tag:blogger.com,1999:blog-11643625810897568422011-11-27T15:46:01.429-08:00Low and no cost exercises that anyone can do at home or almost anywhere.Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.comBlogger821100tag:blogger.com,1999:blog-1164362581089756842.post-4395794746118491942010-06-08T09:59:00.000-07:002010-06-08T09:59:00.068-07:00

How To: Standing upright, holding a towel between both hands in front of your chest, pull the towel taught. Pull as hard as you can on the towel in opposite directions for a count of 30 seconds then relax, keeping the towel taut between your hands.Muscles: Pectoralis major, pectoralis minor, tricepsProgression: Progression with isometrics is automatic since your increase in effort will

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com6tag:blogger.com,1999:blog-1164362581089756842.post-79450259831108693072010-06-07T09:49:00.001-07:002010-06-07T09:58:24.207-07:00

While the simplest way to improve your pectorals is with push-ups, using a pair of dumbbells can make the job easier and allow for more progression.How To: Start by laying on your back, holding a pair of dumbbells in your hands at your arm pits, elbows pointed out to your sides. Press the dumbbells straight upward into the air above your arm pits. Lower the dumbbells back down slower than you

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-61585437910137341722010-03-26T13:17:00.000-07:002010-03-26T13:17:00.511-07:00

Like the previous article, here are more examples on how to use resistance bands:RowsSecure the middle of the band to a door (door straps come with good quality bands) or pole, stand facing the door or pole, arms outstretched. Pull your arms toward you, pushing your elbows behind you as far as possible, then return your arms outstretched.Muscles: tricepsSquat PressStand on the resistance band

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-39865184988042393482010-03-25T12:23:00.000-07:002010-03-25T12:59:24.926-07:00

Available cheaply ($10-$20) at your local department or sporting goods store, a resistance band is an inexpensive way to expand your workout repertoire.Fasten one end, or the middle, of the band securely, then stretch the band as much as you are able in any direction.Examples: Triceps KickbackHow To: Take a big step forward and place the middle of the band securely under you forward foot. Bend

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-816788385590094192009-12-16T01:00:00.000-08:002009-12-16T01:00:05.983-08:00

How To: Gripping a pull up bar, raise your knees to your chest, then lower them in a smooth, controlled motion.Muscles: Abdominals

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-87712559458366656582009-12-15T01:00:00.000-08:002009-12-15T01:00:03.626-08:00

If you can invest the $20-30 for a pull up bar, it offers a few exercises that are absolutely great for the upper body, as well as the abdomen.Chin upHow To: Set up a pull up bar, either outside with poles, or in a doorway. Hands gripping the bar shoulder distance apart, palms facing toward you. Raise your body until your chin passes the bar, then lower in a smooth, controlled motion.Muscles:

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-91411428984359990052009-12-14T16:21:00.000-08:002009-12-14T16:25:44.204-08:00

How To: Start in standard push-up position. As you lower your chest, lower it directly over your left hand. Raise up as normal then lower your chest directly over your right hand.Muscles: Pectoralis major, biceps

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-55449807186397032452009-10-27T01:00:00.000-07:002009-10-27T01:00:02.653-07:00

How To: With a low box, or stair, jump up onto the box then quickly jump back down, bending your knees as little as possible.Muscles: Calves

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-48494605446248525182009-10-26T01:00:00.001-07:002009-10-26T01:00:00.873-07:00

How To: From a standing position, jump as high into the air as you can using only your ankles and calves, bending your knees as little as possible.Muscles: Calves

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-79837087001949590402009-08-10T01:00:00.000-07:002009-08-10T10:34:39.738-07:00

A simple exercise requiring nothing but a place to stand.How To: Standing erect with your toes pointed slightly outward, raise up on your toes. Hold for 1 second, then lower back down on your heel. Repeat for 30 repetitions. Turn your feet so they are pointed directly forward and perform 30 more repetitions. Turn your toes slightly inward and perform 30 more repetitions.Muscles: CalvesProgression

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-89427435913542118682009-07-16T01:00:00.000-07:002009-07-16T01:00:02.754-07:00

How To: Standing erect, with or without dumbbells, raise both arms simultaneously in front of you until they are parallel to the ground. Slowly lower them back to your sides. Repeat, but instead of in front, raise them to your sides, laterally.Muscles: Deltoids

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-74401365861546877462009-07-15T01:00:00.000-07:002009-07-15T12:53:02.050-07:00

How To: Standing erect, hold both arms out laterally, palms facing down. In small circles, slowly rotate both arms in forward circles. After about 20-30 rotations, switch to rotating backwards.Progression: Lengthen the number of rotations for a better workout, going to complete muscle fatigue. You can also flex your wrists so that your palms are facing outward, tightening the muscles in your

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-73550500164943805252009-07-01T01:00:00.000-07:002009-07-01T01:00:25.483-07:00

How To: Lying flat on your back, hold a medicine ball in your hands resting on your chest. Push, do not throw, the ball straight up into the air, being careful not to drop it on yourself. Catch the ball and lower it back down to your chest.Muscles: Biceps, triceps, pectoralsProgression: Perform more repetitions or use increasing weight medicine balls.

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-21555977793112857302009-06-30T01:00:00.000-07:002009-06-30T01:00:29.994-07:00

How To: While seated, at home or at work, extend your legs raising them parallel to the floor, hold for a count of 2 then lower them back to the floor.Muscles: QuadricepsProgression: For an isometric exercise, hold them up as long as you can before lowering them to the floor. To add more resistance, hold a medicine ball between your feet.

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-48837863192624214772009-06-29T01:00:00.000-07:002009-06-29T01:00:01.306-07:00

How To: Laying flat on your back, hold a medicine ball in your hands, arms extended over your head. Extend your arms, raising them perpendicular to the floor and hold for a 2 count. Return back over your head.Muscles: Deltoids, pectoralis minor

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-86036474704728582572009-06-26T01:00:00.000-07:002009-06-26T01:00:02.475-07:00

How To: Lying on your back, your knees bent and feet on the floor, cross your right foot over your left knee. Reach between your legs and grasp behind your left thigh, pulling to stretch your glutes. Alternate legs.Progression: If you are capable, instead of grasping behind your thigh, grab all the way to your shin. Another progression is grasping behind the knee and extending the leg fully

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-74654059641680600912009-06-25T01:00:00.000-07:002009-06-25T01:00:26.192-07:00

A great way to stretch your quadriceps either before or after a workout is a kneeling quad stretch.How To: Starting on your hands and knees, bring your right knee between your hands then flex your left leg, grabbing your left foot with your left hand. Return to your hands and knees, then bring your left knee between your hands, flex your right leg grabbing your foot with your right hand.Muscles:

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-61948504928353011002009-06-24T01:00:00.000-07:002009-06-24T01:00:25.739-07:00

How To: Whenever you are sitting down, at home or work (if your boss allows you), hold a medicine ball between your knees.Muscles: Thigh adductors

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-45308910466390986882009-06-23T01:00:00.000-07:002009-06-23T01:00:38.857-07:00

How To: Lying flat on your back, bend your knees, holding your legs (shins) parallel to the ground. Lower your left leg, lightly tapping your toes on the floor. Raise your left leg back to starting position as you tap your right toes. Keep alternating.Muscles: Abdominals, gluteals

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-79004461788112182132009-06-22T01:00:00.000-07:002009-06-22T23:37:00.931-07:00

How To: Lie on your back with the exercise ball in your hands extended over your head. Raise up your legs, knees bent so your legs (shins) are parallel to the ground. Place the ball between your legs. Lie back down, once again extending your arms over your head and extending your legs. Raise back up, taking the ball from between your legs. Repeat.Muscles: Abdominals, quadriceps, deltoids

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-65927267707479573002009-06-19T01:00:00.000-07:002009-06-19T08:15:02.491-07:00

How To: Place your exercise ball between you and a wall as you stand back to the wall. Squat down, pushing the exercise ball into the wall.Muscles: Quadriceps, abdominals

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-64745967855817176722009-06-18T01:00:00.000-07:002009-06-18T06:04:44.822-07:00

How To: Holding the medicine ball behind your head, extend your forearms over your head holding the ball high for a count of 5, then slowly return the ball behind your head.Progression: As you perform this exercise, squat down as your lower the ball behind your head, stand up as you extend the ball over your head.Muscles: Triceps

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-80745666787363551212009-06-17T01:00:00.000-07:002009-06-17T01:00:07.491-07:00

How To: Standing with your back to a wall, medicine ball in your outstretched arms, twist your body to the left, touching the ball to the wall behind you. Twist back to center then all the way right, again touching the ball to the wall.Muscles: Abdominals, deltoids

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-49388871493567792572009-06-16T01:00:00.000-07:002009-06-16T01:00:09.274-07:00

If you have the $10 to spring for a medicine ball, it can help expand your workout, as well add intensity to things you already do.How To: Squatting with your arms holding the medicine ball between your legs, stand straight up, pushing the medicine ball up into the air. Be sure to catch it on the way down and return to squatting position.Muscles: Abdominals, biceps, quadriceps

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-13152049718035593892009-06-15T01:00:00.000-07:002009-06-15T01:00:08.475-07:00

How To: Rest on the floor on your hands and knees. Reach your left arm and right leg outward, parallel to the floor. Hold for a count of 5 then return them to the floor. Repeat with the right arm and left leg. Keep alternating.Muscles: Gluteals, abdominals, deltoids

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-39738723968164873322009-06-12T01:00:00.000-07:002009-06-12T01:00:16.394-07:00

How To: Rest on the floor on your hands and knees, then lean all the way to the right side, keeping your right hand on the floor. Extend your left leg, pointing your toes to the ground. This is the starting position.Raise your left leg parallel to the ground and extend your left arm just above your left leg. Crunch your left side of your ribs toward your left hip. Slowly return to starting

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-15114992519962089992009-06-11T01:00:00.000-07:002009-06-11T01:00:17.764-07:00

Yoga is a great all-body workout which will not only burn calories, but exercise and stretch many of the muscles in your body you don't work regularly.The best way to start Yoga is to find a good Yoga class in your area, but if you can't afford the cost, or the regularly scheduled timing, check the web for good sites like Yoga For Beginners.

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-4109759313530270212009-06-10T01:00:00.000-07:002009-06-11T10:42:02.773-07:00

How To: Similar to Exercise Ball Leg Lifts, just rest your hips on the exercise ball face down. As you raise your legs from the ground, push your thighs together. As you lower them to the ground, spread your legs in a V shape.Muscles: Gluteals

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-43011872921452150672009-06-09T01:00:00.000-07:002009-06-09T01:00:10.850-07:00

How To: Instead of resting on the ground as previously mentioned (Leg Lifts), rest your back on an exercise ball. Raise and lower your legs while balancing yourself on the exercise ball increases the core workout.Muscles: Abdominals

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-5717324668235436212009-06-08T01:00:00.000-07:002009-12-14T16:23:08.203-08:00

Previously I mentioned in brief about Exercise Balls. Here is an exercise even a beginner can try.How To: Place your hands on top and on the sides of a large exercise ball with your body extended behind you in pushup position. Slowly lower your chest to lightly touch the ball then push up to full extension.Progression: Elevate your feet in small increments as the incline pushups on the ball

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-91863532650124364972009-06-05T01:00:00.000-07:002009-06-05T01:00:08.319-07:00

Curls are a common exercise, but not so commonly performed are arm rotations. These work muscles often overlooked in most workouts.How To: Bend your right arm 90 degrees at the elbow and grasp your right wrist in front of your body. Attempt to rotate your right forearm away from your body resisting with your left hand, maintaining adduction of your arm for a count of 10.Next, rotate your right

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-18894867644287540702009-06-04T01:00:00.000-07:002009-06-04T01:00:13.519-07:00

How To: Bend your right arm 90 degrees at the elbow, grasping your right wrist with your left hand in front of your body. As you attempt to bring your right hand to your shoulder, resist with your left arm. Hold for a count of 10 or more, and alternate arms for each repetition.Muscles: Biceps, triceps

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-23609518716191990442009-06-03T01:00:00.000-07:002009-06-03T01:00:08.232-07:00

How To: Standing erect, raise your left knee and interlock your fingers behind your left thigh proximal to the knee. Pull with your arms as you push down with your thigh. Alternate legs after isometric counts of 10 or more.Muscles: Gluteals, biceps

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-46500641712901815512009-06-02T01:00:00.000-07:002009-06-02T01:00:08.350-07:00

Other than the trapezius, the muscles of the neck (platysma, sternocleidomastoid, et al.) are commonly neglected. The strengthening of these muscles can help prevent future neck pain. These exercises are all isometrics, so hold each exercise for a count of 10 or more.How To: Interlock your fingers behind your head, and as you pull your head forward with your hands, push backward with your

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-67736915586554798082009-06-01T01:00:00.000-07:002009-06-01T01:00:09.707-07:00

How To: Lay on your back, knees bent and thighs perpendicular to the floor, feet as close to your gluteals as possible, arms extended over your head, holding onto a dumbbell, or if necessary a couch or chair, and shoulders pushed back to the floor. Instead of raising your shoulders as you bring your sternum to your hips as in crunches, raise your knees to your head. Your head should remain

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-39152802864801947662009-05-29T01:00:00.000-07:002009-05-29T01:00:09.520-07:00

How To: Similar to the one-legged squat mentioned previously, pistols involve lowering the body with one leg. The difference, however, is that instead of raising up on a bench or chair, you start on the floor and extend your non-supporting leg in front of you. Your arms should be extended in front of you for balance as well. This exercise requires much more balance and strength. Once you can

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-86320215844893132632009-05-28T01:00:00.000-07:002009-05-28T01:00:07.411-07:00

How To: From a handstand, slowly lower your head to the floor without touching the floor, then raise back up again to full height. If necessary, use a wall for balance.Muscles: Biceps, triceps, deltoidsProgression: Once you can perform a full set of 10 handstand push-ups without using a wall, raise up on chairs with your hands, lowering your head between the chairs for a more full range of motion.

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-67825323608870918122009-05-27T01:00:00.000-07:002009-05-27T01:00:06.807-07:00

Another great plyometric exercise is bench jumps. Jumping on and over benches can be dangerous, so always remember to use a bench height appropriate with your skill level, and as you tire, slow down or lower (if possible) your bench.How To: Find a bench, block of wood, chair, or whatever you can, of an appropriate height. Standing erect before the "bench," bend your knees to "charge" your muscles

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-10423236885130657032009-05-26T01:00:00.001-07:002009-05-26T15:12:33.201-07:00

Military Push-upsHow To: Like standard pushups, only place your hands in close to your body and keep your elbows tucked into your sides as you lower your body.Wide-Fly Push-upsHow To: Like standard push-ups, only place your hands at double shoulder width apart to put more strain on your chest.Progression: Another progression alternative is to raise alternate legs with each repetition, lifting the

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-63579647474349172972009-05-25T01:00:00.000-07:002009-05-25T01:00:08.223-07:00

Similar to leg lifts, scissor kicks work each leg in opposition to each other.How To: Lay flat on your back with both legs fully extended and raised 1 inch from the floor. Raise one foot to 12 inches then as you lower that leg raise the opposite leg.Muscles: AbdominalsProgression: Instead of stopping at the top at 12 inches, raise your leg until it is straight up, perpendicular to the floor.

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-80378672884952941222009-05-22T01:00:00.000-07:002009-05-26T15:11:18.137-07:00

Electromyography (EMG) is the measuring of the neuro-muscular signals sent to the muscles to activate them. This is typically used for diagnosis of medical conditions such as myasthenia gravis. Specific exercises are known to activate specific muscle groups, and the EMG reading for that muscle or muscle group, shows higher readings for more intensive muscular requirements.Myfit.ca has an article

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-48879433954597691352009-05-21T01:00:00.000-07:002009-05-21T01:00:14.197-07:00

How To: With two benches parallel or chairs facing each other, rest your heels on one, your palms on the other, with your legs forming a bridge between them. Slowly lower your body between the benches or chairs until your arms are parallel to the floor then raise your body up until your arms are fully extended.Muscles: TricepsProgression: Place weights (plates, dumbbells, other people) across

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-37358765547908064092009-05-20T14:49:00.000-07:002009-05-20T14:49:02.656-07:00

Another exercise you can add to your repertoire with a set of dumbbells or resistance band is the overhead press.How To: Seated with your back erect, hands at your shoulders, palms facing medially, securing your resistance band beneath you or holding your dumbbells, press your hands upward, slowly rotating them so your palms are facing forward. Slowly lower your hands back to your shoulders,

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-4272770572858310412009-05-19T01:00:00.000-07:002009-05-19T01:00:08.860-07:00

A set of dumbbells or a resistance band can be purchased pretty inexpensively. If you have the inclination and money, they quickly expand some of your workout options. Side laterals are a great exercise for your medial and posterior deltoids.How To: Standing erect, arms at your sides palms facing inward, securing your resistance band below you or with dumbbells in your hands, abduct (laterally

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-24349321584937773142009-05-18T01:00:00.000-07:002009-05-18T01:00:41.225-07:00

Exercise balls are inexpensive and are a great addition to your workout routine. They can be purchased for under $10 (Exercise Balls at Google Shopping) but if you can afford to push that to $20, Valeo balls are highly recommended and "burst resistant."The size of the ball should be based on your height. Most websites selling them have their own charts, but not all of them are the same. If you

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-67843531947123860182009-05-15T01:00:00.000-07:002009-05-15T01:00:04.671-07:00

Trampolines are great exercise tools, and while they aren't cheap, we just happened to have purchased a trampoline for our children last Christmas. Since we already have one, it would be a great idea to make use of it.I found a great page on Trampoline exercises here: Trampoline exercises for weight loss

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-63737272757989528232009-05-14T01:00:00.001-07:002009-05-14T01:00:08.197-07:00

Instead of simply increasing strength, the idea of plyometrics is to develop the greatest amount of strength in the shortest amount of time, best identified as Power. Plyometrics is one of the best ways, if not the best way, to increase power. Through study, it has been shown that a muscle will contract the fastest when it has been loaded, this is why you can jump higher if you crouch down first

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-63141447356612209772009-05-13T01:00:00.000-07:002009-05-13T01:00:06.542-07:00

Planche Push-ups are the hardest push-ups to perform, for reasons that will be come obvious.How To: See below for full Straddle Planche Push-ups, but for us mere mortals, follow the Progression steps just below.Muscles: Abdominals, deltoids, biceps, triceps, pectoralis major, latissimus dorsi, and moreProgression: This progression will start with easier exercises to help you reach the full

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-31050665840676425932009-05-12T01:00:00.000-07:002009-05-12T01:00:08.474-07:00

A very good exercise for working the upper body is the pullup.How To: While there are many variations, the basic pullup starts with the hands pronated (palms facing away from you) gripping a secured bar overhead, arms fully extended, and body at rest. This is called a "dead hang" and should be the position you return to after each repetition. From this point, the forearms flex as the arms extend,

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-42317505250721843502009-05-11T01:00:00.000-07:002009-05-11T08:16:28.583-07:00

Running is one of those "obvious" exercises that anyone can do at varying levels of intensity; from sprints to a marathon to a jog around the park. Sprinting is a fast way to burn calories, but you can only sprint for short periods of time. One way to maximize the calorie burn with sprinting, as well as increase your aerobic capacity, is through Tabata Sequences.How To: Put one foot in front of

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-53649080267018856702009-05-08T01:00:00.000-07:002009-05-28T08:55:32.525-07:00

Every flight of stairs is an opportunity.How To: Place one foot in front of, and above, the other. Don't use your hands on the rails unless you absolutely have to, because working your balance works your core strength as well as your brain.Muscles: Quadriceps, hamstrings, abdominals, many othersProgression: Climb stairs with greater speed, but always be careful of falling, and of damaging your

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-76263763565459674482009-05-07T01:00:00.001-07:002009-05-11T11:30:18.393-07:00

Many people know and perform sit-ups or crunches to workout their abdominal muscles, but like any exercise, you should work the antagonist muscles as well to keep a strong balance. John Peterson once again has a post directed at exercising your erector spinae group, which he says also helps back pain: Relief for an Aching Back.

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-56557943612456556902009-05-06T01:00:00.000-07:002009-05-06T01:00:09.308-07:00

How To: Starting on your back, raise up on your feet and hands with your arms at shoulder width. Relax down toward the floor bending at the waist and elbow, without touching the floor, the press back up.Muscles: Biceps, triceps, deltoids, abdominals, erector spinaeProgression: As you press upward, raise a leg straight up to the ceiling, alternating legs.

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-56393959905836606712009-05-05T16:15:00.000-07:002009-05-05T16:15:00.935-07:00

How To: Another isometric exercise. Lying flat on your stomach, your hands just wider than shoulder width apart, press up to peak height like a push-up then hold it. Lower down to the floor without touching other than your hands and toes and hold it.Muscles: Biceps, triceps, pectoralis major, abdominals, erector spinae

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-12127333843518233162009-05-04T01:00:00.000-07:002009-05-05T09:29:42.931-07:00

How To: Similar to Bicycles as mentioned previously, start by standing erect, your hands clasped behind your ears. Raise your right knee as high as possible, bring your left elbow across and down to the knee. Lower you right knee and raise your left knee, twisting your right elbow across and down to the left knee.Muscles: Quadriceps, abdominals, erector spinae

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-1673518656124223592009-05-01T01:00:00.001-07:002009-10-25T17:26:38.366-07:00

How To: Place a rolled up towel on the floor. Standing erect to the side of the towel, hop laterally (sideways) with your toes over the towel back and forth. Land softly on your toes. If hopping is too much at first, try stepping one foot at a time with a little hop as the trailing foot follows the first.Muscles: Quadriceps, hamstrings, calvesProgression: As you hop, raise your knees higher. You

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-4880516339475614232009-04-30T01:00:00.000-07:002009-04-30T01:00:07.462-07:00

Stacked Foot/Staggered HandsHow To: Lying flat on your stomach stack your left foot on your right, toe to heel. Pull your left hand under the height of the shoulder so the elbow goes close to the body, and place your right hand higher than the shoulder and turn the hand slight medially so the right elbow goes outward. Press upward to peak then lower down without touching the floor. Alternate feet

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-65974870003030556522009-04-29T01:00:00.000-07:002009-04-29T01:00:06.390-07:00

How To: The antagonist exercise to the isometric exercise introduced in the leg-lifts post. Lying flat on your belly with your arms over your head, raise your legs and arms, lifting your chest off the floor as much as possible. Stretch outward with your legs and arms as your raise them. Perform flexion and relaxation repetitions, or isometrically hold the position as long as possible.Muscles:

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-60197970708158184802009-04-28T01:00:00.000-07:002009-04-28T01:00:03.301-07:00

How To: On your hands and knees, push into your feet to raise up off your knees. Thrust one leg behind you as you pull the other beneath you. Alternate legs as if you are running up a hill.Muscles: Quadriceps, hamstrings, biceps, triceps, pectoralis major

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-67522883411509493332009-04-27T01:00:00.000-07:002009-05-28T08:58:32.756-07:00

How To: This is a simple 4 count exercise. Standing fully erect, bend down at the waist, placing your hands on the floor to either side of you. Thrust your legs backward to push-up position. Retract your legs back under you. Stand erect.Muscles: Quadriceps, hamstringsProgression: Add 2 push-ups after thrusting your legs behind you, making it a full 8 count exercise. Instead of just standing erect

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-88535844256392312672009-04-24T01:00:00.001-07:002009-04-24T01:00:05.890-07:00

Studies have shown that listening to music while you work out increases the intensity and duration of your workouts. You can pick up an MP3 player for as little as $10. Put your favorite songs on it and listen while you exercise.For those who want to do fast paced exercises where you change over quickly, such as Tabata sequences, could add a sequence of timed "beeps" to their songs to identify

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-42073714408406795852009-04-23T01:00:00.000-07:002009-06-09T09:57:32.678-07:00

In addition to crunches, leg-lifts are a great method to work your abdominal muscles.How To: Laying flat on your back, slowly raise your feet about 12 inches from the floor. From here, lower them slowly to just over the floor without touching the floor then raise them back up to 12 inches.You can add some variations to this exercise, such as raising your legs up to 90 degrees (perpendicular to

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-44633103633316945392009-04-22T01:00:00.001-07:002009-04-22T01:00:06.134-07:00

Myth 1: You can spot reduce fat. There is no such thing as spot reduction. There is no ab machine in existence that will define your abs without first making you loose total bodyweight and reduce total fat. For some people, fat stores predominately in specific areas, and reduces faster in others, but only through overall fat loss can you define your muscular structure.Myth 2: Heavy weights cause

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-12384017163954482422009-04-21T01:00:00.000-07:002009-04-21T01:00:04.789-07:00

One of the core muscle groups typically overlooked is the iliopsoas, made up of the iliacus and psoas major. They connect your lower back to the front of the femur and are used in running to keep your trunk upright and flex your thighs.How To: On your hands and knees, kick your foot over your back, hyperextending your thigh and flexing your leg. Reach behind you and grab your foot, pulling it as

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-26906676516261297172009-04-20T01:00:00.002-07:002009-04-20T01:00:04.165-07:00

When you perform dynamic resistance exercises where you directly oppose the action yourself, the action typically involves both the agonist (directly working) muscle and the antagonist (opposing) muscle at the same time. This is a great advantage since you should always work both muscles equally.How To: Place your right fist in the palm of your left hand, waist level and at your right hip. Push

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-1013575962562167352009-04-17T01:00:00.000-07:002009-04-17T10:22:42.037-07:00

John Peterson, author of "Pushing Yourself to Power," has a great article at his website on working the forearm flexors group of muscles: A Grip of Steel. The only problem with the article is that it focuses solely on the flexors, and doesn't address the antagonist muscles, the forearm extensors. As their names imply, the flexors and extensors are used to respectively flex and extend the hand and

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-34840921720866880042009-04-16T01:00:00.000-07:002009-05-05T09:28:37.474-07:00

Crunches are great exercises to increase strength in your abdominal muscles. Sit-ups, on the other hand, work your psoas muscles which connect your lower back to your femur.How To: Lie on your back with your feet flat on the floor. Place your palms behind and supporting your head with elbows out of your range of vision. Contract your abdomen, bringing your sternum toward your pelvis, raising your

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-51605337966836115972009-04-15T01:00:00.000-07:002009-05-28T08:55:24.209-07:00

You can walk anywhere, anytime, with no equipment other than a comfortable pair of shoes.How To: Place one foot in front of the other.Muscles: Quadriceps, hamstrings, core, many othersProgression: Beginners should start by walking five to 10 minutes at a time, gradually moving up to at least 30 minutes per session. As you progress, lengthen the time of your walks before boosting your speed or

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-5298427095655548732009-04-14T01:00:00.000-07:002009-04-14T01:00:05.183-07:00

A common question for exercise is how many repetitions and how many sets. 10 and 3 are commonly bandied about numbers, but what is their basis, and is it factual? A single set of strength training exercises can build muscle as effectively as multiple sets. This has been reported in scientific literature for a number of years. But the "tradition" of three sets or more doesn't die easily.In 1998,

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-77098732460680929472009-04-13T01:00:00.000-07:002009-04-14T09:59:46.686-07:00

Dynamic resistance exercises are exercises where your own body is the resistance to the exercise you are trying to perform. Pushing one hand against your other without movement is isometric exercise. Pushing one hand against the other, with the antagonist (opposing hand) allowing slight movement is no longer isometric, but isotonic, and the resistance you apply is directly related to your

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-76569661472748292822009-04-10T01:00:00.000-07:002009-10-25T17:27:08.453-07:00

Choose a rope appropriate to your size. With the rope folded in half, it should reach from the floor to the pits of your arms. Make sure the rope has sufficient weight to it as well, a good leather jump rope is less than $10.How To: Grab the rope by its handles, and put the rope behind your back. Throw the rope over your head and when it comes to the floor, jump over it using your ankles, not

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-53810962145752792422009-04-09T01:00:00.000-07:002009-04-09T12:22:33.618-07:00

Which exercises you choose to do determines which muscles will get a work out. How you do them determines how much oxygen debt you create affecting how many calories you burn.It's been known for some time that High Intensity Interval Training creates a larger oxygen debt than pure cardiovascular exercise. If you spend 30 minutes on a bicycle at a steady pace you burn calories for 30 minutes. If

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-42108503821470852792009-04-08T01:00:00.002-07:002009-04-08T10:58:27.385-07:00

How To: Standing upright, take a big step forward, keeping your back straight, and bend you front knee to 90 degrees, keeping your weight on your back toes, and don't let your back knee touch the ground. Step back, returning to the upright position. Repeat, either alternating legs, or focus on one leg at a time as you prefer.Muscles: Like squats, lunges work all the muscles of your lower body,

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-56788377390391128152009-04-07T01:00:00.000-07:002009-05-28T08:56:14.997-07:00

How To: Similar to squats, you start erect then lower and raise your body. With dumbbells in your hands, or pulling on a resistance band that you are standing on, starting with your hands at your shoulders, palms facing each other, as you stand fully erect, thrust your arms upward, turning your palms away from you. Then, as you squat down, lower your hands to your shoulders again.As a variation

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-71798491564194711742009-04-06T01:00:00.001-07:002009-04-06T13:29:03.378-07:00

Squats are a great exercise for the legs, and by working the larger muscle groups, burn more calories.How To: Standing upright, keep your back straight as you flex and extend your thighs and legs, lowering and raising your body. Practice by squating down to sit on a chair, then practice stopping just before you reach the chair.Muscles: Quadriceps, hamstrings, gastrocnemius, and gluteals (gluteus

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-83234089198282350022009-04-03T01:00:00.000-07:002009-05-28T09:00:06.799-07:00

The first bodyweight exercise is push-ups. Push-ups are a fast, easy way to work the upper body.How To: Laying face down on the floor, place your hands flat on the floor, just further than shoulder width apart. Raise your body up on your toes, or your knees if you aren't strong enough yet. Press into the floor, keeping your back straight and your abdomen muscles tight, raising your body to the

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-48785966096635099612009-04-02T01:00:00.000-07:002009-06-08T10:05:54.590-07:00

The purpose of stretching is to achieve and maintain a full range of motion for your joints, as well as prevent injury. After warming up, stretch the muscles of the body to the point of discomfort, but not pain. If you move a muscle without discomfort, you are within your current range of motion. To increase the range of motion, you have to actually stretch the muscle. If you push it past

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-82107355038407181532009-04-01T01:00:00.000-07:002009-05-28T08:54:31.398-07:00

Before you exercise it is a good idea to warm up. Warm up exercises are typically easy exercises that involve most of the body with little risk of harm. The exercise increases the heart rate and the flow of blood, actually warming the body, as well as loosening the muscles, and increasing the flow of oxygen to the muscles to help in the aerobic creation of energy.Be sure to breathe constantly

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-14069480947449016552009-03-31T01:00:00.000-07:002009-04-02T14:55:38.530-07:00

Most free exercises are going to be body weight exercises; exercises you can do with nothing other than your own body. Some exercises will be isometric (no movement), while others will be isotonic (with movement). Body weight exercises create little to no strain on the body, where lifting free weights can cause serious stress on the spine and joints, especially the lower back and knees.Body

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-19345680327381558192009-03-30T01:00:00.000-07:002009-05-28T08:59:47.655-07:00

Dieting alone can help you lose weight, however, studies have shown that a significantly reduced caloric intake will decrease your Resting Metabolic Rate (RMR). This is a noted cause of the quick regain of weight lost after a diet. Dieting alone will also cause you to lose Lean Body Mass in addition to the Free Fat Mass you are trying to lose, further decreasing your RMR. Adding an exercise

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-43646537958184427952009-03-27T01:00:00.000-07:002009-04-02T16:46:04.371-07:00

Not everyone is a bodybuilder, or has studied anatomy. For clarity, here are a few easy definitions to assist in understanding:Isometrics: Muscle contraction exercises with no movement, such as pushing against an unmoving wall.Plyometrics: Activation of the fast twitch fibers by explosive contraction of the muscles. Typically used to gain competitive advantage in sports.Repetition: One full range

Charles Pattersonhttp://www.blogger.com/profile/16229134789904572271noreply@blogger.com0tag:blogger.com,1999:blog-1164362581089756842.post-79724026869263039482009-03-26T01:00:00.000-07:002009-04-10T12:02:40.673-07:00

Over 50% of America is overweight, and over 25% are obese. One in four hospital beds are taken up by people suffering from weight-related ailments such as heart attacks, back surgeries, and hip and joint replacements. Despite all the latest fad diets and exercise trends, we keep growing in size as a nation. Most Americans desire to be lean, fit, and healthy, but a lot of us can't afford a gym

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