http://www.articletrader.com/ Articles at ArticleTrader en-us http://www.articletrader.com/health/fitness/getting-to-the-core-of-exercise.html http://www.articletrader.com/health/fitness/getting-to-the-core-of-exercise.html Sat, 23 Dec 2006 00:00:00 -0600
The aim of working the core muscles is primarly one of stabilization and coordination versus strengthening. There are many muscles in the core including the lower back, superficial front and side abdominals, deep abdominals, deep back muscles, and the hip and pelvic muscles. It is the deep muscles that usualy get negleted. The ultimate aim of core conditioning is to insure the deep trunk muscles are working correctly to control the lumbar spine during dynamic movements such as lifting a box. The deep muscles act as stabiliizers and are isometrically contracted (contraction with no movement). Thus when training your core you should start with the inside and work outwards.

Exercises and products intended to train the core do so by creating resistance and instability so the core muscles must respond to maintain balance. Core exercises often imitate moves we employ in daily life or sports, reducing the strain we put on our limbs daily. Some popular core exercises come from Pilates which uses both the bodies own resistance as well as balance deivices such as foam rollers. The swiss ball provides an unstable platform to perform a variety of core strengthening moves on. Another newer balance and core developing device is the half domed shaped Bosu. Whatever type of exercises and equipment you choose start slowly. Even if you are a finely tuned athlete chances are you do not have a well developed core. Core strength is important for all ages and fitness abilities. Incorporating core training into your exercise routine can reduce muscular fatigue, avoid muscle strain and injury, improve posture and improve strength and mobility.

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Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. To find out more cutting edge fitness ideas and information go to aerobic-exercise-coach.com.

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/aquaexercise-for-all.html http://www.articletrader.com/health/fitness/aquaexercise-for-all.html Fri, 22 Dec 2006 00:00:00 -0600
Just being in the water causes you to exercise. The continual water pressure that pushes against you while you move makes you push out harder to continue movement. Water exercise is natural resistance training as there is continual resistance to each move you make, creating stronger muscles. Water activities like aqua aerobics, bench stepping, deep water running and kick boxing all are great cardiovascular conditioning workouts. They also naturally increase muscular strength, endurance and flexibility. Finally, they are good calorie burners if done at a high enough intensity.

Yoga, Pilate's and Tai Chi have hit the water too. Aqua Yoga is a harmonious workout, combining the gentle qualities of yoga poses with the relaxing ebb and flow of the water. The water actually can help support the body, easing wear and tear on the joints and increasing balance so performing the poses is a bit easier than on land. Aqua Pilates othen combines the use of tubes to stengthen the core muscles with some cardio so you get the best of both worlds. Finally, Aqua Tai Chi can be described as a meditation of movement involving gentle and fluid exercises that use the water to overcome some of the clumsiness, stiffness and heaviness experienced on land. The fluidic environment helps to free the mind and emotions so the individual is more in tune with the inherent fluidity inside their bodies.

As you can see, water exercise is a booming workout form with new ideas coming out all the time. There are also many products you can buy such as buoyancy and back support belts, shoes to give you better traction on the pool bottom, hand paddles for upper body resistance exercise and weighted belts to increase your workload. So take the plunge and try poolside instead of the gym for your next workout.

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Dr Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more cutting edge research and ideas in group fitness and general exercise go to Aerobic-Exercise-Coach.com.

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/exercise-may-improve-sleep.html http://www.articletrader.com/health/fitness/exercise-may-improve-sleep.html Tue, 05 Dec 2006 00:00:00 -0600
Researchers are not sure why exercise may help sleep, but the physical mechanism may be a change in the balance between the parasympathetic and sympathetic nervous systems. Stimulating the sympathetic nervous system causes an increase in heart rate, blood pressure and metabolic rate which are counter productive to sleep. Stimulation of the parasympathetic nervous system causes the opposite effects.

During exercise, sympathetic activity increases, but later decreases relative to parasympathetic activity. This alteration between these two systems may allow individuals to fall asleep more quickly and sleep more deeply.

Morning exercise may be more effective at promoting sleep than evening exercise because of it's affects on the body's circadian (day and night) rhythms. Sleep experts, however, vary regarding timing of exercise.

Most kinds of exercise done at a moderate intensity may be effective in improving sleep. These include aerobic activity, interval training, and weightlifting. Stretching has also been shown to aid in better sleep patterns.

If you are one of the millions of Americans with sleep difficulties try a little exercise. It might be just what you need to get a better nights rest.

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Dr Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more cutting edge fitness ideas go to http://www.aerobic-exercise-coach.com.

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/10-reasons-for-seniors-to-exercise.html http://www.articletrader.com/health/fitness/10-reasons-for-seniors-to-exercise.html Mon, 04 Dec 2006 00:00:00 -0600
1)Regular exercise can prolong your life.

2)Exercise strengthens your heart and protects against heart disease.

3)Exercise decreases bone loss associated with aging.

4)Exercise reduces the the effects of chronic diseases like diabetes.

5)Exercise enhances self-esteem.

6)Exercise increases strength and flexibility which are necessary to perform daily functional activities.

7)Exercise helps reduce depression and anxiety which are common amongst the aged.

8)Exercise increases cognition and memory.

9)Exercise increases overall energy levels.

10)Exercise increases metabolism and helps lower body fat.

And the list of benefits goes on. The good news is that exercise doesn't have to be strenuous to be effective. The key for seniors is to just get out and move!

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Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more cutting edge fitness information go to http://www.aerobic-exercise-coach.com.

Source: http://www.articletrader.com ]]>