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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Friday, September 29, 2017

Pre-Exercise Basics

pre exercise basics
The first thing you ought to do before you get started on your own exercise routine is to prepare yourself. If you haven't done any exercise in a while, chances are you body will need to get some preliminary light movements before getting started on the more strenuous exercises that are part of whatever routine you have chosen to do for yourself. This article looks at the basics of exercise and runs through the pre-exercise stage that is important to do if you want to get the most from your efforts.


Before you do any kind of exercise, you should always begin by stretching! This is an exercise in itself because it primes you body and its muscles as well as its joints, tendons and all moving parts for the coming exertions. We all know how to have a good stretch first thing in the morning after a good night's sleep. It's a natural process we generally tend to go through. Preparing for exercise simply takes that process one stage further.

To really get prepared for the coming exercises, you should systematically stretch your entire body, one area at a time. That's because try as you may, you won't be able to get it all in one go!

Start wherever you feel most comfortable to get you in the right frame for an all over body stretch. Some like to start with the back, so stand up straight and raise your arms and reach for the sky, giving your back a really good stretch. Your arms also stretch as you are doing this. You can add your legs to this by allowing them to stretch, giving you the sensation that your legs are trying to grow longer as you really feel the pull.

You legs will take the brunt of most of the exercises you will be doing, so they need to get several different stretching exercises to ensure all the muscles get an even amount of loosening up. Stretch your thighs by lifting your left foot back towards the back of your left knee. Then take the foot in your left hand and pull upwards, holding for a few seconds. You'll feel your thighs pulling tight. Repeat for your right leg.

Stretch your calves by sitting on a chair, lifting both legs out front of you and make your toes pull towards you by stretching your feet backwards. You'll feel your calves pulling tight for a few seconds and then release. Do this a few times to really loosen up those muscles!

Warming Up

The next phase in preparation is warming up and you do this before you start your workout proper. Warming up usually consists of doing some light exercises to get your circulation flowing faster. It involves limbering up your muscles in readiness for the more strenuous exertions you will be putting them through when you get started with your planned work out.

This is usually done by running on the spot, some rope skipping, or some other form of free flowing exercise designed to loosen up the muscles you will be using. If that workout is swimming, then doing some slow strokes along the pool in all the several disciplines that you intend doing at greater exertion levels is a great way to loosen up. If it's sprinting, then a low jog is sufficient. If it is involves weight training, then rope skipping loosens up the arm muscles as well as the legs and torso, or you can do light arm exercises without weights or with very light dumbbells to get those muscles loose and flexible, with the blood pumping faster to them to supply the much needed oxygen and energy.

Once you've done all your stretching and warming up, then you are ready to start your workout. Your muscles will be ready for greater exertions with less chance of damage because they have been pre-loosened and they will perform better because you have increased blood flow to prevent that initial energy and oxygen starvation that occurs when you miss your warm up. Have a good work out!

Monday, September 25, 2017

What Are the Components of Physical Fitness?

physical fitness

The components of physical fitness are the aspects used to define exactly how good a persons overall health and fitness is. These attributes or components of physical fitness only state how fit a person is in a specific area but all of these points combined link to achieve top physical fitness. Some people are divided on how many of these components there actually are. Strength is the component of physical fitness which judges the extent in which the muscles and body can exert force while being resisted. Power is the way we exert maximum amounts of energy in quick movements like making a running start. Agility is how well a person can perform a lot of power movements in succession although in opposite directions. Balance records how well a person can control their position while they are either moving or stationary. Flexibility is the way we can move our bodies in certain ways without impediment by stiff muscles or even fat. Body composition is how the amount of fat and lean muscle in the body is assessed. A persons body weight may not coincide with how fit they really are so it is important to learn how much body fat a person should have and how they can improve it.

The next components of physical fitness assess the endurance levels of various areas. Local muscle endurance is the ability of a particular isolated muscle to perform repeated actions requiring energy or force. Cardiovascular endurance judges how well a persons heart can deliver blood to the muscles in the body as well as the ability to use it. Strength endurance is the muscles ability to effectively perform an action using maximum power over a sustained period of time. Co-ordination is the ability to effectively combine other components of physical fitness to perform tasks.

The Importance of the Components of Physical Fitness

All of the components of physical fitness are important in their own unique way; however, cardiovascular and cardio respiratory endurance are exceptionally significant as it is the areas that most affect how well the other components perform. Without fuel, physical activity is not possible so it is imperative that this area of fitness is the top priority in a fitness regime. Activities that keep the heart rate elevated for a sustained length of time such as walking or swimming can improve cardiovascular endurance. The exercise does not have to be overly exertive; rather it is more effective if built up slowly to a more powerful pace. This can help to build up muscular strength especially when combined with weight lifting. The more that muscle endurance is built up, the greater the amount of time they can be exerted with fatigue. Flexibility is related to the range in which a joint can move; generally the better the flexibility, the less chance there is of injuries occurring. All of the components of physical fitness are important and it is ideal for every one of us to strive for ideal fitness in each area.

Friday, September 15, 2017

The Key To Successful Exercise Fitness

successful exercise

It can sometimes seem very difficult to fit exercise into our everyday lives. With work commitments, family commitments, shopping and all those other tasks that need to be seen to, finding the time to indulge in a regular form of exercise can be tricky.

Exercise fitness can seem hard to achieve, but its actually often much easier than you might think. The key to making exercise fitness a part of your life is to sit down and look carefully at your life and commitments, to see where exercise can be fitted in.

Make Sure You Can Meet The Number One Rule

This is paramount if you are to succeed at improving your exercise fitness levels. The type of exercise you select to help you get fit should be something you genuinely enjoy doing.

Dont get a membership at the gym just because theyre offering a fifty per cent discount if you know you hate going on the various machines they have there. Dont go swimming if you had a bad experience as a kid, just because youve heard its a good all round form of exercise.

The easiest form of exercise fitness for you will be the activity you most enjoy doing. If its jogging, go and buy some decent footwear and get going. If its tennis, go and buy a new tennis racket and dream of winning Wimbledon. Whatever gets you up and out, that will be the activity that will improve your exercise fitness levels more than any other.

Exercise, Fitness And Realistic Goals

So youre sitting down and deciding how you can integrate exercise into your life on a regular basis. Its important to be realistic about your prospects at this stage, as setting yourself an unrealistic timetable will only lead to frustration when you find you cannot keep up with your new goals.

If your life is busy with work, consider whether you could fit an exercise plan into your lunch hours. If you enjoy jogging, perhaps you could pack a change of clothes into a rucksack and jog to and from work twice a week?

Sometimes it can be easier fitting exercise in around your work day like this than trying to rely on exercising during the evenings. Once you get in from a long tiring day, its too easy to slump down in front of the television and never get up and out again.

So you see, exercise, fitness and planning all go hand in hand. To make the most of them, you need to have realistic goals and an activity you love to do.

Why not start today?

Monday, September 11, 2017

Peak Fitness Has Something For Everyone

peak fitness

Peak Fitness is a fitness center located in Rockford Illinois. With the ever increasing need for ways to improve our health Peak Fitness is building a second facility due to open in the summer of 2017. Called Peak Sports Club, the new facility is designed to combine family, fitness, wellness and recreation. It will feature upscale amenities and offer services to all ages, including children.

Peak Fitness Services

Peak Fitness offers many services such as child daycare, personal training, nutritional counseling, massage therapy, and tanning. The costs of these services are in addition to the regular membership fee. Some are priced for a specific time period but most are offered as part of packages deals.

They offer a fitness package that includes fitness evaluation, weight analysis, body composition and three personal training sessions. Certified, experienced trainers supply all personal training. Tanning sessions can be purchased by the minute or in packages.

Although Peak Fitness is open 24 hours a day the daycare services are available only during certain hours and are appropriate for children aged 3 months to 10 years old. There is an additional yet nominal fee the childcare, but what a great convenience.

Peak Fitness Equipment

With over one hundred pieces of cardio equipment there is never a wait. Many treadmills and elliptical machines have individual television monitors to help make your workout more entertaining. There are also plenty of free weight machines to enable smooth transition from one machine to another. And the staff is friendly and well trained in the use of all the equipment. All you have to do is ask.

Peak Fitness uses only the finest equipment from manufacturers like LifeFitness, Cybex, Parillo, Stairmaster and the Rock. Cross training, basketball, aerobics and cardio and weights each have their own designated areas.

Peak Fitness Group Classes

Group classes at Peak Fitness are scheduled at numerous times everyday. Participation in a group class at Peak Fitness is already included in the membership fee. Group classes offer instruction and coordinating workouts utilizing many types of exercise. Some titles from the group class schedule include Fit Over 50, Palates, Yoga, Peak Bodies, Boot Camp, Flex & Stretch and 5k Bound. With such a wide variety everyone can find a class to help reach their fitness goals.

With a wide variety of machines, services and classes, putting together a fitness plan is easy. You can be assured that the trainers are knowledgeable and professional. And with the vast selection of classes youre sure to find one that works for you.

Friday, September 1, 2017

Muscle and Fitness: Taking Care of Your Body

muscle and fitness
If you are one of those women who look flabby, you should start exercise and building up muscles in the tight place. According to fitness experts, muscle and fitness goes together so that means that you will look and feel healthier if you have more muscles in your body. Note that strong muscles in the right places could help prevent certain types of injuries so start a muscle and fitness program now.

What To Do

To get you started in the right direction, you need to come up with a good muscle and fitness plan. You dont really have to enroll in a muscle and fitness program if you do not want to. You can always follow your own work-out plan. To make sure that can follow your muscle and fitness plan thoroughly; come up with a reasonable day to day plan. You also need to keep your gym stuff together in one place so that you will not spend so much time trying to find your things. When it comes to your diet, make a one week menu for your meals so that you will not have any problems.

You need to make exercise a habit. Once you start a muscle and fitness program, do not just quit in the middle of it. You need to continue exercising even when you already reached your idea body size and weight. Always remember that you tend to lose your muscles when you no longer exercise, so do not stop. Have a strong self-discipline. Bear in mind that people who do not have self-discipline will not achieve much in life. Besides, being self-disciplined will not only help you reach your goal, it will also keep you out of trouble especially when it comes to your health.

The best way to stay faithful to your muscle and fitness program is to constantly motivate your self. Keep your eyes on your goal and give yourself some rewards when you reach your goal. For instance, you may promise yourself a threat to the spa if you can reach your goal. Always remember that rewards are good motivators so do not hesitate to pamper yourself every now and then when you achieve something. Moreover, you can motivate yourself to continue your muscle and fitness program by reminding yourself always of the consequences of not exercising. Make a short list of the bad things that could happen to you if you do not exercise. However, try not to scare yourself to death about these things.

Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.