simply cannot be ignored. You're doing yourself and your family a disservice if you don't do all you can to keep yourself healthy. Regular aerobic training and strength training do just that for you.
Now my little secret. Every year from Christmas to New Years Day I take a week off exercise.
What?! Are you kidding me?
Nope. That's what I do. It's a reward for exercising regularly during the year.
Probably not the smartest time to take that week off - with all the snacks and food but that's what I do. Kind of like giving myself a pat on the back.
Guess what? By the time that week is up, I am well rested but, most importantly, I get antsy to start exercising regularly again. It's a rejuvenation.
You need to reward yourself. Some buy a new outfit every 3 months of exercising, others might treat themselves to a nice evening out. It doesn't matter what you do. Reward yourself once in awhile . . . . .
but only if you've been doing your regular exercising.
Happy Thanksgiving!
Thursday, November 10, 2005
Abdominal Training Lies
Chances are you are a victim of the two biggest abdominal training hoaxes!
Hoax # 1
Just doing some midsection exercises can reduce your "love handles".
Fact:
You cannot reduce fat from a certain targeted area of your body just by using exercise alone. The abdominal area is no exception.
So, if you want to get a flat stomach and reveal your abs, losing the fat covering them is the way to go.
The only way to do this is to lose fat proportionately from your entire body by burning more calories than you consume.
How? By doing these two things:
1) Have a healthy and balanced permanent diet: dark green vegetables, fresh fruits, whole wheat and whole grain products, non-fat dairy products, fish, poultry breast, lean red meat, egg white.
You should cut out all sugar, soda, non-whole grain products and saturated fats: These aliments should only be a reward for achieving a goal, not a habit!
2) Start exercising
Aerobic and strength training will raise your metabolic rate. In result, your body will burn more calories.
* aerobic exercising
3 times per week, conduct an exercise that keeps your heart rate elevated for at least 30-45 minutes (ex: walking, running, cycling, swimming, aerobics, etc)
* strength training
Alternate days of aerobics with weight training. You will build muscles that will burn more calories, even when at rest!
Hoax # 2
You have to do tons of crunches.
Fact:
Crunches can work. But it's not necessary to do high reps. It's best to do them slowly. Lift the shoulders a few inches off the fround, press the lower back to the floor and exhale, sucking in your gut and trying to touch your belly button to the ground. Then lift the chestand head (keeping them parallel to the ground, towards the ceiling. It won't be much of a lift but you'll feel it.
Hold a second, then return to starting position. Do 8 - 12 reps.
For even better and quicker results, do them on a exercise ball.
You should specifically target your lower back to strengthen the muscles that support your spine.
The easiest exercise is sucking the gut in, also known as the "stomach vacuum"...
1. Exhale. Suck in your gut.
2. Maintain the contraction for 10 to 20 seconds.
3. Repeat 10 to 15 times, as often as you like throughout the day (...while in the shower, sitting at your desk, while driving, etc.).
Time now for YOU to take action!
PS: Do not forget to consult your doctor before starting any diet and exercise plan.
Hoax # 1
Just doing some midsection exercises can reduce your "love handles".
Fact:
You cannot reduce fat from a certain targeted area of your body just by using exercise alone. The abdominal area is no exception.
So, if you want to get a flat stomach and reveal your abs, losing the fat covering them is the way to go.
The only way to do this is to lose fat proportionately from your entire body by burning more calories than you consume.
How? By doing these two things:
1) Have a healthy and balanced permanent diet: dark green vegetables, fresh fruits, whole wheat and whole grain products, non-fat dairy products, fish, poultry breast, lean red meat, egg white.
You should cut out all sugar, soda, non-whole grain products and saturated fats: These aliments should only be a reward for achieving a goal, not a habit!
2) Start exercising
Aerobic and strength training will raise your metabolic rate. In result, your body will burn more calories.
* aerobic exercising
3 times per week, conduct an exercise that keeps your heart rate elevated for at least 30-45 minutes (ex: walking, running, cycling, swimming, aerobics, etc)
* strength training
Alternate days of aerobics with weight training. You will build muscles that will burn more calories, even when at rest!
Hoax # 2
You have to do tons of crunches.
Fact:
Crunches can work. But it's not necessary to do high reps. It's best to do them slowly. Lift the shoulders a few inches off the fround, press the lower back to the floor and exhale, sucking in your gut and trying to touch your belly button to the ground. Then lift the chestand head (keeping them parallel to the ground, towards the ceiling. It won't be much of a lift but you'll feel it.
Hold a second, then return to starting position. Do 8 - 12 reps.
For even better and quicker results, do them on a exercise ball.
You should specifically target your lower back to strengthen the muscles that support your spine.
The easiest exercise is sucking the gut in, also known as the "stomach vacuum"...
1. Exhale. Suck in your gut.
2. Maintain the contraction for 10 to 20 seconds.
3. Repeat 10 to 15 times, as often as you like throughout the day (...while in the shower, sitting at your desk, while driving, etc.).
Time now for YOU to take action!
PS: Do not forget to consult your doctor before starting any diet and exercise plan.
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