Exercise the right way - flat bench press

by Richard Mitchell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the flat bench press using a barbell.

MUSCLES TARGETED: pectoralis major

STARTING POSITION

Assume a supine position on a bench.
Grasp the bar with a closed, pronated grip.
Grip slightly wider than shoulder width.
Place the bar over the chest with the elbows fully extended.
This is the starting point for all repetitions.

DOWNWARD MOVEMENT

Lower the bar to touch the chest at nipple level.
Keep the wrists rigid directly above the elbows.

UPWARD MOVEMENT

Push the bar upward until the elbows are fully extended.
Keep the wrists rigid directly above the elbows.
Do not arch back or raise chest to meet the bar.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.
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Information On Medications And Rheumatoid Athritis

by Nicholas Redworth

There is an array of prescription arthritis medications which doctors can supply to help with rheumatoid arthritis. While none of these arthritis medications cure arthritis, they can relieve pain, relieve symptoms, and even slow the progression of rheumatoid arthritis.

Nonsteroidal anti-inflammatory drugs can reduce pain and assist with inflammation. These drugs can be used as an arthritis medicine and may be obtained over the counter and by. (A lot of people are aware of aspirin, ibuprofen, and naproxen sodium.) The only negative side to these arthritis medications is they might cause stomach problems, such as indigestion and bleeding. They can also raise blood pressure in a person and cause susceptibility to fluid retention.

COX-2 inhibitors are a kind of Nonsteroidal anti-inflammatory drugs which do not cause as much harm to the stomach. This class of arthritis medication functions by suppressing an enzyme known as cyclooxygenase which is involved in inflammation. However, fluid retention and elevated blood pressure may result as side effects of COX-2 inhibitors. It has also been said that individuals who use this class of drug may be at higher risk of a stroke or heart attack.

Corticosteroids are arthritis medications which are able to reduce pain and inflammation. They can also moderate the damage to joints caused by rheumatoid arthritis. In fact, quite a few arthritis patients who take corticosteroids have claimed that they feel considerably better. However, after a time the effectiveness of corticosteroids may diminish. There is also the chance of experiencing serious side effects such as diabetes, weight gain, and decreased bone density, after long-time use of corticosteroids.

It is crucial to see a doctor at the first signs of rheumatoid arthritis. While modern medicine has not been able to produce a cure for arthritis, they are making progress in pain relief and bringing down the progression of rheumatoid arthritis.

Rheumatoid arthritis affects the immune system. Immunosuppressants can be supplied as an arthritis medication to assist with he balance of the immune system. Without such treatment, the immune system in rheumatoid arthritis patients is out of balance and it is out of control. TNF blockers are sometimes prescribed in tandem with an immunosuppressant. TNF blockers serve to block the protein which inflames the joints. Arthritis sufferers who use TNF blockers have reported that pain was lower and stiffness alleviated.

Those diagnosed quickly with rheumatoid arthritis can be given arthritis medications referred to as disease modifying anti-rheumatic drugs. These drugs slow the development of rheumatoid arthritis. Thus, if the arthritis is diagnosed early, a lot of damage to the joints can be avoided.

Nicholas Redworth is the webmaster of All About Arthritis Info. For excellent articles containing interesting facts and essential information about Arthritis visit: www.acne-treatment.com

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Nicole Richie's Weight-Loss Down to Stress

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Creating A Golf Fitness Program

by Susan Hill

For the average golfer embarking on a total golf fitness program may sound a little overwhelming. Fitting the program into your schedule on a regular basis may seem like something for which you simply don’t have the time. However, it’s not as hard to accomplish as you may be thinking. The benefits will apply not only to better golf, but to increased fitness and stamina in other areas of your life as well. The time spent can be a great investment in yourself both on and off the course.

The major components of a well designed golf conditioning program include: strength training, flexibility training, cardiovascular conditioning, posture and balance training, nutrition and diet, and injury prevention techniques for golf. The benefits of a golf specific program are well documented. It’s a fact that a stronger, more flexible body plays better golf. Golfers have significantly improved driving distance, lowered handicaps, and reduced injuries.

The first step to beginning a well planned golf program is to adequately assess your current situation. This evaluation should include:

• Strength and flexibility evaluation: This will help to determines which of your muscle groups are flexible, which are inflexible, and which muscle groups are strong and which are weak.

• Posture and balance evaluation will help to identify in what positions you have good balance as well as positions where posture and balance need improvement.

• Cardiovascular evaluation will determine your current level of endurance and stamina.

• Nutrition and diet should be evaluated to accommodate targeted changes in body fat and weight as well as to ensure healthy food choices for adequate nutrition.

• Injury prevention techniques for golf should also be assessed to help improve preventative measures going forward.

Once the assessment has been completed and weak areas have been identified, it becomes much easier to begin to target those areas with specific training methods to improve your level of performance. Evaluating and taking corrective steps to improve your body’s condition will improve your scores on the course.

Susan Hill is a nationally recognized fitness trainer, CHEK golf biomechanic and sports nutrition specialist. Her work has been featured on ESPN, Resort Living and Self magazine. For more information on golf specific nutrition, exercises or stretches, visit www.fitnessforgolf.com.
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Exercise Workouts Is The Key

by Bill Johnson

The issue of physical fitness is on the front burner for a lot of Americans. Fitness is not all about our external appearance, agreed, it is good to turn out nice and be very confident about oneself, but it is also very important to be physically healthy. And this is where the dilemma lies because a vast majority of people around doesn't have a clue about how to achieve this.

Sure, there are lots of misconceptions about the issue, but there are some factors you can count on to see you through, and amongst them are healthy diets and demanding exercise workouts. We need a huge dose of both factors if we want to stay healthy and look cute.

People's exercise workouts preference differs, for me, martial arts in the form of Chun Kung Fu is my choice. Thus in addition to technique practice and sparring, simple exercise workouts like push-ups, leg raises, and pull-ups are my favorite. Though these exercise workouts are as old as the world itself, they still remain very effective.

The greatest thrill about them is because they are absolutely free, as I don't have to pay any monthly gym membership fee to perform them. Though some people still prefer membership of a gym, perhaps because this is the way they can achieve their exercise workouts. It all depends on the individual. For instance, my wife is always at her best in a gym or fitness facility, and it is practically impossible to get her into any exercise workouts when she is at home.

Irrespective of the location you get to do them, exercise workouts are good means of staying in shape, and the great advantage about them is that they are a permanent thing, because there is no going back once you commence the process. If you decide to shelve your regime the instant you attain your desire shape, be sure that it won't take much time before you will end where you started.

Bill Johnson

http://www.body-and-health-magazine.com

http://www.fitness-and-health-magazine.com

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Exercise the right way - the stiff leg deadlift

by Richard Mitchell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the stiff-leg deadlift.

MUSCLES TARGETED: gluteus maximus, semimembranosus, semitendinosus, biceps femoris, erector spinae

STARTING POSITION

Grasp the bar with a closed pronated grip.
Grip should be roughly shoulder width.
Assume a hip width stance with the knees slightly flexed and the toes pointing straight ahead.
Stand erect with the bar touching the front of the thighs and the elbows extended.

DOWNWARD MOVEMENT

Allow the torso to slowly flex forward and the bar to lower to the floor.
Keep the knees slightly flexed and the torso in a flat back position.
Lower the bar until the weights touch the floor.

UPWARD MOVEMENT

Extend the hips and torso.
Keep the knees slightly flexed and the torso in a flat back position.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.
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Circuit Training - for a well-rounded exercise program!

by Brad Walker

Circuit Training & Circuit Training Routines

Circuit training routines are one of my favourite training sessions, whether for myself personally, or for clients. I use circuit training as part of injury rehabilitation programs, for conditioning elite level athletes, or to help my clients lose weight. I use circuits for just about everything.

I was introduced to circuit training routines by an exceptional sports coach by the name of Col Stewart. Col is one of those rare coaches who can take just about any sport, and devise a specific training program that always produces outstanding improvements for his athletes.

Col's circuit training routines are largely responsible for the success of many of his world champion athletes. Including his son, Miles Stewart (World Champion Triathlete), Mick Doohan (World 500cc Motorcycle Champion), and countless others from sports as diverse as roller-skating, squash, and cycling.

Many other coaches are also impressed by circuit training and use it regularly.

Brian Mackenzie from Sports Coach says, "Circuit training is an excellent way to simultaneously improve mobility, strength and stamina."

Workouts for Women state "circuit training is one of the best methods of exercising as it provides excellent all round fitness, tone, strength, and a reduction of weight and inches. In short, maximum results in minimum time."

And another site referred to circuit training as "an ideal way to build versatility, overall strength and fitness, as well as to consolidate your mastery of a wide variety of physical skills."

So what is Circuit Training?

Circuit training consists of a consecutive series of timed exercises performed one after the other with varying amounts of rest between each exercise.

For example, a simple circuit training routine might consist of push-ups, sit-ups, squats, chin-ups and lunges. The routine might be structured as follows, and could be continually repeated as many times as is necessary.

* Do as many push-ups as you can in 30 seconds, then rest for 30 seconds.
* Do as many squats as you can in 30 seconds, then rest for 30 seconds.
* Do as many sit-ups as you can in 30 seconds, then rest for 30 seconds.
* Do as many lunges as you can in 30 seconds, then rest for 30 seconds.
* Do as many chin-ups as you can in 30 seconds, then rest for 30 seconds.

What makes Circuit Training so good?

The quick pace and constant changing nature of circuit training places a unique type of stress on the body, which differs from normal exercise activities, like weight training and aerobics.

The demands of circuit training tend to prepare the body in a very even, all-round manner. I have found circuit training to be an exceptional form of exercise to aid in the prevention of injury. Circuit training is one of the best ways I've found to condition your entire body (and mind).

There are many other reasons why circuit training is a fantastic form of exercise, and what most of these reasons come down to is flexibility. In other words, circuit training is totally customizable to your specific requirements.

Circuit training can be totally personalized. Whether you're a beginner, or an elite athlete, you can modify your circuit training routine to give you the best possible results.

A circuit training routine can be modified to give you exactly what you want. Whether you want an all-over body workout, or you just want to work on a specific body area, or you need to work on a particular aspect of your sport, this can all be accommodated.

Also, you can change the focus of your circuit training routine to emphasize strength, endurance, agility, speed, skill development, weight loss, or any other aspect of your fitness that is important to you.

Circuit training is time efficient. No wasted time in between sets. It's maximum results in minimum time.

You can do circuit training just about anywhere. One of my favourite places for doing circuit training is at some of the parks and playground areas near where I live.

Circuit training is a favourite form of exercise for the British Royal Marine Commandos because they tend to spend a lot of time on large ships. The confined spaces means that circuit training is sometimes the only form of exercise available to them.

You don't need expensive equipment. You don't even need a gym membership. You can just as easily put together a great circuit training routine at home or in a park. By using your imagination, you can devise all sorts of exercises using things like chairs and tables, and even children's outdoor play equipment like swings and monkey bars.

Another reason why I like circuit training so much is that it's great fun to do in pairs or groups. Half the group exercises while the other half rests and motivates the exercising members of the group.

The main types of Circuit Training

As mentioned before, circuit training can be totally customized, which means there are an unlimited number of different ways you can structure your circuit training routine. However, here are a few examples to give you some idea of the different types available.

Timed Circuit
This type of circuit involves working to a set time period for both rest and exercise intervals. For example, a typical timed circuit might involve 30 seconds of exercise and 30 seconds of rest in between each exercise.

Competition Circuit
This is similar to a timed circuit but you push yourself to see how many repetitions you can do in the set time period. For example, you may be able to complete 12 push-ups in 30 seconds. The idea is to keep the time period the same, but try to increase the number of repetitions you can do in the set time period.

Repetition Circuit
This type of circuit is great if you're working with large groups of people who have different levels of fitness and ability. The idea is that the fittest group might do, say 20 repetitions of each exercise, the intermediate group might only do 15 repetitions, while the beginners might only do 10 repetitions of each exercise.

Sport Specific or Running Circuit
This type of circuit is best done outside or in a large, open area. Choose exercises that are specific to your particular sport, or emphasize an aspect of your sport you'd like to improve. Then instead of simply resting between exercises, run easy for 200 or 400 metres. You can even use sprints or fast 400 metre runs as part of your choice of exercises.

Some Important Precautions

Circuit training is a fantastic form of exercise, however, the most common problem I find is that people tend to get over excited, because of the timed nature of the exercises, and push themselves harder than they normally would. This tends to result in sore muscles and joints, and an increased likelihood of injury.

Below are two precautions you need to take into consideration.

Firstly, your level of fitness. If you've never done any sort of circuit training before, even if you consider yourself quite fit, start off slowly. The nature of circuit training is quite different to any other form of exercise. It places different demand on the body and mind, and if you're not used to it, it will take a few sessions for your body to adapt to this new form of training. Be patient.

Secondly, you're warm-up and cool-down are crucial. Don't ever start a circuit training routine without a thorough warm-up that includes stretching. As I mentioned before, circuit training is very different from other forms of exercise. Your body must be prepared for circuit training before you start your session.

For more information on how to warm-up and cool-down properly, review the following articles.

Warm-up: http://www.thestretchinghandbook.com/archives/warm-up.htm
Cool-down: http://www.thestretchinghandbook.com/archives/cool-down.htm

Article by Brad Walker. Brad is a leading stretching and sports injury consultant with over 15 years experience in the health and fitness industry. For more articles on the prevention & treatment of sports injury, subscribe to The Stretching & Sports Injury Newsletter by visiting www.thestretchinghandbook.com/.
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Abdominal exercises that suit beginners

by Richard Mitchell

The abdomen contains the muscles that most beginners struggle with because they take a long time to develop and need a low level of body fat to be seen. The abdominal muscle group consists of three main muscles:

1. Rectus abdominis - commonly known as the abs, this is a large flat muscle wall that runs from the lower chest to the pubic bone.

2. Obliquus abdominis - commonly known as the obliques, this muscle runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. The internal obliques lie underneath the external obliques.

3. Transversus abdominis - this is a thin strip of muscle that runs horizontally across the abdomen.

You can target these muscles effectively by performing the following exercises:

1. Crunches - 3 sets of 15-20 reps. This exercise will work the upper abs.

2. Pelvic tilts - 3 sets of 15-20 reps.This exercise will target the lower portion of the abdomen below the navel.

3. Side bends - 3 sets of 15-20 reps. This exercise will work the obliques.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your abdominal exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.
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Green Tea and Losing Weight

by J. Brian Keith

If you have even a passing interest in the topic of Green Tea, then you should take a look at the following information. This enlightening article presents some of the latest news on the subject of Green Tea.

Most of this information comes straight from the Green Tea pros. Careful reading to the end virtually guarantees that you'll know what they know.

Now more than ever, people are trying to lose weight by thinking green. Green tea is one of the hottest products on the market today. Its medicinal qualities have been known for years. But can green tea actually enable you to shed those unwanted pounds?

Research conducted for the American Journal of Clinical Nutrition states that a green tea diet can speed up your metabolism and oxidize fat without increasing your heart beat. This means that you can achieve a fast metabolism with green tea without suffering heart trouble. In other words, green tea enables you to increase your expenditure of energy without causing adverse health effects.

If you find the taste of green tea difficult to swallow, you can obtain green tea extract in a pill. The 500-milligram capsules should be consumed two or three times each day in order for you to receive maximum benefit.

Of course, you might be wondering at this point how much green tea is enough. Some medical experts recommend as many as ten cups a day. Other health specialists say that two to three cups are sufficient. Yet other medical experts recommend splitting the difference, calling for four to five cups of green tea daily.

Green tea reduces your “bad” cholesterol count, while enhancing your “good” cholesterol count. As a result, those who drink green tea can substantially increase their consumption of high cholesterol food, yet maintain a relatively low bad cholesterol count. Green tea can also decrease your blood sugar, protecting you against diabetes or at least reducing symptoms of diabetes.

A number of studies have been done in order to ascertain the benefits of green tea. For instance, researcher William Rumpler conducted a study in order to determine the effects of green tea consumption on men. The results indicated that the energy expenditure for tea-drinkers was three percent higher after they ingested the tea. However, Rumpler and his colleagues believe additional research needs to be conducted in order to determine the full effect of green tea upon the human body.

Of course, in addition to weight loss, there are other advantages to the GreenTea diet. It is believed to be effective in preventing Alzheimer’s disease, combating flu and colds, and boosting your immune system. As a result, a number of people drink the beverage strictly for its medicinal value.

On a segment of the “Oprah Winfrey” talk show, Dr. Nicholas Perricone said that if you replaced coffee with green tea, you could lose as many as ten pounds in six weeks. Perricone stated, “Coffee has organic acids that raise your blood sugar, raise insulin. Insulin puts a lock on body fat. When you switch over to green tea, you get your caffeine, you’re all set, but you will drop your insulin levels and body fat will fall very rapidly. So 10 pounds in six weeks, I will guarantee it.”

However, note that the physician is not prescribing green tea per se, but rather calling it preferable to coffee. However, it appears clear that green tea is a healthier beverage than coffee. A study published by the American Journal of Clinical Study reports that green tea promotes fat oxidation, and that this process appears to be the result of more than just the caffeine that is a component of the tea. In other words, there appear to be qualities inherent in green tea that foster fat oxidation.

It is interesting to note that some people wonder which is preferable: loose-leaf green tea that you buy online or the green tea that you can purchase at the supermarket. Generally speaking, supermarket green tea is considered lower in quality than green tea purchased over the Internet. It has been said that green tea offered on the Web also enables you to get the most out of your money.

It appears that green tea is more than just a passing fad. It has emerged as a legitimate health aid—a product which can help you lose weight over the long run. While there is no such thing as a magic fix for weight loss, you should consider adding green tea to your diet, not only for its weight loss value, but for its medicinal properties as well.

So now you know a little bit about Green Tea. Even if you don't know everything, you've done something worthwhile: you've expanded your knowledge.

Author J. Brian Keith is a proud contributing author for Weight Loss and Dieting, Exercise Equipment and enjoys writing about many different topics. Please visit my other web sites for Free Articles and Free Photo Sharing
Article Source: Health and Fitness

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Different yoga accessories that can help you

by Jane Farup

Compared to most of the sports and other physical activity that you can think of, Yoga requires very little by way of accessories. However, you may need to pay attention to the little that is needed because of some peculiarities of Yoga. The accessories that you may need for Yoga include your apparel, mats, props, bags, training material like DVDs, and books.

Apparel

Yoga exercises require you to stretch and bend and assume postures that reverse your normal ones. This means that you need to take care of the clothes you wear during these exercises so that they do not come in your way or distract you, but help you concentrate on the exercise instead. If you are practicing at home, you might be tempted to wear any old dress. Whether you’re practicing at home or outside, there are certain basic rules that you need to keep in mind. Your clothing should be comfortable, while at the same time being neither too loose nor too tight. If you wear loose clothing, it might fall over your face, for example when you do exercises that involve standing on your shoulders or head. Tight clothes are going to prevent you from having enough flexibility that is required to do your exercises properly. The clothing should be such that you are not worried about unintentional exposure. The clothing should be such that it does not distract you from your exercises and meditation. You should be able to find appropriate clothing in a sports apparel shop or in online stores.

Mats

Yoga exercises are performed on the floor usually with bare feet. The postures may lead to loss of balance especially in the beginning stages and may result in a fall. You need something that will avoid direct contact of your body with the bare floor that will also protect you in case you lose balance and fall. Yoga exercises can make you sweat a lot, in turn introducing a tendency to slip easily. Mats can help you here and minimize the potential to slip and also protect you in case you do. A yoga mat is designed with precisely these requirements in mind, and is an invaluable accessory for serious practitioners of yoga. Yoga mats can be purchased online.

Props

Initially some of the postures may be difficult for beginners to assume. You may need some help with these at least to start with. There are a variety of props available that can help you with many of these difficult postures.

Bags

Bags are useful for carrying your yoga accessories around easily. Yoga bags are most helpful in carrying your mats around, so make sure the size of the bag that you choose matches the size of your mat. The bags have provision to store other accessories and personal items as well.

Books and Videos

If you are unable to go to a Yoga class, would like to have a handy source for revision of what is done in the class, or would like to prepare yourself prior to attending the class, Yoga books, video CDs and DVDs are invaluable aids that can help you. Yoga videos are available for various kevels of practitioners and can take you step by step. The added bonus is that these videos are usually produced by world-renowned Yoga masters, so that you get the best of advice. Yoga music is another item that you may want to add to your list of accessories. Good music can make your Yoga experience more pleasant and productive. All these items – books, video CDs, DVDs, and music are available online, so that you can make your choice from the comfort of your home.

Jane Farup is an internet fitness consultant and marketer focusing on health issues who has written several articles on yoga.Site: http://www.aceyoga.com/sun.pl/hot-austin.html

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