Lower Back Extension Exercise
This is an excellent exercise for the lower back that is very simple to perform. This exercise requires no equipment and it can be performed almost anywhere, even at your office. Many people neglect to do exercises that focus on your lower back. Your lower back, Erector Spinae, supports your upper body and affects almost every sport and every day activity that you do. It is important that you exercise this part of the body.
The lower back extension is probably the best exercise for strengthening your lower back as well as eliminating or preventing lower back pain.If you sit on a chair all day, you may be experiencing tight or sore back muscles. To eliminate these nagging minor pains, perform this exercise 2-3 times per week consisting of 2 sets of 15 repetitions. This is an exercise also recommended by chiropractors and doctors. I've also seen variations of this exercise done in Pilates and Yoga. If you do constantly have back pains, it is advisable that you consult with your doctor before attempting this exercise.Method of PerformanceLie down on a mat or carpet with your stomach to the floor, keep your arms and hands flat at your sides and legs extended like in a standing position, but lying down.
Slowly raise yourself up from your torso as far as you can go but do not over-extend. Just to the point where you feel comfortable and you are receiving the maximum benefit. Remember to tighten your buttocks when lifting yourself from the ground and concentrate on working the lower back. Now slowly lower yourself back to the floor. Don't forget to breathe.
Do about 2 sets slowly consisting of 12-15 reps, 2 to 3 times per week.VariationsThis exercise can also be done on vertical benches or holding onto extra free weights. The exercise done on a vertical bench is much more difficult. Personally, I do not feel that it is necessary to perform this exercise on a vertical bench since doing it on the floor is just as effective and safer. Using a vertical bench may also put undue strain on your back.For more exercises and video exercise demonstrations, visit PopularFitness.com.
About the author: Peter Kudlacz is the owner of PopularFitness.com where you can find online fitness and golf programs, exercise instruction guides, articles, resources and tips.Spare A Thought For Redundant Exercise Machines
I have an exercise machine that I've used once. Did I hear you say 'Me too'? Hey, I'm not proud of that, but I make this revelation with more confidence today than I would have done yesterday.Why? Well, last night I was watching a TV programme about us - the public - and our attitude to exercise. Guess what? I am not alone. In fact, the presenter went down one average street here in the UK and nearly every household had unused or nearly-new exercise equipment. One lady had enough to equip a gym, plus work out videos galore - BUT - all untouched and gathering dust - if not mould - in her garage.
No wonder there are so many TV channels selling this gear - we can't get enough of it - but at the same time, use the exercise bike as a clothes hanger, and dumbells as doorstops.I'm in the wrong business!The thing is that all this equipment does get bought with good intent in mind - so what goes wrong? We all have those moments - you know the ones - Right!! I'm going to get fit. I'm going...
Spare A Thought For Redundant Exercise Machines
Exercise > Spare A Thought For Redundant Exercise Machines
Exercise Not Enough to Prevent Alzheimer's Disease
Dallas, TX (ContentDesk) January 17, 2006 - ABC News January 16th story on preventing Alzheimer's may have led some viewers to the conclusion that regular exercise is all they need to prevent Alzheimer's disease. Unfortunately, exercise is just not enough."Preventing Alzheimer's and other dementias rests on a combination of six core lifestyle strategies," says Dr. Phyllis Staff, CEO of AlzheimersFree Press. "Focusing on only one strategy will leave people vulnerable to developing dementia later in life."The six core strategies include exercise, diet, a program of vitamin and herbal supplementation, regular brain stimulation, a satisfying work and social life, and consistent spiritual practice. An effective program to prevent Alzheimer's includes all six.
"This is not to minimize the value of exercise. For people who exercise often enough and long enough, it does provide a degree of protection," notes Dr. Staff. "Research has shown dramatic differences in the later development...
Exercise Not Enough to Prevent Alzheimer's Disease
Exercise > Exercise Not Enough to Prevent Alzheimer's Disease
Asthma: Exercise for Life!
It is estimated that 17 million people in America have asthma, with 5 million being under the age of 18. Asthma, which is Greek for "to pant", is a chronic lung disease that triggers episodes of coughing, wheezing and shortness of breath which is caused by an inflammation of the lungs that result in the airways to narrow.
It can take place at any age, and appears to have a genetic link. Although its symptoms are controllable, it is not thought to be curable. Triggers for asthma can vary from one person to the other and may include allergens (dust, smoke, molds, pollens, and animal dander), chemical agents (cleaning products, perfumes, etc.), emotional stress and exercise.
The best way to halt asthma attacks is to prevent them in the first place. Simple steps include controlling and managing house dust mites, animal related allergens, tobacco smoke, cockroach allergen, mold and other fungal spores and pollens, smoke from wood burning stoves, colds and viral respiratory...
Asthma: Exercise for Life!
Exercise > Asthma: Exercise for Life!
Faddy Exercise Machines.
Hands up whose bought an exercise machine? I'm not talking about rowing machines or treadmills these are great machines, with very valid uses. I'm talking about what I call ?lifestyle exercise equipment'; machines that are designed to work on a specific part of your anatomy. Machines that tell you that in just 5 minutes 3 times a week they will give you abs like Bruce Lee.It's not going to happen.These machines pander to your vanity, the pictures on the boxes show models stripped to the waist with physiques carved out of stone. I'll tell you something; they didn't get it using those machines. The cover models on the boxes get it from 5 day a week 4 hours a day exercise regimes, with carefully controlled food intake.That's the really annoying aspect of it all, on their infomercials with budgets in the hundreds of thousands, you see in the background people with ?perfect' model bodies and great tans ?working out' on the latest exercise sensation.
These half hour long presentations...
Faddy Exercise Machines.
Exercise > Faddy Exercise Machines.
Aerobic Exercise
Aerobic (also called cardiovascular exercise) exercise requires continuous, smooth, rhythmic movements that strengthen your heart and lungs. This type of movement works large muscle groups and causes you to breathe more deeply.
This forces your heart to work harder to pump blood and emits carbon dioxide and other waste products. It also causes your body to burn a higher percentage of calories from fat.
Participating in aerobic exercises can be fun because there are so many choices available. Some examples of aerobic exercises are:
*Walking
*Aerobic dance
*Swimming
*Bicycling (inside-stationary bike)
*Ice, Roller or In-line skating
*Cross-country skiing
*Running or Jogging
*Water aerobics
*Stair-climbing
*Elliptical training
*Rowing
If you are hesitant to start an exercise...
Exercise > Aerobic Exercise
Golf Exercise And Stretch Program For Total Golf Performance
Golf exercise and stretch.
This is a combination I use in all of my golf fitness programs both online and with my personal golf clients.
It's the ultimate combination to improve the golfers swing quickly and efficiently.A fitness program for golfers that does not incorporate a golf exercise and stretch is doing more harm than good.
Golfers need that blend of dynamic strength specific to the golf swing and the range of motion to hold it for 18 holes.So many times I hear a golfer mention stretching only.
This is a big mistake!
Stretching without strengthening does not equal permanent range of motion improvements.
An over-stretched muscle that doesn't have strength opens up the possibilities for injury.That is why golf exercise and stretch is the key.
For every golf exercise, there is an appropriate stretch.
Taking this approach will create a powerful swing with less tension and stress put on the body.An example of golf...
Exercise > Golf Exercise And Stretch Program For Total Golf Performance