They are everywhere; magazines where on the front cover have beautiful models showing off their flat stomach and a caption that may say something similar to "Want flat abs, we'll show you how!" These magazine articles are great for some people who want to spend the money to buy the magazine in order to find out how to flatten their stomach. Then there are endless websites that if you sign up and pay the fee, you will be given exercise routines meant to flatten you stomach. Again, this may be a good source for some people who have this goal, but where can you go to find free exercise to flatten stomachs? The internet is probably one of the best sources for finding free information. There are hundreds of sites a person will find just by using the search words "free stomach exercises" or similar phrases. These sites will give step-by-step instructions on how to perform a variety of exercises to flatten stomachs. When a person finds several exercises he or she likes, it is simple to print them out and have the paper available when performing the exercise. Another good source to find free exercises to flatten stomachs is at a library. The library may actually have more information then the internet; it is just not as convenient. A person who takes the time to visit the library can find books on how to flatten their stomach read magazine articles and borrow videos that talk about exercises to flatten stomachs. One source for finding free exercise to flatten stomachs is the television. If a person can set aside a specific time during the day for exercise, there are many television programs on throughout the day that are exercise related, even channels dedicated just to exercise and health. Many of these shows will focus on flattening stomachs, since this is a primary goal of most people that exercise. This method for finding free exercises to flatten stomachs may be the least convenient and may not be feasible to everyone, but for some people that can find the right program and make it work with their schedule or the ability to record for use at a later time, it may be a good option. For people that truly need to loose weight around their stomachs for health reasons, doctors are probably the best source for free exercises to flatten stomachs. They will have available many brochures and other material that will help the person in their goal to look and feel better. In addition, a doctor would be a good source for finding out other places to obtain this information. There are hundreds of sources for finding exercises to flatten stomachs. Some of these sources require a purchase or even an investment. There are also many sources available that offer free exercises to flatten stomach muscles. Just because a person paid for the information does not necessarily make it better. Remember, the best exercise is the exercise that works for the individual, regardless of the source.
Everyone is busy. But considering what is at stake, making time for exercise needs to be a priority right now. Thirty minutes a day is not too much when you get right down to it. Cut one prime-time show out of your evening television-viewing schedule. Get up a half-hour earlier each morning. Use half of your lunch hour for a brisk walk. You can find time if you look hard enough for it.In fact, there are people who find time to manage and endorse the advantages of physical fitness just so they can prove to the world what a physically fit person can look like.It is for this reason that most people contend that fitness models are one of the healthiest and most appealing people in the world. They embody the perfect concept of a physically fit person. Fitness models are, indeed, the epitome of health, life, vigor, and real beauty.In reality, virtually everyone who has the capability to move can exercise to some degree; and everyone who is capable of projecting the benefits of exercise and physical fitness can be a fitness model.Therefore, if you think that you have what it takes to be a fitness model, here are some tips on how to be come one.1. Deviate from the common notion of everybody that fitness is just a matter of the body figure.The problem with the society today is that people tend to admire and look up to females who are thin and sexy and to males have brawny, muscular biceps, triceps, and wonderful abs.The upshot is that people tend to exert so much effort in exercise not because they want to be healthy and fit but because they want to like the fitness models that they usually see in TV, posters, and magazines.To be a fitness model, you should start working your way to a healthier you and not just a sexier, physically attractive person that you want to be.After all, being a fitness model does not necessarily mean you have to have a "fashion-model" body size.2. Believe in the saying, "You are what you eat."If you want to be a fitness model, you have to believe on the fact that our body shows what kinds of food we eat. Your body will also depict the kind of physical activities that you have in life.Hence, if you do not conform to this belief, chances are, you will find it hard to be a fitness model, and to inform the people what it is like to be physically fit.3. Live a healthy lifestyleGenes play big roles in a person's health. But these do not certainly influence what you will eat at breakfast, lunch, or dinner, and the kind of activity that you will engage in.Hence, if your lifestyle will not be healthy, chances are, you can never be a fitness model.4. Have a "positive self image"In order to be a fitness model, you have to incorporate positive body image in your life. This means that you should love your body in spite of what is happening in the environment or the occurrences in your life.You should never wish for a body that you know it is not yours. Do not burden yourself into thinking that life could have been better if you only have thinner thighs or beautiful abs.Through positive self-image, you are able to gain respect for yourself, which in turn generates other s to respect you and admire you.The key point here is that, being a fitness model is not all about vanity and physical attributes alone. What matters most is the beauty of being physically fit and healthy that radiates from your body as it exudes the glow of health.
According to the American Academy of Orthopedic Surgeons, 80 percent of Americans will experience back pain at some time in their life. The traditional treatment for low "back pain" is increasing core strength to increase flexibility on tight muscles, provide better stabilization of the spine and exercises to correct the muscle imbalances. The muscles surrounding the spine provide stability and support of the spinal column. All the muscles between the hips and shoulders are included. These muscles are referred to as the core muscles. Back pain can be caused by muscle imbalances of any of these muscles. If the back of the thighs are weaker than the front of the thighs, there will be uneven pull on the front of the spinal column. This muscle imbalance can be caused from long periods of standing or sitting, improper strength training or running, this lordotic curve or sway back of the vertebral column can be painful. There are more effective ways to integrate "core strength" training exercises into every exercise you perform, than by doing traditional crunches. One way is to use effective breathing. The following "Pilates" style breathing technique can be added to any strength training exercise. While performing a leg press, inhale during the bending part and exhale during the press. This deep breathing technique needs to be incorporated with the resistance or force of the exercise. You will utilize the diaphragm muscles which help to provide spinal support and lengthen the spine, by breathing from your diaphragm instead of shallow upper chest breathing.The tummy tuck and bridge lift and can help reduce back pain and strengthen the core muscles. The "tummy tuck" is simply a pelvic tilt drawing the abdominals away from the floor. Simply lie face down and squeeze the glutes to lengthen the spine. Reach the tailbone down towards the heels instead of pressing into the thighs. Perform 10-12 repetitions of each exercise alternating them until you have completed 2-3 sets. For the bridge, simply place the feet on a bench or on the floor and scoop the pelvis upward; the rib cage should stay low to reduce the spine muscles irritation. This will relieve stress on the back and focus the muscle contraction into the hamstrings and glutes. The lumbar side stretch, hip flexor stretch, and calf stretches can help to alleviate pull on the spine. For the "hip flexor stretch" , bring one foot forward in a bent knee, 90 degree angle (knee to hip and knee to ankle) while the other leg is on the floor behind with foot pointing toward the ceiling. This stretch helps to open the muscles in the back on the sides of the spine near the hips. Squeeze the glutes to deepen the stretch with each exhaled breath. You should feel a stretch on the back leg, in the front of the thigh and the hamstrings on the front leg. For the "lumbar side stretch" bring the legs wide with knees bent while sitting or standing. Bring one hand down towards the foot inside the thighs and the other behind the head.The last stretch opens up the Achilles tendon; the most distant pull on the spine of the body. Place an object under your foot and lean your body weight forward. Keep a fluid breath while holding all stretches for 10-30 seconds .You should feel a stretch behind the knee and shin. By exercising core muscles you will be able to continue working out without sacrificing your back. Check with your doctor before starting ANY exercise program!
The problem of setting the training at a certain moment in the day is more serious than it appears to be. The choice of the period when we train depends on more factors. It's clear from the start that we cannot consider the period of three hours after every main meal, because this interval must be allotted to digestion only. Considerable physical effort is totally unadvisable in this period (blood must not be directed to the muscles, since gastric digestion has priority).More exactly, people should train when their stomach is empty, but the level of glycemia must be constant. Considering a normal awake - asleep rhythm, there are two favorable moments when we can set fitness programs and training in general: one in the morning, between 10-12, and the other one in the afternoon, between 16-19. Current practice in most of the sports confirms these periods as best for training. Another argument for choosing one of these intervals for training is the body temperature, which now gets to its maximum. The second period (16-19) is even better than the first one from this point of view, because the temperature is higher and this enhances sport performance. It is not advisable to train very early in the morning, right after waking up and before breakfast. However, there are authors who support the idea of having the training in this period. The reserves of glycogen are limited after the lack of food during sleeping and this is a reason for using the adipose tissue earlier in training than in other cases. Unfortunately, at the same time, the stress hormones (cortisone) are secreted abundantly, so besides the adipose tissue, there is the risk of losing precious muscular tissue. Another argument against this is the fact that body temperature is very low in the hours of morning, so no motion parameters (force, resistance, speed, mobility, skill) can be fully activated. Thus, a prolonged and tiring warming up would be necessary, hindering the actual training. Everybody agrees that training before bedtime is not advisable at all, because they delay sleep a few hours, given growth of cortical activity and of body temperature.This schedule can be adapted to any biorhythm and time zone and once automatism installed, effectiveness of training will definitely increase.
The study, published in the Journal of Aging and Physical Activity, found that exercise, particularly strength training, affected mood in individuals over 62. According to Arent, one reason for that is what strength training does for seniors' self-esteem. "Strength training prevents loss of muscle mass and bone density, conditions that can interfere with the independence and quality of life of an older person," he says. "Mundane tasks that were once difficult, such as grocery shopping, are no longer an issue." And when an older person can resume abandoned physical activities, like playing with grand-kids or gardening, it's amazing how quickly his or her depression lifts.Eye ExerciseRub your hands together to make them warm. (You can shake them or hold them in front of a heat vent if you prefer) Then close your eyes. Cover your eyes with your warm hands. Make sure your hands do not touch your eyelids and that you do not rest your cheekbones on your hands. If you want to place the weight of your head on your hands, put the weight on the forehead. Then look at the dark. If you see spots or zaps of light, wait till you see the dark. Don't hurry. Do this at least twice a day for 5 to 15 minutes.Exercise also helps lower your blood pressure. Your lungs will also benefit from exercise as they become better conditioned so that activities such as climbing stairs will not make you out of breath. Muscles that are not used become small and inelastic, but aerobic exercise will help tone your body by increasing muscle size, strength and flexibility while burning calories. Exercise can also help alleviate stress and make you more productive, so choose something that you enjoy and stick with it.Arm Exercise1. bend your arms so that there is a 90 degrees angle at the elbow2. swing the arms forward and backward so the elbow is high at the back3. try not to swing the arms to high or across the body in the front (hands should not be above shoulder height nor should they cross the midpoint of your body4. keep the angle at the elbows at 90 degrees throughout the swingsIt seems that almost everyone from time to time will use family life as an excuse for not having any time to exercise, missing out on even a single exercise benefit.