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Exercise Ball Exercises

July 25, 2011 By Leave a Comment

The Exercise ball is one of the best and unique fitness tools that is out there today. It is also one of the least utilized pieces of equipment. Aquilino Cosani, an Italian engineer, first manufactured the ball to be a toy back in 1963. It wasn’t until a physical therapist, Mary Quinton, utilized the ball for children with neurological disorders. The exercise ball did not make it to the US until the 1970 and it seems that the general public is just starting to get aware of its benefits.

What makes the Exercise ball so effective is that it forces the user to use many stabilizing muscle to balance while performing the exercise. This means that more muscle fibers are firing, you are burning more calories and because of the position that you are usually in, it puts a lot of emphasis on your core (rectus abdominis, lower back, transverse abdominis, internal and external oblique’s.) And everyone seems to want to have tight abs.

The reason why I wanted to write this article was for one of two reasons.

To hopefully motivate to try the exercise ball the next time at the gym or to try an exercise on the stability besides crunches. That is what I meant when I previously stated that this was one of the most least utilized pieces of equipment at the gym. The exercise ball happens to be one most dynamic pieces of equipment at that gives you a huge range of exercise options.

One example would be a basic squat. Position the exercise ball between your lower back and the wall. Move your feet out about 8 to 12 inches. When you squat you want three 90 degree angles. These 90 angles are at your hips, knees and ankles. Your shins and upper body is to be perpendicular and your thighs parallel with the ground.

If this sounds too easy add dumbbells for weight.

If adding dumbbell weight is still too easy, extend one leg out and perform single leg squats. There are few people that I know who have the leg strength for this exercise.

A pushup is another exercise that there are multiple options that can per formed with an exercise ball. You can perform this exercise with your hands on the exercise ball and feet on the ground. Added difficulty would be to place your feet on a bench and keeping your hands on the exercise ball.

You can also place your hands on the ground and feet or knees on the exercise ball. To add difficultly you can try diamond push-ups or traveling push-ups. Traveling push-ups is where you move side to side while performing the push-up. You start by doing a normal push-up and then at the top, move the left hand to the right. The right hand then goes out further to the right. You would perform another push-up and move back to the left by moving your right hand to the left and then the left further to the left.

These are just two small examples. There are many, many more. I would like to invite you to do some further investigation on this and try a few of the exercises out. There are thousands of examples out there. The benefits will be a stronger core, possibly quicker weight loss and make your body more functional and less prone to injury.

If you would like more information on the exercise ball or fitness related material please visit http://www.tightabsblog.com If weight loss is a goal and you interested in getting those tight abs, exercise is only half the battle. You need a diet plan to achieve your goal. http://dietabs.net may have the answers for for you.

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10 Reasons You Absolutely Have To Exercise After Weight Loss Surgery

July 25, 2011 By Leave a Comment

Check with your doctor before starting any exercise program to make sure that you’re healthy enough for exercise.

Here are 10 great reasons to start an exercise program after weight loss surgery:

1) Regular exercise has been proven to help mood. Exercise can help lift depression and decrease anxiety. It releases natural chemicals into the brain that help reduce depression and anxiety.

2) Exercise reduces stress. After exercise, most people feel more relaxed and centered because it reduces negative emotions like anger, stress, and irritability.

3) Exercise helps your cardiovascular system. The resting heart rate for most people is between 60 to 80 beats per minute. If you’re out of shape, your resting heart rate could be as high as 100bpm. Professional athletes may have a resting heart rate as low as 30bpm. Have you ever wondered why?

Because regular exercise makes the cardiovascular system more efficient. A steady exercise program reduces cholesterol and blood pressure, and helps prevent cardiac problems. This is especially important to make sure your system fully recovers after lap band surgery.

4) Exercise limits your vulnerability to osteoporosis, especially if you do weight-bearing exercise. When women age, they tend to lose bone mass, but women who exercise regularly are much less susceptible to this problem. Exercise to prevent osteoporosis needs to be consistent, and needs to progress in intensity. As you get more fit, increase the intensity of the exercise!

This is especially important for gastric bypass patients, because of the dangers of malnutrition and malabsorption after gastric bypass surgery. A standard bariatric multi-vitamin may or may not be enough to take care of your bone-mass needs when you exercise. It’s a good idea to talk to your doctor and find out if you should take a bariatric calcium supplement.

5) Regular exercise improves muscle tone. As you lose weight, you want to do all you can to improve and enhance muscle tone. Exercise increases muscle and reduces fatty tissue.

6) Regular exercise will make you more energetic. Being stronger and more fit will let you do more in your daily life.

7) If you have a family history of breast cancer, exercise has been shown to reduce the incidence of it. The chances of getting breast cancer are reduced by a regular exercise program, because it causes positive changes to your hormones.

8) Weight lifting exercise builds strength while cardiovascular exercise builds stamina. People who are fitter can accomplish more in a day because they don’t get tired out so easily.

9) Increasing lean muscle mass will actually help you burn more calories throughout your day. The calories you burn during exercise are only part of the benefit you get from cardiovascular exercise. People with more muscle actually burn more calories.

10) Your body burns calories at a faster rate after exercise than before, even when you’re done exercising. Exercise speeds up your metabolism, even after you’re done.

If you’re out of shape, start off slowly on a new exercise program. Before starting an exercise program, always check with your doctor to make sure that you are healthy enough to exercise and to make sure there are no contraindications for you to begin a program.

Top 10 Reasons to Start an Exercise Program after Gastric Bypass Surgery:

1) Regular exercise has been proven to help mood. Anyone suffering from anxiety or depression will find help through regular exercise. Research shows that exercise increases endorphins that help boost mood.

2) Exercise reduces stress. After a good workout, people feel less angry, stressed and irritable.

3) Cardiovascular exercise reduces the incidence of cardiac problems. The resting heart rate for most people is between 60 to 80 beats per minute. If you’re sedentary or out of shape, the resting heart beat can be as much as 100 beats per minute. But in trained athletes, the resting heart rate can be as low as 30 beats per minute. Have you ever wondered why?

Cardio exercise strengthens the heart and lungs. A steady exercise program reduces cholesterol and blood pressure, and helps prevent cardiac problems. This is especially important to make sure your system fully recovers after bariatric surgery.

4) Exercise makes your body look better. As you lose weight, you want to do all you can to improve and enhance muscle tone. Exercise increases muscle and reduces fatty tissue.

5) Regular exercise will make you more energetic. Being stronger and more fit will let you do more in your daily life.

6) If you have a family history of breast cancer, exercise has been shown to reduce the incidence of it. The chances of getting breast cancer are reduced by a regular exercise program, because it causes positive changes to your hormones.

7) Weight lifting exercise builds strength while cardiovascular exercise builds stamina. People who are more fit can do more in their daily lives because they don’t get tired out so easily.

8) Increasing lean muscle mass will actually help you burn more calories throughout your day. The calories you burn during exercise are only part of the benefit you get from cardiovascular exercise. People with more muscle actually burn more calories.

9) Your body keeps burning more calories after you’re done with exercise than the number of calories you were burning before exercise. Exercise speeds up your metabolism, even after you’re done.

10) Exercise after weight loss surgery reduces the risk of osteoporosis, especially if you do weight-bearing exercise. When women reach menopause, their hormones change, causing vulnerability to osteoporosis, but if they are in a regular exercise program, they’re much less likely to have bone loss. Exercise to prevent osteoporosis needs to be consistent, and needs to progress in intensity. As you get more fit, increase the intensity of the exercise!

If you’re out of shape, start off slowly on a new exercise program. An exercise program of walking is usually safe for anyone and a good way to ease into a new life of better fitness.

Do you have specialized nutrition needs due to recent weight-loss surgery? You can find bariatric vitamins and supplements to suit your specific needs with no fillers, binders, or common allergens at http://www.vita4life.net.

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The Diabetic Exercise Program

July 25, 2011 By Leave a Comment

An important part of any diabetic management program is regular exercise. The benefits of exercise are the same for everyone, whether they have diabetes or not. Improved physical fitness, improved emotional state, weight control and improved work capacity are all benefits of exercise.

Diabetics exercise increases the uptake of glucose by muscle cells, potentially reducing the need for insulin. Exercise also reduces cholesterol and triglycerides, reducing the risk of cardiovascular disorders. People with diabetes should consult their primary health provider before beginning or changing an exercise program.

The ability to maintain an exercise program is affected by many different factors, including fatigue and glucose levels. It is as important to assess the diabetic’s usual lifestyle before establishing an exercise program as it is before planning a diet. Factors to consider include the diabetics usual exercise habits, living environment, and community programs. The exercise that the person enjoys most is probably the one that he or she will continue throughout life.

Everyone with diabetes should follow the guidelines set forth by the ADA when undertaking an exercise program. These include the use of proper footwear, inspecting the feet daily and after exercise, avoiding exercise in extreme heat or cold, and avoid exercise during periods of poor glucose control. The ADA further recommends that people over the age of 35 have an exercise-stress electrocardiogram prior to beginning an exercise program.

Exercise for Type 1 Diabetics.

In the person with type 1 diabetes, glycemic responses during exercise vary according to the type, intensity, and duration of the exercise. Other factors that influence responses include the timing of exercise in relation to meals and insulin injections, and the time of day of the activity. Unless these factors are integrated into the exercise program, the person with type 1 diabetes has an increased risk of hypoglycemia and hyperglycemia. The following are some general guidelines for an exercise program.

• People who have frequent hyperglycemia or hypoglycemia should avoid prolonged exercise until glucose control improves.

• The risk of exercise-induced hypoglycemia is lowest before breakfast, when free insulin levels tend to be lower than they are before meals later in the day or at bedtime.

• Low-impact aerobic exercises are encouraged.

• Exercise should be moderate and regular; brief, intense exercise tends to cause mild hyperglycemia, and prolonged exercise can lead to hypoglycemia.

• Exercising at a peak insulin action time may lead to hypoglycemia.

• Self monitoring of blood glucose levels is essential both before and after exercise.

• Food intake may need to be increased to compensate for the activity.

• Fluid intake, especially water, is essential.

Young adults may continue participating in sports with some modifications in diet and insulin dosage. Athletes should begin training slowly, extend activity over a prolonged period, take a carbohydrate source such as an energy drink after about one hour of exercise, and monitor blood glucose levels for possible adjustments.

In addition a snack should be available after the activity is completed. It may be necessary to omit the usual regular insulin dose prior to an athletic event; even if the athlete is hyperglycemic at the beginning of the event, blood glucose levels will fall to normal after the first 60 to 90 minutes of exercise.

Exercise for Type 2 Diabetics.

An exercise program for the type 2 diabetic is especially different. The benefits of regular exercise include weight loss in those who are overweight, improved glycemic control, increased well being, socialization with others, and a reduction of cardiovascular risk factors.

A combination of diet, exercise, and weight loss often decreases the need for oral hypoglycemic medications. This decrease is due to an increased sensitivity to insulin, increased caloric expenditure, and increased self esteem. In fact regular exercise may prevent type 2 diabetes in those at high risk for getting this form of diabetes.

Here are some guidelines for type 2 diabetics undertaking an exercise program.

• Before beginning the program, have a medical screening for previously undiagnosed hypertension, neuropathy, retinopathy, nephropathy, and cardiac ischemia.

• Begin the program with mild exercises and gradually increase intensity and duration.

• Self monitor blood glucose before and after exercise.

• Exercise at least three times a week or every other day, for at least 20 to 30 minutes.

• Include muscle-strengthening and low-impact aerobic exercises in the program.

Diet, medication and exercise are all an important part of a successful program to manage diabetes. It is important for any diabetic to incorporate all three into their lives to control and prevent the many complications that this disease can bring.

To learn more about a Diet for Diabetes please visit the web site Diabetic Diet Plans by Clicking Here.

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