Arms
By Keli Roberts
Do your muscles feel stiff and inflexible? Can’t touch your toes? Not really certain when or how to stretch? Read on: You may find that you’ve been stretching incorrectly all along! Stretching for injury prevention and improved sports performance is misunderstood and steeped in tradition.
First off, you may be surprised to know that there are actually four different types of stretching:
1. Static -- A sustained stretch that is held and leveraged with another limb or against gravity in order to deepen the stretch. Example: Lying on your back and using your arms to pull your legs to your chest.
2. Ballistic -- Your body is placed in a stretched position and then followed with small bounces performed in an attempt to deepen the stretch. Example: Doing the last move and then gently bouncing your legs to your chest. This is NOT recommended, though, because it can cause micro tears in the muscle.
3. Active -- A stretch in which the opposing muscle group contracts and pulls the body into a stretch. Example: Reaching your arms up overhead and pressing back to stretch the upper body.
4. Dynamic – A stretch in which the body or a limb is moved through a range of motion. Example: Extending your arms and then moving them in full circles.
Previously, it was believed that static stretching before exercising would prevent injury. However, many recent studies have demonstrated that this is not the case. Furthermore, it has been established that performing a static stretch prior to any type of muscle contraction slows down and weakens the muscles involved, and thus worsens performance.
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By Kathy Kaehler
Getting in shape for a big event like a class reunion or a wedding is one thing. But prepping for a Playboy cover definitely raises the bar a few notches.
To get Kim Kardashian buff for the December cover shoot, I developed a no-fuss training program that doesn't require any special weight-training equipment yet still is very effective.
Kim wanted to focus on her arms, legs and famous backside. So in addition to her working out on the elliptical trainer and walking every day, she followed the toning program I devised to target her hot spots. You can do it too, right at home. Here’s how:
*Lunges. Start by standing up straight with your hands at your sides. Take a big step forward with your right leg, lowering the body until your right thigh is parallel to the floor. Straighten back up and repeat on the left side. Do three sets of 10 repetitions with each leg.
*Sit-down squats. Start by standing in front of a chair and then sit down on the seat and stand back up. Do three sets of 15 reps.
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By Gina Lombardi
Who isn’t pressed for time? That’s why we need quick, efficient ways to work out for those days when we can't swing a longer bout of exercise.
The following workout can be done anywhere, anytime – no special equipment required. And it takes just 6 minutes!
*Lunges
Start with your feet together, then step out with your right foot into a forward lunge. Keep your back straight. Your right leg and thigh should form a 90-degree angle. Push back off the right foot and up to the starting position. Then repeat with the left leg. Do 24 lunges on each side.
*Push-ups
If you can’t do a full traditional military push-up, modify your technique by pushing up from your knees instead of your toes. Do 24 push-ups.
*Mountain-climbers
From a traditional push-up starting position, up on your hands and toes, lift your right foot and bring your knee to your chest. Touch the foot down and then return to the starting position. Then bring up the left foot. Do 24 repetitions on each leg.
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By Kathy Kaehler
Too busy with work to work out? Well consider this: If your job requires frequent flying or other business travel, exercise may help boost your performance.
That’s because staying in shape can help fend off the aches and pains – and sick days – that come from straining your back by heaving luggage or pulling a leg muscle by darting through airports or train and bus stations. A well-rounded exercise plan also gives you energy to keep pace and helps you deal with the stress of it all.
But many Americans are too out of shape to even stow their bags on an airplane or lift them into the trunk of a car. On a flight from California to New York, I had to help out a woman in front of me who simply could not get her bag above her shoulders to place it in the overhead compartment.
Want to avoid this embarrassing scenario? Try these exercises about three times a week:
*Full-body plank. Start face down on the floor, resting on your elbows with your palms flat on the floor. Lift up so that your body is straight and your weight is on your forearms and toes. Keep your head in a neutral position and hold. Pull your abs in. Don’t sink. Try to stay in this position for a minute or more. This exercise will strengthen your upper body as well as your core.
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By Kathy Kaehler
Getting in shape seems to be more of a challenge these days than ever. With busy schedules plus the expense of a gym membership, and the gas to get there, it’s no wonder so many people never make it.
So why not skip the commute and work out right in your own home?
Some in-home fitness equipment can be economical. In fact, you might find some great deals at garage sales.
But you can do even better by following this simple routine that doesn’t cost a dime because it makes use of things you already have in your house or apartment.
All you need are the following items to get started:
*Stairs (if you don't have stairs, you can use a small step stool)
*Kitchen chair
*Masking tape
*Bath tub (if you don't have one, the kitchen chair will work)
*Sturdy wall with no pictures or wall hangings
*Coffee table or ottoman
*Laundry detergent bottles with handles (filled with enough water to allow you to feel the resistance when you do a biceps curl)
*One-minute egg timer
This workout can be done in 10 minutes. For a great 20-minute workout, run through it twice. Or, you can do it once in the morning and once before dinner. Exercise is cumulative, so every little bit adds up.
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By Rob Parr
Summer is around the corner and if you want to show off your sexy biceps when the temperature rises, start pumping them up now.
One of my favorite arm-enhancing activities is the “21.” Here’s how to do it:
Start in a standing position, holding either dumbbells or a barbell with a weight that fatigues your muscles by the 21st repetition. Your elbows should remain against your sides during the entire exercise.
*For the first 7 repetitions, begin with your arms fully extended toward your thighs. Then raise the weight up until your forearms are at a 90-degree angle to your legs (parallel to the floor). Squeeze your biceps. Then lower the weight and repeat.
*For the next 7 reps, begin at that 90-degree position and lift your hands toward your shoulders, squeeze the biceps and then lower to the starting position.
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By Gregory Joujon-Roche
This Sunday is the mother of all couch-potato days. On top of the hours in front of the TV with little physical activity other than hoisting beers and pounding your fists into the furniture, there’s the food -- glorious fat-laden, insanely high-calorie food.
But OK, it's just one day of the year. And to make up for all that gluttony and ease your guilt, I've come up with a post-game workout for Super Bowl couch spuds everywhere. So get ready to rumble, football fans -- I'm talking about the sound of your feet hitting the floor!
Surely the sheer athleticism of your favorite players offers some inspiration. Use that motivation to get moving, and try to make a commitment -- even a short one. To get you started, commit to this simple workout three times a week for two weeks. Two weeks. That’s doable, right?
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By Kathy Kaehler
Too cold for your usual outdoor routine? Then heat things up with a workout right in your home! Here are some easy ways to break a sweat without ever leaving the house:
1. Take to the stairs. Climbing stairs is a great way to strengthen your heart and legs. Try these variations:
*Take two stairs at a time for one flight and then one step at a time for the next.
*Turn sideways and go up the stairs one step at a time using the leg that faces the top of the stairs. Switch directions on the next flight.
*Start on one side of the steps and as you step up, step all the way to the other side of the next step up, like a zig-zag. Continue this until you reach the top.
*For a more advanced variation, hop up one step at a time.
These are all fun activities and you can do them one after another or just take a few flights at a time throughout your day.
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By Rob Parr
Short on time but eager for results? Try kicking up your circuit routine.
Like a lot of gym-goers, you may have a series of weight-training machines or stations that you hit one after the other, with a few minutes of rest time in between. This can be a great way to shape up your muscles, but what about your heart?
If you would like to get more of a cardio boost, try doing your circuit routine at a faster clip.
To do so safely, be sure to alternate an upper-body activity with a lower-body one. So, for instance, you could go from the biceps machine to the leg press, or from the lat pull-down to the inner-thigh machine. That way, your upper body and lower body will still get some rest time between bouts of exertion.
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By Jay Blahnik
Last week, I wrote about exercises to get you moving in the morning. This week, I’m going to tell you about some exercises to help you get some ZZZ's.
One of the best ways to decompress the body and mind at night is to use soothing breathing patterns combined with relaxing positions.
These 3 moves can help get you ready to fall asleep:
1. Half Circle Head Roll
Sit on the edge of your bed with your hands loosely at your side. Slowly drop your chin toward your chest and release all the muscles in your neck. Keeping your chin close to your chest, very slowly move your head in a half-circle motion, moving from one shoulder to the other. Take deep breaths in and out with each half circle, and repeat this movement 10 to 20 times.
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