Frailty Is the Disease, Physical Exercise Is the Cure
Frailty is a measure of the downside of aging; exercise is the remedy.
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15
Aug
Tag Archives: Exercise
13
Aug
6 Weeks of Exercise Leads to Genome Changes Linked to Disease
Exercise changes your DNA, and your DNA thanks you.
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09
Aug
6 Weeks of Exercise Leads to Genome Changes Linked to Disease
Exercise changes your DNA, and your DNA thanks you.
It's like it's always said on social media, getting regular exercise is great and it's your fault you don't look like an Instagram filter on steroids. However, real scientists also know that exercise reduces the risk of virtually all chronic diseases, although they are not entirely sure how this happens or what the mechanism behind it is.
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05
Aug
The Perfect Exercise For Entire Body Muscles
The high pull is known as an effective plyometric exercise that uses dumbbells. This compound workout primarily targets your upper body and rear muscles. But the high pull is considered to be one of the best strength building exercises ever invented. This is because your entire body is known to work out! It works the quadriceps, hamstrings, triceps, biceps, trapeziuses, deltoids, calves, glutes, hip flexors, and many more muscles. This workout also has numerous health benefits. It helps build core and hip strength as well as stability. The main motive of this workout is to create a lot of strength and power in your body.
Below is the ultimate guide on how to do the high pull exercise easily with no obstacles.
To do the high pull exercise like a pro:
The high pull exercise is known to effectively work almost all major muscle groups in your body. Below is everything you need to know about this exercise in order to surpass its performance.
Directions:
1. Your feet should initially be shoulder width apart and hold a dumbbell in an overhand grip in each hand, with the palms facing you. Your hips should be pushed back a little and your torso should bend slightly forward. Your arms should be straight out and the dumbbells should be in front of your knees. Remember to keep your back straight and your chest raised. This is your starting position.
2. Get on the balls of your feet and dynamically straighten your legs to generate more strength.
3. Then bring your hips forward while straightening your back at the same time.
4. Now bend your arms and pull the dumbbells close to your body. Make sure your feet are in full contact with the ground.
5. Now return to the starting position.
Repeat.
Main advantages of the high pull:
1. The high pull is considered a compound exercise as it works almost all major muscle groups in your body. It mainly targets your upper body as well as the lower body muscles. These include the triceps, biceps, calves, buttocks, quadriceps, hamstrings, and many more important muscles.
2. It is known to be a strength building exercise, as its main motive is to build strength and strength in people in order to be able to do daily and sporting activities in a relaxed manner. The significant energy boost enables you to do a lot of work with minimal effort and generate power more quickly.
3. Because of the involvement of an explosive movement, this exercise trains your body to perform other advanced explosive movements with minimal effort.
Variations:
If you feel completely comfortable performing the traditional high pull, here are some variations you can try:
1. Single Arm Dumbbell High Pull – This version of the classic high pull involves one dumbbell instead of two. During this exercise, your hips and shoulders should always point forward. You should also avoid twisting your body for maximum benefit.
2. Squat To Dumbbell High Pull – This exercise is an advanced version of the high pull. This is because a squat is added before the weights are exploded as high as possible.
Things to be aware of:
1. The most important thing to do before doing the high pull is a short workout. This should be done to reduce the risk of injury and to increase your body's range of motion.
2. Always remember to start with light weight dumbbells to avoid injury, stress, or strain.
Frequently asked Questions:
1. How many high pulls should I do?
Should you do at least 2-5 sets of 2-6 reps high pulls?
2. Does the high pull affect the whole body?
Yes, the high pull is a compound exercise that works your entire body.
3. Is the high pull effective?
Yes, the high pull exercise is considered to be one of the most effective and beneficial exercises ever.
29
Jun
How to perform Skater Exercise most effectively
Skater training is classified as cardio training. It can get your heart pumping faster and increasing the heart rate in no time. This is how it keeps the heart healthy and burns calories. Skater exercise has other advantages as well, such as that it doesn't require any equipment anytime, anywhere, all you need is a little space. Properly performing the skater exercise can also help you build stability and knee strength.
The exercise involves quick transition movements. Performing the exercise regularly can help develop balance and coordination in the body. In addition, it can boost your other exercise routine as balance and coordination are very useful for advanced exercises. Do the exercise with slow movements and fewer sets, but the tip does each rep correctly.
Further in this article, we will tell you how to properly do the exercise so as not to waste time counting each repetition.
Muscles worked.
The exercise mainly focuses on the glutes, outer thighs, and core.
Level of difficulty
The difficulty level of this exercise in advance if you keep your transition quick and smooth. Practice is key for this.
What is the most effective way to do skater exercises?
Follow the steps below.
1. Stand with your legs shoulder-width apart and your arms resting on your sides.
2. Bend over a little and gradually take your right leg behind your left leg and further to the side of your left leg.
3. Use it to swing both hands to the left.
4. Press and hold for 1 second.
5. Now jump back with your left leg directly to the right side by squeezing your glutes.
6. Keep swinging your arms to make the movement generally smooth.
7. Repeat on both sides until the set is complete.
our recommendation
Duration: 30 seconds
Sentences: 3
However, as a beginner, keep the transition slow.
If you find it difficult to move, try lowering the repetitions.
How do I integrate skaters into your routine?
Incorporate this exercise into your cardio workout for better results.
Read your article on cardio exercise: cardio workout.
You may also prefer to include it in your total body exercise program as it targets your entire lower body.
Related article: Home Exercise.
Take that away
Skater training is classified as cardio training. Plus, it's a great way to burn calories. We recommend that you count each repetition. To do this, just follow the steps above in your transition with ease.
Remember, exercise is key. As a beginner, take the exercise easily and practice daily until you achieve a smooth transition and ease during the movement. After you have acquired the expertise in this exercise, you will be able to perform each set according to your capacity.
28
Jun
The Perfect Warm-Up Exercise For Your Upper Body
Arm cross is known as a cardio booster exercise whose main motive is to improve body flexibility. This workout primarily targets the rotator cuff muscles, thus promoting flexibility in the upper body. It also works out your shoulder muscles, hamstrings, core, glutes, and quads. It is effortless to perform and does not require the use of equipment. This exercise is considered a warm up exercise that allows your triceps and back shoulders to work. The arm cross exercise prepares your muscles and joints for an intense workout and warms them up. They are considered a great stretching exercise that uses the muscles of the upper body.
Below is the perfect guide on the best way to do arm crosses.
How To Do Arm Cross Exercises Efficiently:
Below is the perfect guide for the arm-cross exercise, which consists of instructions, some things to keep in mind, and intensified variations of this exercise:
Directions:
1. First stand with your feet shoulder-width apart, your knees slightly bent and your arms outstretched to your side. This is your starting position.
2. Then cross your arms forward and immediately bring them back as far as you can.
Repeat this movement until one set is complete.
Things to be aware of:
1. Always remember to keep your back straight and your abs tight.
2. You should cross your arms in a steady and flowing motion.
3. Inhale slowly, always looking ahead during this exercise.
Variations:
Once you've mastered the art of performing arm-cross exercises without disabilities, there are some of the intensified variations you can try out below:
1. Side lunge with arms crossed
The side lunge with the arms targets the hamstrings, glutes, shoulders, quadriceps, and the inner thighs. This exercise stretches your arms, chest, shoulders, and upper back muscles. It is responsible for improving your body balance, increasing flexibility, and increasing your cardio performance.
Directions:
1. First stand upright with your arms stretched out horizontally to your sides and your feet shoulder width apart. This is your starting position.
2. The next step is to move your right leg to the side, bend your right knee and at the same time push your buttocks backwards. All of these movements should be performed while crossing your arms in front at the same time.
3. Then return to the starting position.
Repeat with your left leg.
Things to keep in the Understanding:
1. Always remember to keep your abs tight and your back upright throughout the exercise.
2. Continue facing forward and slowly inhale as you step to your side and cross your arms.
3. Exhale as you return to the starting position.
2. Crunches with arms crossed
This variant of the spider exercise does not require any special equipment and is therefore barrier-free. It mainly targets your obliques and hip muscles and is responsible for providing strength.
Direction:
1. First lie flat on your back and cross both arms over your chest. Then bend your knees while touching your feet on the floor. This is your starting position.
2. Now, while supporting your core, lift your shoulders and upper back off the floor.
3. Pause for a second, then return to the starting position.
Frequently asked Questions:
1. How many crosses of arms should I do?
It would help if you made spiders the way you want. If you want to do this exercise as an upper body warm-up workout, you can do it for at least 30 seconds.
2. Are cross arms safe?
Crossing your arms is of course very safe to perform and can be performed as a warm-up exercise for the upper body.
3. Which muscles do arm crosses work?
Arm cross exercises primarily work your glutes, hamstrings, shoulder muscles, core, and quads.
Conclusion:
Arm cross is an effective exercise that trains various upper body muscles. It helps in increasing body flexibility and increasing your cardio performance. In addition, it doubles as a great warm-up exercise to do before a mild upper body workout.
27
Jun
How to do bicycle Crunches, the best abs exercise?
Bicycle crunches are an effective exercise for the abs. It is intensely core-targeting, but it is only effective when properly practiced. Bicycle crunches are beneficial for reducing fat in the abdomen, love handles or side fat and strengthening the core.
You may already be following a core exercise, but a good reason to switch your core exercises is that it is fun and challenging. And interestingly, this exercise is a good exercise for all ages.
Bicycle crunches are an exercise using your own body weight. You don't need any equipment. But many of you still know how to do bike crunches the right way and injure your spine in the process.
To avoid injury, all you need is a reliable guide as this exercise is prone to back injuries as it involves spinal flexions. We strongly encourage you to read on before doing the exercise.
Level of difficulty: Easy
Impact level: Medium
Targeted muscles: Section
How do you do bike crunches?
Follow the steps listed below to avoid injury and make the movement effective and efficient.
- Lie on the floor or a mat on your back.
- Lift the leg straight off the floor.
- Put your hands on the back of your head without crossing your fingers.
- While pressing your lower back to the floor, touch your chin towards your chest. Pull the core together.
- Now exhale and pull your upper body and shoulder blades across the floor.
- At the same time, as you lift your body, bend your left knee and bring it closer to the elbow of your right hand, rotating your right shoulder blades to the left so that your elbow approaches the opposite knee. Don't pull your head forward.
- Exhale, lower your body back to the floor, and straighten your leg again. Your legs should stay off the floor until you finish a set.
Repeat the same pulling and twisting motion on the other knee. It's a complete repetition.
variation
If this is difficult for you
Try a variation on bike crunches that are easier and less stressful on the abs. It would be great to start with this variant and switch to the above later.
To do this, while lying on the mat, do not lift your legs and pull your leg back and forth from the floor itself. It allows you to do bike crunches with less stress.
For a level up
Try to keep your legs as close to the floor as possible. Also hold the position as you approach to touch the elbow with your knee. It will allow more pull at each crunch.
How do I integrate bike crunches into your routine?
Incorporate the exercise into your full body or core workout for better results.
As a beginner, start with fewer repetitions. Slowly increase the repetitions until you are master of it.
FAQs
F. How many reps should i do as a beginner?
Try to start with 15 repetitions in one set.
F. How Much Are the Recommended Sets for Intermediate Level?
We recommend 2-3 sets.
F. Are there any risks for back or neck injuries?
Yes, because your spine flexes during the crunch. However, if you get the crunches right, it will be safe.
26
Jun
How to do Superman exercise, benefits and pro tips
If you are bored with your regular core exercises, Superman Exercise can come to the rescue. This exercise targets the lower and upper back, shoulders, buttocks, hamstrings, and abs. In short, it can lead to strong abs.
The Superman exercise is a workable exercise for all ages and people of all fitness levels. This exercise is simple so that even beginners can do it. Fortunately, this is a safe exercise, unlike other core exercises like crunches. However, you should know how to properly do the exercise. It will help you do the exercise effectively without wasting time and counting each repetition.
Benefits of Superman Exercise
It aims at the core. Strong and toned abs not only look great, they also have other benefits. It helps with regular activities like bending over, pulling, and pushing.
This exercise also provides insulation against lower back injuries.
It can prevent postural deviations and gradually improve posture.
This exercise does not require any equipment and can be practiced by people of different fitness levels.
Superman's exercise includes spinal flexions. You need to be careful when performing the movement. Any wrong step can lead to injury. Here is a complete guide to a perfect Superman exercise.
How do you do Superman exercises?
Follow the steps below.
- Lie on your chest on the floor with your whole body straight. Extend your hands forward in line with your body.
- Keep your head in line with your chest, neither down nor up.
- Now slowly lift your arms and legs off the floor. Lift until you feel the muscles in your back contract.
- Try to balance the body just below the belly button.
- Hold the pose for 3-4 seconds without breathing.
- Bring your arm and leg on the floor.
Remember to keep the transition smooth and slow.
Repetitions: 10
Sentences: 3
Pro tips
Follow the tips to avoid injury and make the exercise much more effective.
Keep your head neutral. Don't move your head up or down.
Keep the transition of motion as smooth as possible.
Breathe in and out casually as you practice.
Do not raise your arms and chest higher if you feel like you are overusing your back muscles.
Keep your legs straight.
Engage the core as you lift the body.
Try to lift your belly button off the floor
Take that away
This exercise is good for your lower back, abs, and buttocks. This is a safe practice. However, it is recommended that you consult your doctor if you have a severe or chronic spine injury.
Avoid exercising when you are pregnant.
As a beginner, you can start with fewer reps and gradually increase the reps and sets over time.
16
Apr
Plyo Lunges: The Ultimate Cardio Exercise
A plyo lunge is a variation on the walking lunge exercise. The plyo lunge is quite advanced in relation to the walking lunge in that it requires high intensity and increases your heart rate as this exercise consists of jumping during the walking lunge exercise. This exercise consists of a plyometric transition that involves jumping up in the air while switching feet before landing on the ground. This plyo-lunge exercise requires no equipment and allows you to work out at home while feeling a high surge of energy.
So, in this article, we're going to look at the benefits of plyo lunges, the step-by-step procedure, and the common mistakes people make while performing the plyo lunges.
Services:
- Incredible Cardio Exercise:
Plyo lunges is an excellent cardio exercise as it can increase your heart rate considering how much jumping is part of this exercise.
- Helps in developing lower body strength:
This exercise can help you train your lower body significantly. Plyo lunges target the glutes, quadriceps, hamstrings, calves, hips, core and hip flexors.
- Provides stability and coordination:
This exercise is mainly based on balance. Plyo Lunges is about stabilizing your body after the jump without losing your balance.
Step by step instructions:
- Stand upright with your arms and elbows bent at a 90-degree angle. Now take your one leg back into an inverted crisis.
- Now bend your knees as much as you can so they can give you a boost as you jump.
- Now take off into the air and straighten both your hips and knees.
- While in the air you need to change your leg position and bring the initial front leg back and the back leg should come forward.
- So when you get back into a lunge step, the only difference is your legs.
- For example, if you started with your right leg forward.
- After you land on a lunge again, your right leg should be in a lunge position.
- This will initially be difficult for the dynamics of balance and stability associated with the jump. Therefore, do not feel pressured into not being able to do this exercise properly. It will happen gradually.
- Now you should also make sure that you land comparatively gently when landing so that you do not injure yourself.
- Make sure you put your front feet correctly on the floor. Don't just be on tiptoe as this will compromise your stability.
- After that, jump again, switch legs again, and keep doing this exercise until you are comfortable.
Common mistakes:
Plyo lunge is a high-intensity workout. A sufficient warm-up should therefore be initiated so that your body is stretched and can carry the load of this high-intensity workout without harming yourself.
- Forward knee to forward:
Some people extend their front knee a lot more than they should. This is a common cause of loss of balance and stability.
Locking the knees puts too much pressure and stress on them and can lead to injury because the knees and hips cannot balance your weight when the knees are locked.
This is a mistake many people unknowingly make. This can cause you to lose your balance and twist your ankle.
22
Mar
How to Ride an Exercise Bike With Bad Knees
Bad knees are a common problem associated with cyclists. To curb this problem, cyclists may be wondering if there is a way to reverse an exercise with this problem. However, we're here to bring you information on how to effectively ride a stationary bike with bad knees.
What you need to know before asking yourself this question is the correct height and saddle positions. If you read on, you will find the right answers for you below.
How do I ride an exercise bike with bad knees?
An exercise bike is the most convenient piece of equipment for people with bad knees and joint pain. They ensure a gentle training experience that is completely injury-free. What is more important is knowing how to drive it properly.
Make sure the seat height for your hips, ankles and knees is correct. Keep your arms slightly bent at a 15 degree angle. Make sure you understand the knee joint and the condition of the ankle in order to get a proper pedal position. The bicycle wheel Also explains the ways to use while riding an exercise bike with bad knees. Make sure you have considered all of this in order to get the best bad knees driving experience.
Adjust your seat correctly.
When riding an exercise bike, make sure that your legs are straight on the pedal. On the underside, make sure you're sitting comfortably, but not as straight, and don't lean too hard on the pedal. Once you have your legs in the upper position of the pedal, they should be comfortable too. For those who prefer recumbents, the right setting is the best bad kneeling riding experience. Make sure your seat and backrest are properly adjusted.
Adjust the handlebars correctly
You can't ride on bad knees if you don't know how to properly adjust the handlebars. If you have this condition, you can get an exercise bike with adjustable handlebars.
What you should do to ride with bad knees is adjust the handlebars based on your shoulder height. It is important to keep this setting in mind as it may be too short or too small.
Do not lean forward
Another essential aspect that will allow you to ride an exercise bike with bad knees is body positioning. It allows you to get better results when exercising with bad knees. The best position is to keep your chest up and your back down. Always keep your head straight so that the ear line stays at the shoulder.
Don't forget to adjust the pedal straps.
If you want a more comfortable and efficient ride with bad knees, you should properly adjust your bike's pedal straps. They are important because they help you position your foot correctly so that you always stay safe. As a result, a properly adjusted pedal strap is required to prevent your foot from slipping on the pedal. Once your foot is on the pedal, you can easily ride an exercise bike with bad knees.
How is riding an exercise bike good for bad knees?
Yes. People with bad knees have no other obligation than to use an exercise bike. This bike reduces inflammation of the knees. Exercise bikes allow the knees to get used to their normal movement and gradually recover.
Seniors or the elderly find this device necessary as it allows them to exercise without putting any strain on the knee joints. On the other hand, this tool can be used by anyone who suffers from stress on the joints or knees. Below are the reasons that make exercise bikes suitable for bad knees.
What sets it apart from exercise with exercise bikes is that they take considerable strain off the knees. This allows the hamstrings and quads to perform exercises without carrying a heavy load. It is best not to put pressure on your joints or knees when cycling with an exercise bike.
The exercise bike is great for reducing knee pain that will eventually lead to a full recovery. This training does not put any strain on the stressing joints. Pedaling an exercise bike can protect your knees from heavy lifting. In addition, you can heal your knees or even relieve the pain by exercising properly on an exercise bike.
These exercise bikes are great for workouts anywhere, depending on your needs. Manufacturers have made sure that it is light enough and easily maneuverable. Training with this machine depends on how you manage the time. It's also best for people with bad knees as it's not affected by weather conditions. It can be used for indoor exercises and ensures maximum privacy.
This exercise bike is suitable for people with bad knees because users can do a full body exercise. This way you can strengthen your thighs, legs and back muscles. It has a smooth and predictable slow motion with no knee and joint loads.
You can choose between an upright exercise bike or a recumbent bike. You can use them to perform reclining seat exercises with a backrest and extended support. This is an investment that is worthwhile and offers many advantages in the future.
Conclusion
In short, exercise bikes are indispensable exercise equipment for people with bad knees. What matters is whether you know the tricks and ways that you can use to exercise properly. Before you decide to buy your exercise bike, you need to be sure that you understand how to use it. Hence, you need to check the status of your knee and decide which exercise bike can meet your needs. There are different types of pedal bikes, but those with optimal performance must have the required characteristics. These properties make your joint pain or knee problems go away.