Stretching out your Latissimus Dorsi and Back Extensor muscles should provide some good relief for you and help to limber up some of those tight muscles. To stretch these areas try the ‘Prayer Stretch’. Start by kneeling on a mat and stretch your arms forward in front of your head with your palms down. The key to this stretch is … Read More
I often get neck pain and headaches at the end of the day, is there a good neck machine?
Neck pain and headaches are usually a result of poor posture and muscle imbalances and unfortunately there is no single exercise or machine that can improve this. Poor posture is often the result of using the same muscles repetitively. For instance, think of how many times you are required to lift your arms towards the front of your body. When … Read More
I need to improve upon my health, but I have a busy schedule and can not always make it to the gym, what is the minimum amount that I need to work out each week?
If you want to achieve a healthier lifestyle you should plan on exercising three times a week. You can work out in a gym, at home, or both. Working out in a fitness club is great because of the large variety of exercise equipment and because it has a motivating atmosphere. However, if you do not have time to get … Read More
I have gained 20 pounds in one year and I have been exercising regularly, I know I eat too much but I do not know where to start.
If you are exercising regularly and you are still not losing weight then you will have to analyze your workout and your food consumption. Ideally, being moderate with your food intake is the best solution, but it is easier said than done, especially when there is a lot of scrumptious high caloric food tempting you. To avoid overeating you have … Read More
I have been in a car accident and my doctor says that I need to start on an active rehabilitation program, what does this mean?
Active rehabilitation is a modern approach to rehabilitation that many doctors have become fond of for the treatment of soft-tissue injuries. With active rehabilitation you are actively involved in your recovery. This may mean developing a stretching program to help loosen your tight muscles, it may also mean exercising in a pool for more acute injuries, or it may mean … Read More
I can use a much heavier weight on bench press if I do not go all the way down, is this beneficial?
Exercises should be performed through a full range of motion in order to develop strength through the full range and to maintain flexibility. Do not sacrifice technique to use heavier weight. If your goal is to improve your strength, try lowering your repetitions and increasing your sets on each exercise. Strength improvements are best seen with low repetitions of 4-8. … Read More
I am going on holidays and there is no fitness facility where I am staying, what kind of strengthening workout can I do so I do not come back feeling out of shape?
Exercising tubing provides a great workout and you can easily throw it into your suitcase and take it on holidays with you. Exercise tubing is very popular because it is easy to use, produces great results and is inexpensive. Exercise tubing can be found in most sports stores. It comes in different strengths that are easily differentiated by color. Gray … Read More
I am a 37-year-old male and I would like to improve my chest development. I currently do bench press and incline dumbbell press, what would be a good addition?
Dips would be a great exercise to add to your routine, as they are an excellent exercise to isolate the lower and outer pectorals. Start by finding the dipping bars in your gym. Grasp the bars so your palms are facing each other. Jump up to support yourself at straight arms’ length above the bars, your torso hanging down from … Read More
I am a 35 year old female and I have been doing cardio but not strength training. I want to start strength training but I do not want to get bulky, what should I do?
It is common for women to think that if they gain muscle they will look bulky and less esthetic. This is a misconception. Muscle is very difficult to gain and moderate muscle gains will improve the shape of your physique. Take a look at some of the beach volleyball players such as Gabrielle Rice or female tennis players such as … Read More
I am a 29-year-old female and I just started working out, how can I avoid bulking up?
There are three simple rules that you can follow to ensure that you tone up rather than bulk up. The first and most important rule is to concentrate on a healthy eating plan. Without a balanced diet, you can exercise all you want and not lower your body-fat. A good starting point is to eliminate foods that are high in … Read More
I am a 29 year old female and I want to start lifting weights, but I do not want to bulk up, what should I do?
Women frequently ask me how they can achieve a toned look without gaining too much muscle. Despite this fear, it is very unusual for women to pack on muscle. Women have different hormone levels than men, which makes gaining muscle very difficult. The key to ensure that you tone up rather than bulk up is not to avoid strength training, … Read More
: I am a 26-year-old male and I am trying to build my arms. I have been using heavier weights but they still look the same. Is there a good exercise that I should be doing?
Question: I am a 26-year-old male and I am trying to build my arms. I have been using heavier weights but they still look the same. Is there a good exercise that I should be doing? Answer: My favorite exercise for building the biceps is incline dumbbell curls. This exercise is extremely effective because it doesn’t allow you to swing … Read More
How should I breath when I am working-out with weights?
Q: How should I breath when I am working-out with weights? A: Breathing is an important part of your workout as it is important to supply your muscles with oxygen. Strengthening exercises have a concentric contraction(shortening) and an eccentric contraction(lengthening). For example, when performing barbell curls the concentric contraction is when you are curling the barbell up to your chest … Read More
How long should I warm up for before my workout and should I stretch before or after I warm up?
Q: How long should I warm up for before my workout and should I stretch before or after I warm up? A: Your warm up should consist of 5-10 minutes on the stationary bike, treadmill, or any other piece of cardio equipment. The goal of your warm up is to slightly elevate your body temperature and to increase the blood … Read More
How do I avoid golf injuries?
Q: I golf three times each week and want to avoid getting an injury this year, what do you suggest? A: Every sport is unique so it is important to have a fitness routine that concentrates on developing your muscles with a sport specific approach. Golfers must concentrate on the muscles of the shoulders, the stabilizers of the trunk, and … Read More