Types Of Exercise Programs
From walking to engaging in team sports, exercise comes in many forms. Aerobics, stretching, weightlifting and endurance training are some of the types of exercise that produce health benefits and enjoyment. With each type of exercise, proper technique and posture is critical in preventing injuries while achieving maximum health results.
1 AnswerReverse flyes help emphasize the rear deltoids, but if the shoulder is in a bad position due to poor posture, you may be doing more damage than good. Keep the shoulders, back, and neck in perfect alignment with the spine when performing a rear deltoid exercise, like the reverse flyes, and you could see some great development of that muscle.
1 AnswerThere are many shoulder muscles and different ways to train them. They are an exciting area to train, and you will see results quickly! Remember that the shoulders allow the arms to move up, forward, and backward, so train them in all directions.
Changing your arm position will help emphasize different shoulder muscles; make sure you attack the shoulders from every angle!
1 AnswerGood balance is essential to a solid fitness routine. Besides, balance training is by far one of the best ways to tone your hip and thigh muscles. It is also a great functional exercise because as we get older, we tend to lose our balance, which makes us prone to dangerous and debilitating falls. Keeping your balance might be one of the best things you can do to keep yourself moving, healthy and free from injury for many years!
Balance training requires good core control. This means good control over the muscles that surround the ankle, knee, and hip, such as the calves, quads, hip flexors, adductors, and glutes. Balance training allows you to control your body when you move, no matter what environment you are in. For example, the first time you walk on sand, your ankles may roll or your knees may feel wobbly. The new walking environment challenges your balance, creating a need for increased muscle activation and stability of the ankle, knee, and hip to help you avoid a fall. The hip muscles play a major role in helping you control your entire leg. Balance training can increase your hip muscles' ability to contract, thereby enhancing the tone of the muscles. With balance training you get the best of both -- increased stability and great-looking hips and thighs!
1 AnswerCore training has worked hard to replace traditional abdominal training, and for good reason. While to some these terms may seem the same, abdominal training has been mainly associated with the rectus abdominus and external obliques, muscles you see with the sought-after "six-pack abs."
However, core training is more comprehensive. Core training helps the body create more stability by challenging all the muscles of the core, not focusing only on the abs. Essentially, core training strengthens the body from the inside out, exercising the stabilizers (muscles deep, near the spine) as well as the movers (external muscles). Core training incorporates traditional ab training such as crunches and reverse crunches along with nontraditional exercises such as marching and planks.Helpful? 1 person found this helpful.
1 AnswerDavid Slovik, Endocrinology, Diabetes & Metabolism, answeredTo do a hip extension, wear an ankle weight and stand 12 inches behind a sturdy chair. Holding on to the back of the chair for balance, bend your trunk forward 45 degrees. Slowly raise your right leg straight out behind you. Lift it as high as possible without bending your knee. Pause. Slowly lower the leg. Aim for eight to 12 repetitions. Repeat with your left leg. Rest and repeat the sets.
3 AnswersBalance tools have been used to increase core and balance stability and strength. When you use one of these tools, it will challenge your ability to balance, which is helpful in teaching your body how to maintain control in different, challenging environments, as well as increase the number of muscles you use during an activity (thereby increasing the amount of calories you burn). You might see tools such as Dyna discs, Airex pads, or BOSUs. All of these tools will help you gain better balance and core stability.
1 AnswerScott Martin, Orthopedic Surgery, answeredIf you like to exercise regularly but need to give your hip or knee a rest while an injury heals, here are some exercises you can do in the meantime. You can combine these exercises to create a routine lasting 30 minutes or longer:
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- Floor exercises, including abdominal curls, crunches, push-ups, or leg lifts
- Hand weight routines, including repeated lifting of small hand weights in different directions
- Exercise ball routines, including stretches, abdominal curls, or leg lifts
- Gentle yoga
- Bicycling, walking on level ground or on an elliptical trainer
You can overexert your heart when you are working out. Working out for prolonged periods of time at or above your maximal heart rate is not recommended.
A basic formula for determining your maximal heart rate is 220 minus your age. For example, the maximal heart rate for a 35-year-old is 185. It is recommended to have a 5- to 10-minute warm-up before beginning a workout, and then a 5- to 10-minute cooldown after finishing exercising. This not only warms up your skeletal muscles to prevent injury, but also increases your heart rate gradually.
It is also recommended that you perform cardio respiratory workouts 3 to 5 times per week to improve your heart health. This allows a day between each workout for your body and heart to recover from intense workouts. Without this recovery time, you could cause fatigue and possible overuse injuries.
(This answer provided for NATA by the King College Athletic Training Education Program.)
1 AnswerMehmet Oz, MD, Cardiology, answeredHere's how to do standing-on-one-foot exercises:
- Stand on one foot behind a sturdy chair, holding on for balance.
- Hold position for up to 10 seconds.
- Repeat 10 to 15 times.
- Repeat 10 to 15 times with other leg.
- Repeat 10 to 15 more times with each leg.
1 AnswerEdward Phillips, Physical Therapy, answeredHere's how to do a shoulder stretch with internal rotation:
Hold: 10-30 seconds
Rest: No rest needed
Starting position: Stand up straight with your feet hip-width apart and your hands by your sides.
Movement: Place the back of your right hand against the small of your back at your waist. Your thumb should be pointing up. Slowly slide your right hand farther up your back as high as you can. Hold. Finish all reps, then repeat with your left hand.
Tips and techniques:
- Stretch to the point of mild tension, not pain.
- Maintain neutral posture with your shoulders down and back.
- Breathe comfortably.
Too easy? Repeat the stretch several times during the day.