In this video, Kin shows us how to perform a back extension the right way using a stability ball. This exercise is excellent to strengthen the lower back as well as the abdominal area. If you’re trying this at home, remember to drop completely over the ball and lift as high as you can off for the full range of motion. That way, you won’t be cheating yourself of the full benefits of this exercise.
29 September, 2009
25 September, 2009
Flexibility and Daily Mobility
Whatever you are, whether an elite athlete or someone who simply detests physical exercise, we can all benefit from improving the level of flexibility of our skeletal muscles.
Flexibility is a fundamental aspect of good health. Improving our flexibility through stretching exercises allows us to maintain good posture, prevent injuries, and improve circulation.
Flexibility and Posture
Over time, muscles, ligaments and tendons can permanently shorten in length from restricting their use during our daily activities. Because we don’t allow our muscles to lengthen during repetitive activities such as when we use the computer or watch tv, they shorten. This takes its toll on our posture, since our muscles affect our bones, which in turn causes the whole body to change form. Shoulders round, the spine curves, and even the legs can be affected.
Improving your flexibility can do wonders for your posture. Proper stretching, focusing on the shoulders and back, can slowly lengthen the muscles out again and restore their ability.
Preventing Injuries
As mentioned, muscles, ligaments and tendons shorten over time when they aren’t stretched beyond their “comfort zone” on a regular basis. This restricts our ability to move (range of motion) and prevents us from assuming positions that are too challenging for our body. This may not sound so bad, since most of us are physically capable of avoiding such positions. However, sometimes, it is unavoidable – and that’s when flexibility can help prevent injury, since you have a larger range of movement before injury occurs. For example, you may trip on something and lunge forward, with one foot far ahead than the other to regain stability. If you’re flexible, injury may not result from the distance between your feet. But if you aren’t, a pulled muscle could result.
Preventing injuries is the main reason why you do gentle stretching exercises prior to working out or playing sports as well.
Improving Circulation
Most of us stretch when we first roll out of bed or have spent a long time on the computer – times when feel numb. It’s absolutely normal, considering that stretching improves circulation by increasing the blood flow to the muscles. It can also help the body process waste products.
17 September, 2009
The Proper Pushup
We all know how to do a pushup, but do you know how to do it properly? A pushup isn’t just going on your hands and toes then bending and straightening your arms – you’ve got to have proper form and execution.
If you do a pushup right, it can be one of the most effective strength building exercises for your upper body and core. We dare you to try completing one set of 12 without quivering from effort!
14 September, 2009
Cancer and Weight
Obesity has been pinpointed as one of the factors that could contribute to cancer.
According to statistics, two thirds of the population in North America are considered to be overweight or obese. Determined by the BMI (Body Mass Index), individuals considered to be overweight have a BMI of 25.0–29.9, while those considered to be obese are over 30.0. Obesity is perceived as a medical condition, in which the body has an amount of fat that is excessive to the point that is could adversely affect health. The National Cancer Institute blames a sedentary lifestyle and over consumption of high caloric foods to be the major causes.
The statistics for women over 50 are worse; a whopping 80% fall into those two categories.
Cancer and Obesity
A number of health issues are related to obesity, and one of the most serious is cancer. Research has shown that obesity (coupled with a sedentary lifestyle) can make some cancers, such as colon, breast, uterine, esophagus and kidney, more likely. It can also increase the risk of developing endometrial cancer. In fact, obesity makes a woman 2 to 4 times more likely to develop the disease, compared to a woman within the normal range.
For postmenopausal women, the distribution of fat after menopause tends to concentrate in the upper body, namely the abdominal area. “Belly fat”, an overall excess of body fat and increased estrogen levels (produced in fatty tissue rather than the ovaries) are a fatal combination in women at this age. This has been linked to the development of breast cancer and the rapid growth of tumors. Detection may also be more difficult in obese women compared to those within the normal weight range.
The Importance of Eating Healthy and Physical Exercise
Exercise and eating a healthy low calorie diet are the key to reducing the risk of the aforementioned types of cancer. Although at present, insufficient research has been conducted to determine whether a suitable exercise regimen reduces the risk of developing cancer, many informal studies have shown favourable results.
And there’s no need to lose a lot of weight to experience the benefits – as little as 5-10% of your overall weight can help. Don’t wait until it’s too late. Contact Personal Trainer Toronto to start shedding those pounds!
4 September, 2009
The Dangers of Crash Dieting
The temptation to lose weight quickly leads many people to experiment with crash dieting. A crash diet is a type of short term eating plan that involves depriving yourself of most types of foods and drastically limiting the amount you eat, thereby allowing you to lose weight relatively quickly. Though they may seem like an appealing option, the effects are temporary and the dangers are too serious to be ignored.
Crash Dieting and Nutritional Deficiency
Crash dieting can cause several health risks. One of the greatest dangers of crash dieting is the fact that it deprives the body of essential vitamins, minerals, and nutrients. This can lead to nutritional deficiencies, illness, and an overall feeling of weakness. Depriving yourself of nutrients will make it more difficult for your body to fight off infection and inflammation. Physical symptoms such as hair loss and dry skin may eventually arise as a result. A diet that lacks carbohydrates (which is typically restricted on fad diets) can lead to an abnormal metabolic state known as ketosis, which can cause bad breath and nausea.
Weight Loss through Crash Dieting is Unsustainable
Crash dieting slows your metabolism and thus lessens your body’s ability to burn fat and calories efficiently. As a result of your slowed metabolism rate, you will end up gaining more weight after you return to your normal eating habits. Moreover, crash dieting causes a yo-yo effect of weight gain and weight loss that may lead to high cholesterol and heart disease over time.
And there are more negative effects: your body does not receive enough energy from calories in order to function, so it must use energy sources from elsewhere. This can have a detrimental effect on your blood sugar, potassium, and sodium levels. By not consuming any carbohydrates while you are crash dieting, your body will eventually use up all of the glycogen it has and then feed on body tissues, eventually leading to internal bleeding and ulcer formation.
The Effects of Crash Dieting on Mental Health
The effects on mental health cannot be ignored. Crash dieting leads to moodiness and depression since the body is deprived of much-needed nutrients. A loss of concentration can also be a problem, making it difficult for you to focus on everyday activities.
Not only is crash dieting ineffective, it can be harmful to your health. There are no easy, overnight solutions to weight loss. You must make permanent changes to your diet and lifestyle in order to beat the battle of the bulge. Crash dieting will make you feel miserable and ultimately cause you to gain weight. Ditch the last-minute attempts to lose weight and make regular exercise and a healthy diet a part of your life plan. Gradual, sustainable weight loss will follow.
