Even better, if you have the means and your boss is laid back about such things, attach your computer to an exercise bike.

2. Pace back and forth while on the phone.

If you have your own office, get a long cord and use the extent of it. If you’re in a cube and pacing would bother your co-workers, then march in place.

3. Do 45-degree planks on your desk while reading.

First, bend your arms at a 90-degree angle and place your forearms on your desk. Then step backwards to form a plank from your shoulders to your ankles. Contract your core and hold for 30 seconds.

4. Drop a pencil and do some push-ups

– a couple of max sets (go to fatigue, generally 10 to 25 reps) a day, two to three times a week. Notice how quickly you’re able to increase your reps.

5. Do some dips in your chair before sitting down.

With your heels on the ground, hands on the chair arms, and both legs straight and pointed away from you, lower yourself to the chair by bending your arms until your elbows reach a 90-degree angle. Then push back up for five to 15 reps. (If you’ve already swapped your chair for a Swiss ball, sit on the edge of your desk with a straight back, curl your hands around that same edge and place your calves on the ball, legs straight. Slide your butt away from the desk so your hips can descend toward the ground. That’s your starting position for the dip.)

“Everyone can find a few minutes a few times a day to get a quick full-body workout,” argues Seabourne. “You’ve got to get your blood pumping and get out of your seat.” By focusing on fast-twitch, Type IIB muscle fibers, Seabourne’s program will “increase your anaerobic and aerobic power, get your blood flowing, burn additional calories and help to energize your day,” he says. That’s not a bad set of outcomes, but perhaps an even more compelling argument for workplace workouts is the slate of recent studies showing that sitting for long periods of time can wreak havoc on your health — even if you exercise regularly before or after work.

Below are 12 exercises that together will give you a total body workout, whether you have your own office or sit in a cubicle. Admittedly, a few of them may raise some eyebrows, depending on your office culture, but many can be done without anyone being the wiser. And even if your co-workers snicker at first, when they see the results — both on your body and in your level of productivity — they’ll be lining up at your desk for tips.

Too much exercise can be harmful. Without proper rest, the chance of stroke or other circulation problems increases, and muscle tissue may develop slowly. Extremely intense, long-term cardiovascular exercise, as can be seen in athletes who train for multiple marathons, has been associated with scarring of the heart and heart rhythm abnormalities.

Inappropriate exercise can do more harm than good, with the definition of “inappropriate” varying according to the individual. For many activities, especially running and cycling, there are significant injuries that occur with poorly regimented exercise schedules. Injuries from accidents also remain a major concern, whereas the effects of increased exposure to air pollution seem only a minor concern.

In extreme instances, over-exercising induces serious performance loss. Unaccustomed overexertion of muscles leads to rhabdomyolysis (damage to muscle) most often seen in new army recruits. Another danger is overtraining, in which the intensity or volume of training exceeds the body’s capacity to recover between bouts.
Stopping excessive exercise suddenly can also create a change in mood. Feelings of depression and agitation can occur when withdrawal from the natural endorphins produced by exercise occurs. Exercise should be controlled by each body’s inherent limitations. While one set of joints and muscles may have the tolerance to withstand multiple marathons, another body may be damaged by 20 minutes of light jogging. This must be determined for each individual.
Too much exercise can also cause a female to miss her period, a symptom known as amenorrhea.

]]> http://www.hundredpushupspro.com/100-pushups-pro/excessive-exercise-effects-health/feed/ 0 http://www.hundredpushupspro.com/100-pushups-pro/muscles-fitness/ http://www.hundredpushupspro.com/100-pushups-pro/muscles-fitness/#comments Thu, 29 Mar 2012 18:08:10 +0000 fidsoo http://www.hundredpushupspro.com/?p=330 Muscle & Fitness is an American bodybuilding magazine founded by Joe Weider, but now published by American Media, Inc.

History

Muscle & Fitness has a more mainstream focus than its companion publication, Flex. It offers many exercise and nutritional tips, while at the same time advertising a variety of nutritional supplements from companies like BSN, and others.
Many professional bodybuilders are featured in M&F’s monthly issues, like Ronnie Coleman, Gustavo Badell, Darrem Charles, Sagi Kalev, and current Mr. Olympia Jay Cutler.
Muscle & Fitness has also featured actors, natural bodybuilders, athletes and sports personalities such as: Arnold Schwarzenegger, 50 Cent, Evander Holyfield, Joe Weider, Dwayne Johnson, Sebastian Siegel, Lawrence Leritz, Mike O’Hearn, and the March 2006 issue featured World Wrestling Entertainment chairman Vince McMahon and superstar Triple H. Triple H also featured in another M&Fpublication at the end of 2009. It also features a number of figure competitors such as Davana Medina, Jenny Lynn, Monica Brant. And it featured on the cover of the February 2008 issue former UFC Heavyweight Champion Brock Lesnar. Muscle and Fitness placed a lot of emphasis on Wrestlers and MMA fighters towards the end of 2009 and into 2010. Editions included WWE Superstar John Cena, former WWE Superstars “Stone Cold” Steve Austin and John Morrison, and UFC fighter Nate Marquardt.
There is also a companion magazine called Muscle and Fitness Hers oriented toward women.

These are just two of the basic leg lifting exercises that you can try out as a beginner. The more advanced leg lifting exercises like forming a V-position and holding your body sideways with one arm and one leg involves a really strong and ripped upper body. Do not attempt to perform these advanced exercises without the assistance of a professional trainer or Pilates instructor. As a final reminder, you must be determined to work through some amount of pain and you’ll see the payoff soon enough.

Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.

Most adults need at least 30 minutes of moderate physical activity at least five days per week. Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. Stretching and weight training can also strengthen your body and improve your fitness level.

“My number one tip is exercise! It’s the best way to improve all areas of the beauty-brain loop. Your inner beauty soars as you release natural chemicals that lift your mood. Outer beauty improves from head to toe when you work out regularly. You will attain the best figure possible, and your skin will glow. Optimal health requires regular exercise. Find something fun and make it an essential part of your life.”

The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, join a class or plan a group bike ride. If you’ve been inactive for awhile, use a sensible approach and start out slowly.

]]> http://www.hundredpushupspro.com/100-pushups-pro/active-people-live-longer-exercise-makes-active/feed/ 0 http://www.hundredpushupspro.com/100-pushups-pro/safety-physical-activity/ http://www.hundredpushupspro.com/100-pushups-pro/safety-physical-activity/#comments Thu, 22 Mar 2012 18:50:56 +0000 fidsoo http://www.hundredpushupspro.com/?p=319 Maintaining proper form

When the exercise becomes difficult towards the end of a set, there is a temptation to cheat, i.e., to use poor form to recruit other muscle groups to assist the effort. This may shift the effort to weaker muscles that cannot handle the weight. For example, the squat and the dead lift are used to exercise the largest muscles in the body—the leg and buttock muscles—so they require substantial weight. Beginners are tempted to round their back while performing these exercises. The relaxation of the spinal erectors which allows the lower back to round can cause shearing in the vertebrae of the lumbar spine, potentially damaging the spinal discs.

Stretching and warm-up

Weight trainers commonly spend 5 to 20 minutes warming up their muscles before starting a workout. It’s common to stretch the entire body to increase overall flexibility; however, many people stretch just the area being worked that day.

Warm up sets are also important. For example the same lifter working on his chest would also be advised to complete at least two warm up sets prior to hitting his “core tonnage.” Core tonnage refers to the heavier lifts that actually strain your muscles. For example if the lifter’s main sets were at 205 lbs, 225 lbs and 235 lbs on the bench, then a warmup of 5 reps of 135 and 5 reps of 185 would be advisable. When properly warmed up the lifter will then have more strength and stamina since the blood has begun to flow to the muscle groups.
Breathing

Breathing shallowly or holding one’s breath while working out limits the oxygen supply to the muscles and the brain, decreasing performance and, under extreme stress, risking a black-out or a stroke by aneurysm. Some people advise weight trainers to conscientiously “exhale on effort” and to inhale when lowering the weight. This technique ensures that the trainer breathes through the most difficult part of the exercise, where one would reflexively hold one’s breath.

Other coaches advise trainees to perform the valsalva maneuver during exercises which place a load on the spine, since the risk of a stroke by aneurysm is astronomically lower than the risk of an orthopedic injury caused by inadequate rigidity of the torso.
Hydration

As with other sports, weight trainers should avoid dehydration throughout the workout by drinking sufficient water, even while not thirsty. Unless you are sweating to an extreme degree, being thirsty is not a sign that you have already become dehydrated. However, if an athlete relies on thirst alone for when and how much to drink, it may lead to their becoming dehydrated. This is particularly true in hot environments, or for those older than 65.

Some athletic trainers advise athletes to drink about 7 imperial fluid ounces (2.0 dL) every 15 minutes while exercising, and about 80 imperial fluid ounces (2.3 L) throughout the day.

However, a much more accurate determination of how much fluid is necessary can be made by performing appropriate weight measurements before and after a typical exercise session, to determine how much fluid is lost during the workout. The greatest source of fluid loss during exercise is through perspiration, but as long as your fluid intake is roughly equivalent to your rate of perspiration, hydration levels will be maintained.

Under most circumstances, sports drinks do not offer a physiological benefit over water during weight training. However, high-intensity exercise for a continuous duration of at least one hour may require the replenishment of electrolytes which a sports drink may provide. Some may maintain that Energy drinks, such as Red Bull that contain caffeine, improve performance in weight training and other physical exercise, but in fact, these energy drinks can cause dehydration, tremors, heat stroke, and heart attack when consumed in excess. ‘Sports drinks’ that contain simple carbohydrates & water do not cause ill effects.

However, it is also important not to consume too much water in a short time, as this can lead to water intoxication and other electrolyte disturbances which in turn can lead to nausea, vomiting, convulsions, brain swelling, unconsciousness and possibly death in extreme cases.

Insufficient hydration may cause lethargy, soreness or muscle cramps.The urine of well-hydrated persons should be nearly colorless, while an intense yellow color is normally a sign of insufficient hydration.
Avoiding pain

An exercise should be halted if marked or sudden pain is felt, to prevent further injury. However, not all discomfort indicates injury. Weight training exercises are brief but very intense, and many people are unaccustomed to this level of effort. The expression “no pain, no gain” refers to working through the discomfort expected from such vigorous effort, rather than to willfully ignore extreme pain, which may indicate serious soft tissue injuries.

Discomfort can arise from other factors. Individuals who perform large numbers of repetitions, sets, and exercises for each muscle group may experience a burning sensation in their muscles. These individuals may also experience a swelling sensation in their muscles from increased blood flow (the “pump”). True muscle fatigue is experienced as a marked and uncontrollable loss of strength in a muscle, arising from the nervous system (motor unit) rather than from the muscle fibers themselves. Extreme neural fatigue can be experienced as temporary muscle failure. Some weight training programs actively seek temporary muscle failure; evidence to support this type of training is mixed at best. Irrespective of their program, however, most athletes engaged in high-intensity weight training will experience muscle failure during their regimens.

Beginners are advised to build up slowly to a weight training program. Untrained individuals may have some muscles that are comparatively stronger than others. An injury can result if, in a particular exercise, the primary muscle is stronger than its stabilizing muscles. Building up slowly allows muscles time to develop appropriate strengths relative to each other. This can also help to minimize delayed onset muscle soreness. A sudden start to an intense program can cause significant muscular soreness. Unexercised muscles contain cross-linkages that are torn during intense exercise.

Stretching is a very important part of any exercise routine because without it you can damage your muscles and be more prone to injury. There are a few important tips to help you out with stretching.

• Begin slowly and at a gradual pace. Start with simply rotating areas such as the wrists and shoulders in order to lubricate the joints in these parts of your body.
• Warm up first in order to increase your blood flow and make the muscles in your body more supple and malleable.
• After you finish your exercise routine, bring your heart rate down slowly. This is to prevent muscle cramps and dizziness that can come from blood pooling around the muscles.
• If possible, take a hot shower before you stretch in order to relax your muscles. This is especially good if you are sweaty and will prevent catching a chill.
• Don’t bounce on your feet when you are stretching. This is only for certain sports such as martial arts.
• Keep holding your stretch for about 15 seconds or so; when you feel the muscle loosening, then repeat the process.
• If you feel any type of serious pain, stop what you are doing.
• Don’t forget to breathe! Many people hold their breath when stretching so be sure to open your mouth and breathe normally.
• Start with a certain part of your body and work your way up or down in order to be sure you don’t miss out on a specific part.

These stretching tips will allow you to be sure to stretch the correct way and get the most out of your workout.

1. Has a doctor ever said you have heart problems?

2. Do you frequently suffer from chest pains?

3. Do you often feel faint or have dizzy spells?

4. Has a doctor ever said you have high blood pressure?

5. Has a doctor ever told you that you have a bone or joint problem, such as arthritis, that has been or could be aggravated by exercise?

6. Are you over the age of 65 and not accustomed to exercise?

7. Are you taking prescription medications, such as those for high blood pressure?

8. Is there a good medical reason, not mentioned here, why you should not exercise?

• Follow a gradual approach to exercise to get the most benefits with the fewest risks. If you have not been exercising, start at a slow pace and as you become more fit, gradually increase the amount of time and the pace of your activity.
• Choose activities that you enjoy and that fit your personality. For example, if you like team sports or group activities, choose things such as soccer or aerobics. If you prefer individual activities, choose things such as swimming or walking. Also, plan your activities for a time of day that suits your personality. If you are a morning person, exercise before you begin the rest of your day’s activities. If you have more energy in the evening, plan activities that can be done at the end of the day. You will be more likely to stick to a physical activity program if it is convenient and enjoyable.
• Exercise regularly. To gain the most health benefits it is important to exercise as regularly as possible. Make sure you choose activities that will fit into your schedule.
• Exercise at a comfortable pace. For example, while jogging or walking briskly you should be able to hold a conversation. If you do not feel normal again within 10 minutes following exercise, you are exercising too hard. Also, if you have difficulty breathing or feel faint or weak during or after exercise, you are exercising too hard.
• Maximize your safety and comfort. Wear shoes that fit and clothes that move with you, and always exercise in a safe location. Many people walk in indoor shopping malls for exercise. Malls are climate controlled and offer protection from bad weather.
• Vary your activities. Choose a variety of activities so you don’t get bored with any one thing.
• Encourage your family or friends to support you and join you in your activity. If you have children, it is best to build healthy habits when they are young. When parents are active, children are more likely to be active and stay active for the rest of their lives.
• Challenge yourself. Set short-term as well as long-term goals and celebrate every success, no matter how small.

Specifically, recent studies suggest that adults who exercise regularly, but spend most of their days sitting, whether at work or on the couch, have greater health risks than active people who are more likely to be walking or moving throughout the day.

One Hour at the Gym or Do some Tough Physical Exercise like Push ups, Five Hours on the Couch

Recent data from the Nielsen Organization report that a typical American adult watches more than 151 hours of television per month.  And most adults drive their cars to work and sit behind a desk all day. It is clear that all of this time spent doing sedentary activities may partially explain the obesity epidemic in the U.S.

It is becoming clear that even people who have found a way to incorporate regular vigorous activity into their lives should look for strategies to reduce the time they spend sitting or relaxing. Research suggests that people who spend long, uninterrupted periods doing sedentary activities are at the greatest risk. So it may be helpful to look for strategies to break up the time spent in a low-energy state. Setting an hourly alarm to prompt you to go for a brief walk may help.

More Television = Unhealthy Habits

Additional studies have found that for some people, watching television can also be a cue to snack and mindlessly consume unneeded calories. Furthermore, those who watch more television report consuming fewer fruits and vegetables than those who spend less time channel surfing. That’s why it’s a good idea to plan ahead and stock up on healthy snacks to nibble on while watching your favorite shows, sporting events or movies. Or better yet, skip the snacks and get up and move around during commercial breaks (just don’t head to the fridge).

You might also consider setting daily television and Internet allowances, which has proven to be effective in reducing sedentary time. After all, many of us may watch shows that are of little interest—or drive others crazy by constantly changing the channel—while waiting for something interesting or entertaining to come on. Instead, an evening walk or bike ride would prove to be more enjoyable—and certainly more healthful—alternative to lounging on the couch.

6 Ways to Be More Active While Watching Television

•     Throw the remote away and get up to change the channels.
•     Walk up and down the stairs (or around the room) during commercials
•     Perform exercises using resistance tubing.*
•     Get a treadmill, exercycle or other equipment so you can exercise while you watch
•     Stand up and iron your clothes
•     Sit on a stability ball instead of the couch

]]> http://www.hundredpushupspro.com/100-pushups-pro/stay-active-surely-good-habit/feed/ 0