The Fit List : Arms

Be flexible! The real scoop on stretching

fitlist — Tue, 04 Mar 2008 22:04:00 GMT

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. ...(read more)

Buffing up to bare all

fitlist — Tue, 13 Nov 2007 21:23:00 GMT

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.

*Arm and leg opposition. Start on the floor on your hands and knees. Lift the right arm up and extend the left leg back so that both are parallel to the floor. Keep your abs tight and hold for 30 seconds. Repeat with the opposite arm and leg.

*Push-ups. If you can’t do military push-ups in good form, modify your technique by pushing up from your knees. Do three sets of 10 reps.

*Triceps dips. Position yourself in front of a sturdy chair so that your arms are behind you with your palms grabbing the edge of the seat. Scoot your legs out in front. Now lower your upper body until your upper arms are parallel to the floor and then press back up. Do two sets of 12 reps.

Do this program a few times a week and you’ll be in shape for your big reveal, too – even if it’s just between you and your special someone.

A 6-minute shape-up

fitlist — Tue, 23 Oct 2007 21:03:00 GMT

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.

*Bicycle crunches
Lying on your back, bring your left elbow to your right knee, and then bring your right elbow to your left knee. Do 24 repetitions on each side.

*Step-ups
Using the stairs or a sturdy chair, step up with your right foot. Bring your left foot up to touch the right foot and then step back down. Switch to the left leg. Do 24 repetitions on each side.

*V crunches
Start on your back with your hands at your sides. Then bend your knees and lift them up. At the same time, lift up your torso and bring it toward your thighs. Your thighs and chest should form a “V.” Then lower and repeat. Do 24 crunches.

If you have extra time, do this sequence of exercises twice or even three times in a row.

Aim to do this quick shape-up a few times a week and you’ll be surprised by how much you can accomplish with so little time.

Fit tips for frequent fliers

fitlist — Tue, 25 Sep 2007 23:49:00 GMT

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.

*Push-ups. If you can’t do the traditional push-up from your hands and toes, start out on your knees. Inhale as you lower yourself down. Then exhale as you push back up. Do three sets of 10 repetitions. This exercise will strengthen your chest, triceps and shoulders.

*Overhead press. Grab a pair of dumbbells (5-10 pounds for women; 15-25 pounds for men) and, standing or sitting, position them at your shoulders, wrists facing forward. Press the weights up and over your head. Then lower them until your elbows are in line with your shoulders, and repeat. Do two sets of 10 reps.

Happy – and safe – travels!

Your home the gymnasium

fitlist — Tue, 08 May 2007 21:53:00 GMT

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.

Here are the 10 activities:

1. Start with your kitchen chair to warm up. Sit down and stand back up. Do this for one minute.

2. Go to the stairs and start climbing up one step at a time. Go up and down 8 to 10 times. If you don't have stairs, use a small step stool. Position it next to a wall so you can place your hand on the wall for balance. Step up and down on the stool (up with the right foot and then up with the left foot, down with the right and then down with the left) for one minute.

3. Go to a wall and place your back against it. Your feet should be about one foot away from the wall. Now, slide down the wall until the hips are parallel to the knees. The knees should be directly over the ankles. Keep your back pressed against the wall and place your hands comfortably on the thighs. Hold this position for one minute using an egg timer. If you can't make the full minute, hold as long as you can.

4. Sit in the kitchen chair and hold detergent bottles, one in each hand. Curl them up toward your shoulders to work the biceps. Do three sets of 12 with a rest in between sets. Drink some water while you rest.

5. Place a three-foot strip of masking tape on the floor in front of you. Stand on one side of the tape and with both feet hop over the tape. Go back and forth for one minute on the egg timer. If you can't jump with both feet, hop one foot to the other foot. Once you get the hang of it you will progress to hopping with both feet. This is great for getting your heart rate up, burning calories, strengthening your bones and improving balance.

6. Go back to the chair and hold the detergent bottles again, this time extending your arms out to the sides. Raise them up until they are at shoulder level. Then return them back down to your sides. This exercise works your shoulders. If the weight is too much, pour out some water, but make sure you keep the same amount in each bottle.

7. Walk to the bath tub (or you can use the kitchen chair) and sit on the edge. Place your hands on the edge of the tub with your fingers hanging over the front edge. Pull yourself off the edge so you are supporting yourself with your arms. Lower yourself down and up by bending your elbows. Do three sets of 12. This exercise is for the back of the arms, the triceps.

8. Finish up the workout by getting on the floor near your coffee table (or ottoman). Place your feet on the table and lift your hips up off the floor and squeeze the hips and buttocks. Lower back down. You will feel this in the back of your legs. Do three sets of 10 lifts.

9. Keep yourself in the same starting position and place your hands behind your head. Lift your shoulders up off the floor and exhale as you lift, then lower. This is for your abs. Do three sets of 15.

10. Lie flat on the floor, arms stretched out and legs extended. Breathe in and out while you relax.

Buff up your biceps with the '21'

fitlist — Tue, 17 Apr 2007 21:52:00 GMT

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 21^st 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 and repeat.

*For the final 7 reps, you’ll do the full range of motion. So start with your arms fully extended toward your thighs. Then raise the weight up toward your shoulders, and again squeeze the biceps. Lower and repeat.

Aim to do two to three sets of the entire sequence a few times a week, and you’ll be on your way to sporting buff biceps for beach season.

Super Bowl couch spuds, get ready to rumble!

fitlist — Tue, 30 Jan 2007 23:11:00 GMT

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?

Here’s the workout, which you can do anywhere -- even in front of the TV -- and it only takes 10 minutes:

1. Start off with a slow jog in place, or if that’s too intense, just march in place. Keep it going for a count of 100. If you’d like an added challenge, try to get your knees high, above parallel to the floor. Keep your stomach muscles tight.

2. Drop to the ground and do 10 slow push-ups if you can.

3. Get back up and march or jog in place for another 100 count. Pick up the pace if possible.

4. Catch your breath as your bend forward, letting your arms hang long by your sides. Keep stretching for five deep breaths.

5. Launch into old-fashioned jumping jacks. Can you make it to 20, 50, more? Go, go, go!

6. Hit the floor again for one more round of push-ups -- as many as you can. Again, go, go, go!

Whew! You’re done. Stay on the ground and catch your breath. Stretch out, relax. It’s over. Great job!

Now, do it all again in a couple days. You'll start to feel strong and more alive. Keep it up for two weeks and then -- hopefully -- you'll be ready for more!

Heat things up with an at-home workout

fitlist — Wed, 24 Jan 2007 00:24:00 GMT

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.

2. Jump rope. This is a terrific exercise that you can do indoors to really work your arms, legs and heart. Skip, hop on both feet, alternate hops right to left, or get fancy and pretend you are a boxer and create some clever footwork. Any way you jump it, your heart rate will soar.

3. Build strength. You don’t need any fancy equipment for these strength exercises. Just grab a sturdy kitchen chair and you can do triceps dips, step-ups, sit-down squats and leg lifts (to the side and back).

4. Do calisthenics during commercials. While in front of the TV you can do this group of exercises to burn calories and tone your muscles:

*Do 25 jumping jacks.
*March in place 25 times.
*Do 25 abdominal crunches.
*Lie on the floor and place your feet up on your coffee table and do 25 hip lifts.

Super-charge your circuit routine

fitlist — Tue, 16 Jan 2007 22:34:00 GMT

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.

But instead of allowing a few minutes between each exercise, go straight to the next activity. The goal here is to keep moving as much as possible and keep your heart rate up.

This approach can help you build endurance, along with building muscle – and really maximize your time at the gym.

Smooth moves to help you get some ZZZ's

fitlist — Tue, 09 Jan 2007 23:56:00 GMT

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.

2. Happy Baby
Lie on your bed, bend your knees and bring your thighs close to your chest. Hold the legs close to your body in this bent-knee position by clasping your hands together across your shins. In this small “ball” position, close your eyes and breathe slowly for 10 seconds, then release the position and lie flat on the bed for 10 seconds (continuing to breathe slowly with your eyes closed). Repeat this sequence 5 to 10 times.

3. Corpse
Lie on your bed in an open-legs and open-arms position (your body should form the letter “X” if someone were looking down on you). In this position, close your eyes and take 10 breaths as slowly and deeply as you can. Count each breath until you get to 10, then count backwards until you get to 0, for a total of 20 breaths in all. If you still feel unsettled or not relaxed, repeat the entire sequence again until you do. Don’t worry about clearing your mind. Just breathe rhythmically and slowly, count each breath and calm your thoughts.

These morning and evening exercises will help you feel ready for the morning, and relaxed before bed. Don’t forget to do your best to stay in a pattern for when you wake up and when you go to sleep. Regularity in bedtime and rise-and-shine time will help your body become used to a pattern that will increase your daytime energy and improve your sleep.