Resistance Training Is An Important Part Of Any Exercise Routine.

The best options for toning your muscles involve some resistance training, which should be a major part of your exercise to get in shape for summer. While you do not need to do a lot of weight lifting unless you actually want to bulk up a little, some resistance training is necessary. This includes getting free weights or a home gym in order to work out your upper and lower bodies. You should also use resistance training on your abdominal muscles – this way they will look much better than if you are just relying on un-weighted sit-ups or crunches to help you build your stomach muscles.

The other benefit of doing resistance training, especially on your abdomen, is that it will likely help you feel better during the rest of the day. Strong abs, for instance, will improve your posture. This, in turn, can also reduce the amount of aches and pains, especially in your back, that you have to deal with now and in the future.

Finally, exercising to get in shape is always a good idea! Even if you do not reach your goal for the summer, you will still have done your body good.

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The fact is, the more you can take of yourself and the better you feel, the stronger you will be physically and emotionally to take on the day with the "little ones" and all of life's challenges.

Below are some quick, but effective, exercises – specifically designed for the busy Mom – for the back and shoulders to keep you strong and prevent future injuries that may occur with poor lifting biomechanics and poor posture. The heavy weight of not just the baby, but also all the fun gadgets you're expected to lug around. It's no surprise that our bodies need a little help to get through the day.

Rotator Cuff Strengthener

For this workout you will need a light theraband. The beauty about this piece of equipment is that it's small enough to carry in your bag or your stroller. Now you have no excuses – you can do these exercises on the go, at the park or when you have a few moments to spare.

You can do this exercise either seated or standing; hold the elbows close to the waist with palms facing the sky holding the theraband. Pulling the hands away from each other externally rotating the shoulders

Reps: 3 sets of 10-15 reps

Muscle focus:

Rotator cuff muscles are the small muscles that stabilize the shoulder joint. If these get weak from over use you could end up with bicep tendonitis or other potential injuries. This is very common with Moms as everything is usually done with one hand while holding the "little one" in the other.

Tricep push-up extension

This is the one time in your life you are going to need arm strength, the biceps are going to get over worked from the motion of picking up the baby so it's important to balance these out and keep the triceps strong as not to put unwanted strain on them.

Hands are directly under your shoulders and knees are on the ground in a modified push-up. The pelvis is slightly pressed forward creating work in the abdominals that stabilize the spine. Place the theraband under the right hand on the floor and extend opposite arm in a tricep extension. Whilst extending the working arm be careful to keep the wrist in line with the hand not to create any unwanted tension/strain.

Reps: 3 sets of 10-15 reps on each side

Muscle Focus: * Drawing your shoulder blades down activating your upper back muscles, engaging abs at all times. Keeping your abs strong and being aware of contracting them is very important as they play an important role in stabilizing and protecting the back.

* Translating this in to functional activities such as picking the baby up out of the crib will really save your back.

Spine extension with pulses

Over time in pregnancy our posture completely changes due to the increased weight of the baby bringing our body forward and causing the spine to round forward with the shoulders. This causes the back muscles to become very stretched out and weak.

Seated up right with legs in front of body shoulder width apart, hands over your head. Hinge forward from the hips leading with the sternum, biceps are by your ears. Hold this position and slightly pulse the arms behind the body mobilizing the shoulders and working the upper back. Return back to an upright position to repeat the movement again.

Reps: 3 sets of 10 Pulses

Muscle Focus:

Upper back and hamstring flexibility. This exercise will strengthen the mid upper back and open up the tight thoracic area of the spine, correcting bad habits that the body formed through pregnancy.

Butterfly ab curls

Keeping you abs strong is essential for keeping your whole body strong and restoring poor posture left over from pregnancy.

Lying on the floor with heals of feet together and knees bent to the side in a frog like position. Arms are straight over you head, circle arms around and lift the head neck shoulders off the floor exhaling pulling in the abs hold for 5 seconds and return back to starting position.

Reps: 3 sets of 10 reps

Muscle Focus:

As you exhale and bring the head neck and shoulders off the floor think of pulling your abdominals in up and back to the spine. Moms, this is a time you can practice doing your kegal on the contraction working the pelvic floor.

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Especially if woman already has the cellulite at last stage any exercises are not helping as many people think and may be dangerous! Liquid exchanging mechanism is not sufficient even in the complete rest however any exercise demands on intensified oxygen entering to muscles. Therefore at the intense of metabolic products formation these slag are not excreted from tissues and it causes the further intoxication. The lactic acid and other acid products helping on the conservation of liquid in tissues are accumulates when the muscles making an effort. Tissues swell as a result and that aggravates the cellulite.

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Research shows that regular exercise can lower the risk of coronary heart disease, stroke, non-insulin-dependent (type 2) diabetes mellitus, high blood pressure and certain cancers. And exercise helps people manage a great number of other health issues, including depression and anxiety, arthritis, osteoporosis and maybe even dementia. Experts say that it may even help slow the aging process. And it makes you feel good!

The International Health, Racquet and Sportsclub Association (IHRSA), the nonprofit association for the fitness industry, reminds people that any physical activity is better than none. The health benefits from physical activity are cumulative. The most important thing is getting started. So get moving-whether that means taking the stairs, parking farther out or walking on a treadmill. Newcomers to physical activity should start slowly and gradually work up to exercising for longer periods of time.

For many Americans, taking those first steps toward building the exercise habit can be difficult and intimidating. So during the month of May, participating health clubs will open their doors for several days to the public, free of charge, so more Americans can benefit from the safe, supportive, and enjoyable environments that health clubs offer. It's part of the IHRSA-organized Get Active America! program to encourage more Americans to exercise for their health.

Whether you're a senior, a mid-lifer, a 20-something or a teen, there's a health club that can provide you with the support you need to create a workable exercise routine that fits your life. There's a network of professionals across the country eager to help.

Remember: It's never too late, and it's never too little to enjoy the benefits of exercise. Do it for your health!

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The traditional treatment for low back pain is increasing core strength to increase flexibility on tight muscles, provide better stabilization of the spine and exercises to correct the muscle imbalances. The muscles surrounding the spine provide stability and support of the spinal column. All the muscles between the hips and shoulders are included. These muscles are referred to as the core muscles. Back pain can be caused by muscle imbalances of any of these muscles. If the back of the thighs are weaker than the front of the thighs, there will be uneven pull on the front of the spinal column. This muscle imbalance can be caused from long periods of standing or sitting, improper strength training or running, this lordotic curve or sway back of the vertebral column can be painful.

There are more effective ways to integrate core strength training exercises into every exercise you perform, than by doing traditional crunches. One way is to use effective breathing. The following "Pilates" style breathing technique can be added to any strength training exercise. While performing a leg press, inhale during the bending part and exhale during the press. This deep breathing technique needs to be incorporated with the resistance or force of the exercise. You will utilize the diaphragm muscles which help to provide spinal support and lengthen the spine, by breathing from your diaphragm instead of shallow upper chest breathing.

The tummy tuck and bridge lift and can help reduce back pain and strengthen the core muscles. The tummy tuck is simply a pelvic tilt drawing the abdominals away from the floor. Simply lie face down and squeeze the glutes to lengthen the spine. Reach the tailbone down towards the heels instead of pressing into the thighs. Perform 10-12 repetitions of each exercise alternating them until you have completed 2-3 sets. For the bridge, simply place the feet on a bench or on the floor and scoop the pelvis upward; the rib cage should stay low to reduce the spine muscles irritation. This will relieve stress on the back and focus the muscle contraction into the hamstrings and glutes.

The lumbar side stretch, hip flexor stretch, and calf stretches can help to alleviate pull on the spine.

For the hip flexor stretch, bring one foot forward in a bent knee, 90 degree angle (knee to hip and knee to ankle) while the other leg is on the floor behind with foot pointing toward the ceiling. This stretch helps to open the muscles in the back on the sides of the spine near the hips. Squeeze the glutes to deepen the stretch with each exhaled breath. You should feel a stretch on the back leg, in the front of the thigh and the hamstrings on the front leg.

For the lumbar side stretch bring the legs wide with knees bent while sitting or standing. Bring one hand down towards the foot inside the thighs and the other behind the head.

The last stretch opens up the Achilles tendon; the most distant pull on the spine of the body. Place an object under your foot and lean your body weight forward. Keep a fluid breath while holding all stretches for 10-30 seconds .You should feel a stretch behind the knee and shin.

By exercising core muscles you will be able to continue working out without sacrificing your back. Check with your doctor before starting ANY exercise program!

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Sure, it's great to look nice and be confident in yourself, but it's also crucial to be physically healthy. Do you know how to go about this? Well, herein lies the dilemma. Many individuals around the globe are not privy to what's imperative when it comes to looking great and being in good health. There are many misconceptions at play. When in doubt, a couple things you can always count on to prevail are healthy diets and rigorous exercise workouts. We all require both of these in order to stay healthy and look great.

What exercise workouts do you prefer? For me it all revolves around martial arts. I love Wing Chun kung fu. Therefore, along with technique training and sparring, I like to do a lot of simple exercise workouts such as push-ups, leg raises, and pull-ups. These common exercise workouts are as old as time, but still very effective. And do you know what I like best about them; they're all free. I don't need to fork out cash every month on a gym membership to do them. Not to say that this is a bad idea. For some, a gym membership is right up their ally. Maybe this is how you achieve your exercise workouts. If it works for you, then that's what counts. My wife will ONLY work out if she is in a gym or fitness center of some kind. When she's at home, getting her into any exercise workouts is virtually impossible. I even pick on her about it once in a while. It must be the plain and simple atmosphere for some folks. Regardless of where you like to get it done, exercise workouts are what will get and keep you in shape. It is a permanent thing. Once you start, you never quit. If you quit your regime once you're the desired weight, then you'll probably end up back where you started.

One of the crucial side-kicks to exercise workouts is diet. You absolutely must conform to a healthy way of eating. This is no joke for a number of reasons. You must eat well in order to stay in shape. Your diet has a bearing on your lifespan, and your chances of acquiring cancer. If that isn't enough to motivate you, then maybe your physical appearance is. Get on the web today and discover a number of great exercise workouts and diet plans.

Burn the fat and Feed the muscle!

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It's clear from the start that we cannot consider the period of three hours after every main meal, because this interval must be allotted to digestion only. Considerable physical effort is totally unadvisable in this period (blood must not be directed to the muscles, since gastric digestion has priority).

More exactly, people should train when their stomach is empty, but the level of glycemia must be constant. Considering a normal awake – asleep rhythm, there are two favorable moments when we can set fitness programs and training in general: one in the morning, between 10-12, and the other one in the afternoon, between 16-19. Current practice in most of the sports confirms these periods as best for training.

Another argument for choosing one of these intervals for training is the body temperature, which now gets to its maximum. The second period (16-19) is even better than the first one from this point of view, because the temperature is higher and this enhances sport performance.

It is not advisable to train very early in the morning, right after waking up and before breakfast. However, there are authors who support the idea of having the training in this period. The reserves of glycogen are limited after the lack of food during sleeping and this is a reason for using the adipose tissue earlier in training than in other cases.

Unfortunately, at the same time, the stress hormones (cortisone) are secreted abundantly, so besides the adipose tissue, there is the risk of losing precious muscular tissue.

Another argument against this is the fact that body temperature is very low in the hours of morning, so no motion parameters (force, resistance, speed, mobility, skill) can be fully activated. Thus, a prolonged and tiring warming up would be necessary, hindering the actual training.

Everybody agrees that training before bedtime is not advisable at all, because they delay sleep a few hours, given growth of cortical activity and of body temperature.

This schedule can be adapted to any biorhythm and time zone and once automatism installed, effectiveness of training will definitely increase.

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It is not easy at all for a beginner who has read something about fitness or to whom somebody described exactly how to do an exercise, to do it impeccably starting with the first sessions of training. Many times he has the impression that he does a movement correctly, even when he can see himself in a mirror from the gym. But only the experienced 'eye' of an instructor who has worked many programs for beginners is able to correct him effectively.

On the other hand, it is possible for the beginner to have the feeling that his modality of doing the exercises is wrong. If this is not the case, he needs, again, the instructor, to assure him his performance is correct. It is dangerous for the fitness practitioner's health and body state to self-educate from the first sessions. There are many positions, angles, programs of the machines which could be unadvisable in different situations, determined by every person's characteristics. Some examples of these particularities are: deformations of the spine, old accidents, operations, limits of the mobility of the joints, etc.

Another advantage of working under the supervision of an instructor is a good choice of exercises, machines, movements, which helps avoiding any risk of accidents. The role of the fitness instructor is not limited to working with beginners. Even the advanced might have the tendency to 'cheat' in doing some exercises or to introduce really difficult exercises, necessitating closer supervision. Also, an experienced sportsman might need, from time to time, a look 'from the outside', which could help him perfect his technique.

Another aspect closely related to the fitness trainer's assistance is the conception of the training programs. While for beginners the impossibility of creating their own training programs is obvious, the advanced could lose themselves in the jungle of possible choices, getting not to see the wood for the trees. In the same case of the advanced, the dangers of routine can be avoided much easier with help from the outside.

Maintaining the motivation and the interest for training is also one of the tasks the fitness instructor must face. He needs to show tact, intelligence and even diplomacy when working with the sportsmen or with the ones who practice fitness just for pleasure or for maintaining their health.

There could be some disadvantages of the involvement of the fitness trainer. His presence might be felt as patronizing, stressing, or unpleasant. Some cultural or social incompatibility between the trainer and the practitioner could make their communication, which is so important in this relation, really difficult.

However, the benefits we can have from working with a competent trainer are much bigger than the possible disadvantages and they make the effort of the sportsman more effective.

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It's true. If you don't do any exercise what can sometimes happen is your muscles can actually start to atrophy. Although nutrition plays an important role in maintaining or even building muscle cells, exercise also plays an important role.

So, how does this relate to being able to do more with your life?

The answer is simple, because exercise keeps your muscles healthy, this in return can give you more energy. This results in you being able to achieve more in your life gradually. However, you don't want to exercise to much, as this will make you tired, de-motivate you and eventually your body will be crying for you to stop. Remember, the body doesn't really like change, its happy being what it is. For this reason, if you want to change your energy levels and even the way you look, it can take some immense reprogramming of your daily habits.

If you have the will to change, then you can change, by eating healthy and exercising on a regular basis, you will improve the way you feel, this will result in you being more productive with your time. You won't want to sit around as much, and eventually exercise will become your friend.

When you're down in life, sometimes you may rely on people to bring you back up. I have come to reply on exercise, it's my best friend, it never lets you down, and it's always there for you.

Right now you may be thinking, give me a break, but give it a try. Take 6 months out and exercise and eat healthy, see how you feel afterwards. I am positive you will feel like a different person and have a while new out look on life.

To check out the supplement we take daily with exercise and highly recommend, be sure to check out http://www.exercise-guides.info

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Balance your activity so that you're still able to talk while you're exercising, but not as easily as you could sitting down or just standing. If you find yourself unable to talk, you're probably overworking yourself.

The more you move and use your muscles, the better fit you'll become. Your bones will become stronger, too.

Don't forget the stretching. It will help keep you flexible and able to move more easily. Do walk around a bit to warm up your muscles–save the stretching for the end of your workout so you don't hurt or damage any muscles. If you save your stretching to the end of your workout, your muscles will be "warmed up" already and you'll find that your flexibility is increased with each stretch!

Work on your balance. Begin by standing on one foot, bracing yourself with one arm. Work towards standing on one foot at a time without holding on to a support. Just practice this for a few minutes at a time. You'll find your overall balance improving greatly.

If your main occupation has been "couch potato" for several months, you'll want to start exercising gradually. Little by little build up your activities and how hard you work at them. Before long, you'll find yourself moving along with more energy and vitality!

You hear personal trainers emphasizing this mantra to their clients, "Breathe! Breathe!" For some strange reason, we tend to hold our breath when exercising. What you want to get into the habit of is breathing out while your muscle is working, and breathing in when it relaxes. So as you're lifting something, breathe out as you lift; breathe in when you stop. At first, you'll need to remind yourself of this frequently.

Drink plenty of water when you're doing activities that make you sweat so you don't risk dehydration. Dehydration can be measured by pinching the skin on the back of your hand–if you can grab it when you make a fist and it (the skin) stays "up," you're dehydrated. You may also feel dizzy, tired, and be more prone to headaches. So stay hydrated!

Exercise shouldn't cause you pain. You may feel tired after exercising, but if you're actually hurting, something's wrong–you've overdone it. Try easing up the next day, and not doing anything that strains the aching muscle too much. Alternate cold and heat on the aching area, and if your doctor okays it, take ibuprofen or naproxen sodium to relieve the pain.

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