How To Healthy Weblog

Here’s how to get rid of your love handles with 3 simple exercises. In fact, you don’t even need to go to the gym to lose your love handles.

Get Rid of Love Handles exercises

1. Hula Hooping

For the whole waist and hips area, the hula hoop is great for toning and shaping. It’s hard to target the love handles, but the hula hoop works those areas. I like to hula hoop for 10 minutes a day. If you can, hula hoop 5 days a week minimum.

Since I don’t like having to schedule a workout, I hula hoop during tv commercials. What can be easier than that? I’ll bet you that within a year the hula hoop will be the “next big thing” when it comes to exercising. Just watch and mark my words.

2. Walking uphill or on an incline

You can use either a treadmill or find a nearby hill, but walking up an incline (10-15 degrees is ideal) is a great way to create a big oxygen deficit. When that happens, your body is forced to turn to bodyfat to burn it off for immediate energy (it’s a survival mechanism).

Do this for 15 minutes 4-5 times a week.

3. Vacuum Pose

This is great for losing inches all over your waist. My clients lose about 1.75 inches in less than 1 month on average doing this for just 5 minutes everyday.

What you do is suck in your belly while focusing on your belly button being sucked in. Then hold that “sucked in” position for as long as possible… at least 15-60 seconds. Rest and then repeat. Do this for 5 minutes everyday.

So if you can, use those three exercises for getting rid of your love handles.

If you’re sick and tired of getting the same old boring and tired advice on how to get rid of your love handles and losing weight… you know, like “Eat more fruits and vegetables, drink 8 glasses of water, exercise more, situps, and blah blah blah”… then you found the right person. I’ll make weight loss easy and enjoyable for you… AND NOT BORING!

First, click http://www.weightlossguide4women.com to get your free 19-page report “How Spinning Around in a Circle Like a 4-year old Child will Skyrocket your Weight Loss Success”. This will give you a jumpstart on how to lose 10 pounds fast.

Second… after you get the free report, you’ll be sent inside my website for even more unique and little known weight loss tips, tricks, techniques, and tactics. These unconventional tricks are a “shortcut” way on how to lose 10 pounds in 2 weeks… no mention of eating carrots or celery. I promise.

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Here are some easy home exercises that you can do to accelerate your weight loss. They are not miracle exercises, however, sometimes the results can seem like a miracle.

They are easy to do and you can do them in a special way so that you won’t even need to schedule a workout.

Easy Home Exercises

1. Spin around in a circle like a child

This is 1 of my “secret weapon” exercises that few people know about. What you do is simply spin clockwise, in a circle, with your arms out like airplane wings. Much like what children naturally do. Do 5-20 spins and make sure you only get slightly dizzy… not extremely dizzy.

The purpose of this exercise is to balance out your Endocrine System because it controls your hormones. By balancing the Endocrine System, you balance your hormonal output which leads to better health and an improved chance of losing weight.

You can learn more about this in my free 19 page report below.

2. Hula Hoop

Can you afford a $3 hula hoop? If yeah, then go get one and start twirling it around your waist. Within a year, this will be the rage in the weight loss community. It works great for toning the whole waist and hips area. It’s a very efficient exercise. Your eyes will see improvements in your waist within weeks from just this exercise alone.

If you could just do this for a total of 10 minutes a day, that would work well.

One thing you can do with the hula hooping and spinning is to do them during tv commercials. This way, you don’t even need to schedule a workout. You just do them during 2 minute tv commercials. Since there’s about 22 minutes of commercials for each 1 hour tv show, that’s an easy way to get in 22 minutes of working out without making yourself more busy or creating more scheduling hassles.

By doing these 2 easy home exercises, you’ll help yourself to lose weight faster with very little extra effort.

If you’re sick and tired of getting the same old boring and tired weight loss advice… you know, like “Eat more fruits and vegetables, drink 8 glasses of water, exercise more, and blah blah blah”… then you found the right person. I’ll make weight loss easy and enjoyable for you… AND NOT BORING… using some diet tricks and easy home exercises.

First, click http://www.weightlossguide4women.com to get your free 19-page report “How Spinning Around in a Circle Like a 4-year old Child will Skyrocket your Weight Loss Success”. This will give you a jumpstart on how to lose 10 pounds fast. You already know a little about this easy home exercise from this article, but that’s just the tip of the iceberg.

Second… after you get the free report, you’ll be sent inside my website for even more unique and little known weight loss tips, tricks, techniques, and tactics. These unconventional tricks are a “shortcut” way on how to lose 10 pounds in 2 weeks… no mention of eating carrots or celery. I promise.

Third, with my advice, you won’t starve, have to go to the gym ever, or basically do anything that is a hassle for your busy life. Listen, I understand you want to lose weight without changing much in your diet or exercise plans… I get it. I have this completely covered. I’ve worked with over 3,700 clients. I know a 1 size fits all plan doesn’t work. So I’ve come up with lots of “tricks” to personalize weight loss specifically for you and your lifestyle.

Fourth… there is no fourth. Just enjoy the free report and my website. If you don’t lose 10 pounds with just my free information… I’d be amazingly surprised!

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Thanks To : Health Tips

Taking care of your ankles is important in staying fit and injury-free especially if you are into some sports. However, ankle strengthening exercises are not just for athletes. Even with day-to-day activities, taking care and strengthening your ankles will save you a lot of trouble like ankle sprains.

Keep in mind too that because the ankle joints carry the weight of the body, ankle injuries may heal slowly and can be a big burden even with simple activities like walking. To help yourself, you can do simple and easy exercises that you can even do at home or in the office to help you build strong joints. Ankle strengthening exercises are also important components not only in preventing injuries but also in your fast recovery from ankle injuries. Rehabilitation exercises that help you recover fast do involve strengthening exercises as well as those that improve your flexibility.

In sports, it is important to focus on building strong ankles to support your legs and your weight. Along with strengthening your leg, also focus on the ankles, as strong body with weak ankles can be a bad combination. If you are also into plyometric exercises, or those that allow you to jump higher and push your power and speed to its optimum level, ankle strengthening exercises are important to help you avoid injuries. Of course, you can find a lot of strengthening exercises in the gym but you can also find some simple and easy ankle strengthening exercises that you can do at home or at the office.

Heel raises are simple exercises that you can do at home. This is done by standing straight with your legs kept apart at shoulder width. It is important that you have something to hold on to for balance. It could be a chair high enough to avoid you from stooping. Then you start with raising your heels as high as you can, but of course, there should be no pain. You can also do heel raises by standing with one foot alone, but make sure you exercise both legs for balance. Balancing in one foot can help you in strengthening your leg joints.

Ankle strengthening exercises may also involve the use of resistance band where you can loop it on the ball of one foot and then pulling the band towards you. You can also make use of the resistance band by anchoring it on a steady object and looping the other end at the balls of your feet and slowly turning your feet against the resistance band. With repetition, these exercises can help build strength in your ankles.

Jumping rope is also one simple exercise to build stronger ankles and legs. Hiking is also a good exercise especially if you are increasing the elevation as you go on with the exercise. Even a simple walking on the balls of your feel, or your heels can help in building strong ankles.

Keep in mind that although these exercises are aimed to build you stronger ankles, these can also cause injury if not properly done. Find a good guide to help you perform the exercises correctly. Always warm up and do stretching exercises before attempting any strengthening exercises as well.

Carolyn Anderson loves to share exercises to help you live a healthy and active life. For ankle strengthening exercises you can use, check out ankle rehab exercises. Also check out Diabetes Miracle Breakthrough, if you are looking for ways to successfully overcome diabetes.

Thanks To : Health Tips

Have you ever experienced a dull ache or sharp pain in your shoulder or upper arm? Maybe you are unable to sleep on one side because your shoulder wakes you up at night. Perhaps, you have discomfort reaching behind your back to tuck in your shirt or grab your wallet. If so, you may be suffering from a rotator cuff injury.

Rotator cuff injuries, such as tendonitis, bursitis and tears plague several people in our population. The rotator cuff consists of four small muscles, which form a sleeve around the shoulder and allow us to raise our arm overhead effectively. These muscles, consisting of the supraspinatus, infraspinatus, teres minor and subscapularis, oppose the action of the deltoid and depress the head of the humerus (upper arm) during shoulder elevation to prevent impingement.

The most commonly injured muscle is the supraspinatus. It is responsible for initiating and aiding in elevation of the arm. If torn, the individual typically experiences persistent pain in the upper lateral arm and significant difficulty raising the arm without compensatory motion from the scapula (shrug sign). The hallmark signs of a tear are nocturnal pain, loss of strength, and inability to raise the arm overhead.

However, acute tendonitis may also present with similar signs and symptoms, as pain can inhibit motion and strength. Yet, symptoms associated with tendonitis normally respond to rest, ice, anti-inflammatory medication and therapeutic exercise.

Rotator cuff tears are most common in men age 65 and older. Tears and/or injury are typically related to degeneration, instability, bone spurs, trauma, overuse and diminished strength/flexibility related to the aging process. However, youth are also at risk for injury if they are involved in repetitive overhead sports, including swimming, volleyball, baseball, softball, tennis, gymnastics, etc.

Many people can function adequately with a torn rotator cuff provided they have a low to moderate pain level. The primary reason for performing rotator cuff surgery is to alleviate pain rather than to restore function. It is common for post surgical patients to lose some mobility/range of motion. Strength recovery is dictated by the size of tear, quality of the torn tissue at the time of surgery, time elapsed between injury and repair, and the surgeon’s ability to recreate the proper anatomical relationship.

It may take up to 18 months following surgery to completely recover, although most people return to normal activities of daily living in 3-6 months. On the contrary, tendonitis usually resolves within 4-6 weeks, depending on the management of the injury.

The key to avoiding rotator cuff injury is performing adequate conditioning prior to stressing it with vigorous activities. Many weekend warriors try to pick up the softball, baseball, football, etc. and begin throwing repetitively and forcefully without properly warming up. In addition, they are not likely to condition before the season like competitive athletes.

This often leads to excessive strain on the rotator cuff and swelling. The inevitable result is soreness, especially with overhead movement or reaching behind the back. The act of throwing is the most stressful motion on the shoulder. The rotator cuff is forced to decelerate the humerus during follow through at speeds up to 7000 degrees/second.

Without proper strength and conditioning, the shoulder easily becomes inflamed.

Since the rotator cuff muscles are small, it is best to utilize lower resistance and higher repetitions to sufficiently strengthen them. Sample exercises include theraband or light dumbbell external and internal rotation exercises, which can be performed at various degrees of abduction.

Other common exercises include forward elevation to shoulder height in the plane of the scapula (scaption), press-ups, prone dumbbell horizontal abduction with external rotation, and diagonal arm patterns with bands, weights or medicine balls. In addition to cuff specific exercises, it is also important to strengthen the muscles around the shoulder blade. These exercises include wall push-ups with a plus (rounding shoulder blades), shrugs, rows and lower trapezius exercises.

Finally, it is important to note some precautions with general exercises routinely performed in health clubs. I recommend the following suggestions to prevent rotator cuff problems:

• Avoid lat pull downs and military presses behind the head, as they place the shoulder in a poor biomechanical position encouraging impingement.

• Do not lower the bar or dumbbells below parallel with incline/flat bench press for the aforementioned reason.

• Refrain from using too much weight with lateral shoulder raises. This exercise increases the load on the shoulder to 90% of the body weight, so there is no need to use heavy weight. It is best to maintain an arc of movement slightly in front of the body with lateral raises to decrease stress on the rotator cuff, while avoiding elevation above 90 degrees.

• Specific rotator cuff exercises can be incorporated into upper body workouts. Perform 2 sets of 15-25 repetitions for each exercise. These exercises should be done no more than three times per week to avoid overtraining.

Brian Schiff, PT, CSCS, is a respected author, physical therapist and fitness expert. For more information on his e-book on resolving rotator cuff pain, visit http://www.rotatorcufftraining.com. This article was originally published in Business First Columbus, Ohio in 2004.

Copyright © 2004 Brian Schiff

Thanks To : Health Tips

The procedures of physical therapy are diverse. Physical therapy combines a variety of methods and techniques. Yet all in all, the process would include lifestyle change, external stimulation, use of assisting devices, and of course – the therapeutic exercise.

Appointing yourself with physical therapy exercises gets you in the hub of physical wellness. Whether to decrease pain or increase movement and function, various physical therapy exercises tender different types of body training that will improve any patient’s physical condition.

As the heart of any physical therapy program, whether clinical or home care, physical therapy exercises shall keep you moving. Plus points with the physical therapy exercises has been earning scores since studies realized that keeping an overworked or injured muscle immobilized to ‘rest’ is a bad idea. In contrast, continuous physical therapy exercises shall assure a patient’s vital recovery. In most cases, failure to use the muscles surrounding an injury or illness can lead to permanent weakness – a big no-no for physical therapy.

Physical therapy exercises are intended to restore strength and endurance, increase range of movement, and also improve balance and coordination. And to increase these effectiveness, physical therapists also use the physical therapy exercises treatment along with external stimulations such as heat, coldness, ultrasound, electricity, infrared or UV light, traction, water, and massage. All are applied externally to a specific area, or internally, in order to relieve pain or reducing swelling.

Another factor to assure the success of the exercise methods is to do it right. As long as properly prescribed, physical therapy exercises are the most effective method for healing sports or accident injuries or restoring basic functions. Another key is to do enough exercises. Physical therapy exercises performed during office visits alone is inadequate. For quick recovery, physical therapists also teach patients how to exercise at home. Here are some example home physical therapy exercises:

Sitting Stretch:

Sit on the floor with a towel around one of your outstretched foot (or around the one bent knee). Pull the foot towards your body (or the knee upwards) to feel the stretch. Hold for some seconds. Do alternately, and repetitively and at particular number of times per day.

Standing Wall Push:

Position your body against/ facing a wall with one foot behind slightly lunging. Hold the heel down while gently pushing your hands towards the wall to feel the stretch. Hold for some seconds. Do alternately, and repetitively and at particular number of times per day.

Tightening Legs Over a Ball:

With one knee bent over a ball, straighten the knee by trying to tighten the muscle on your upper thigh. Be sure to keep the bottom of your knee on the ball. Hold for some seconds. Do alternately, and repetitively and at particular number of times per day.

You should note that the repetitions and frequency of the exercises are increased progressively according to the exercise plan or as directed by your PT. Good luck!

Milos Pesic is a successful webmaster and owner of popular and comprehensive Physical Therapy information site. For more articles and resources on Physical Therapy related topics, Physical Therapy exercises and much more visit his site at:

http://physical-therapy.need-to-know.net/

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Weight gain for women in their middle years is fast becoming a serious problem. If you’re doing all the right things, yet aren’t getting any results to show for it, then read this article. I’m going to show you some simple, yet powerful, exercises to lose fat with.

These are perfect for middle-aged women who are busy and don’t have much time to devote to exercising.

Weight Gain For Women - Start Reversing This NOW

1. This exercise is so powerful, I only want you to do it for 1 minute at a time… Hindu Squats

Listen, if you can do up to 10 minutes of hindu squats each day, but only 1 minute at a time, you will DRAMATICALLY increase your metabolism. Your goal is to do 20 hindu squats per minute.

So find a place where you have some room. Prepare to squat… no weights. Just your body.

Then squat… and do it FAST FAST FAST! As I said, your goal is to do AT LEAST 20 per minute. So you’ll need to time yourself. Since you aren’t scheduling a workout, try not to forget about doing these 1 minute “here and there” whenever you get a chance to.

Try for a total of 10 minutes… and 200 squats each day… TOTAL.

2. Hula Hooping

As you get into middle age, the hips and waist seem to find gravity and hang more than before. The hula hoop is the perfect “weapon” to fight this. If you want to tone and definite your waist and hips, hula hoop for 10 minutes a day.

You can do it 1 minute at a time like the hindu squats if you want. Or combine them… 1 minute of hindu squats followed by 1 minute of hula hooping.

Weight gain for women… NOT FOR YOU. It’s time to stop this. Use these 2 simple exercises to lose fat fast without even sweating.

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Friends Link : Health Tips

Are you suffering from shoulder pain, then I sympathise. At the end of last year I managed to tear my rotator cuff. If you know what the rotator cuff is either you are in the medical profession or you have already managed to damage yours. Around 30% of people will suffer a shoulder injury at some time and the vast majority are rotator cuff problems.

I did not give much thought to how my shoulders worked until one of them went wrong. Now I know so much, I could write a book on the subject.

Shoulder pain can be debilitating. It is only when you damage one of them that you realise just how much you use your shoulders. After all, your arms are attached to them and you use your arms all the time without thinking and virtually every arm movement is relayed to your shoulder to some extent.

So it comes as no surprise that shoulder pain can cause so much trouble. There are several causes of shoulder pain. Here are a few.

Like me, it could be a rotator cuff problem. The rotator cuff is a group of four muscles that all help to hold the head of the upper arm into the shoulder. Tear one of them and you have constant shoulder pain whenever you try lifting your arm above shoulder height.

Bursitis of the shoulder can be equally painful. The bursa is a sac of fluid that helps to protect the shoulder joint as it moves. It can become inflamed in which case you will experience pain with virtually every movement.

Frozen shoulder on the other hand is caused by the internal membrane that surrounds the shoulder joint. This can become inflamed following an injury, scar tissue can form and the shoulder can become painful and have severely restricted movement.

Alright, enough of the doom and gloom. I suffered shoulder pain for six months, I was even told that I needed surgery to correct my torn rotator cuff and then I started looking into shoulder injuries and discovered that a lot of them can be sorted out with just exercise. Even if you require surgery, exercise will feature strongly in the recovery process.

So having found out that exercise is so important the next thing was to find out the exercise that suited me best. I did not want to try any weights simply because I am not a member of a gym and I could not see how lifting weights was going to do anything but harm. My research has since confirmed this.

I started looking into Yoga and Pilates. These come across as gentle exercises that allow you to do as much as you comfortably can. They focus on control and flexibility as well as strength and use the bodies own resistance to strengthen weakened muscles. Because you are working within your own limits there was little chance of doing extra damage.

Having suffered six months of pain I was reluctant to risk doing any further damage so this side of Pilates appealed to me.

Over a period of about six weeks, I gradually built up my exercises starting off with stretching exercises to regain the flexibility, moving onto exercises to give control and stabilise the joint and finally moved on to strengthening exercises to build up the muscles and protect me from future problems. I found myself back to full pain free movement in my shoulder within a couple of months.

Pilates focuses on balance within the body. Shoulder problems tend to be the domain of the athletes and anyone over forty. As we age, some muscles start to get lazy, we change our posture, carry ourselves differently. Exercising gradually wakes up the last muscles and puts our bodies back in balance.

I know that makes me sound like an aging hippy but who cares as long as there is no more shoulder pain.

If you would like to know more about shoulder pain exercises check out my blog at.

http://myrotatorcuffcure.blogspot.com

My name is Nick Bryant and I am an older dad to two young children aged seven and five. I am keen on staying fit and active so that I can enjoy an active life with my children as they grow. Having suffered a shoulder injury that put me out of action for several painful months, I was keen to share my experience and let others know how I managed a full recovery without surgery despite being told that it was necessary.

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I’m going to show you 2 simple exercises that slim your hips really fast… creating an incredibly feminine, curvy look.

Lose Inches - Hips

1. Best hips toning exercise… hula hooping

I like this exercise a lot not only because of the results, but because it’s easy and convenient to do. A lot of times people don’t exercise because it’s just not convenient for them since they’re so busy. Well, hula hooping can easily be added into a busy lifestyle.

First, get a weighted hula hoop… the NON-kid’s size ones. They cost somewhere around $10.

Then what you do is use your small bits of free time (1-3 minutes) and hula hoop when you can when you’re at home. For me, I use the WASTED TIME during tv commercials. Those 2 minutes add up. Getting in 15 minutes a day of hula hooping will slim down and tone your hips in a hurry. Everyone knows how to hula hoop, so I’ll skip explaining that part to you.

2. To burn off fat from your hips, walk regularly on an incline

You need some sort of a good cardio exercise to burn off fat. Incline walking is it. Walking alone isn’t good enough, but when you walk on a hill or a treadmill that has at least a 10 degree incline (15 degrees is better) and walk for at least 15 minutes, you’re going to be burning of a lot of fat really fast if you do this at least 4 days a week.

I prefer you use a treadmill since you won’t have to deal with rain or cold weather. So do these 2 exercises and lose inches… hips and everywhere else on your body too.

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Jennifer Jolan

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Women are, home-makers, doctors, managers, corporate executives, entrepreneurs, sports persons, actors, politicians…. they have made a place for themselves in every sphere. With more exposure, there is more awareness and more competition. Nevertheless, a combination of beauty and brains is what makes the ideal woman. Unfortunately, many women tend to neglect themselves after they get married and have children. They spend little or no time on maintaining themselves and land up gaining a lot of weight. Suddenly, as realization dawns, they look for ways to shed the unwarranted weight, especially the large piles of flab that accumulate on and around the abdomen.

The following exercises help in reducing stomach fat:

Hula Hoop Exercise: Hula Hoop is the ring shaped plastic hoop that is twirled around the stomach, limbs and neck. Twirling the hoop around the stomach, helps in toning the muscles and shedding the flab; do this for 5 to 15 minutes a day.

Belly Suction: Suck in your belly button and hold it for as long as you can. Start by holding it for 15 seconds and then gradually increase up to 1 minute.

Walking and/or Running: These help in burning calories and reducing the belly size.

Sit-Ups: Doing sit-ups help in reducing the tummy but one needs to do at least 500 sit-ups every day to achieve quick results.

Drawing-in the belly: Like belly suction, this exercise is done by lying flat on the back, bending the knees, and keeping the feet flat. Then gradually the belly is drawn in to touch the spine and held for 10 seconds. The exercise should be repeated ten times every day for best results. This exercise also strengthens the spine.

exercises are one part of the process to get a flat stomach. These should be accompanied by a disciplined diet regime. dieting does not mean starving. It simply means eating the right kinds of foods, in the right quantities at the right time. A combination of physical exercises and a healthy diet will give you a perfect figure and a flat abdomen.

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Suffering from shoulder pain? Are you looking for a way to strengthen and/or heal your rotator cuff? Luckily there are many very effective rotator cuff exercises that, when done properly and consistently, will eventually heal and strengthen this complex and delicate area of the body. It’s possible to heal an injured rotator cuff naturally… and possibly avoid surgery.

A good rotator cuff exercise program should consist of both stretching and strengthening exercises. Stretching increase mobility and range of motion as well as improving circulation. The small muscles and tendons of the rotator cuff don’t receive a lot of blood flow, so improving circulation with stretching, massage and applying heat is important to the overall healing process.

In this article we are mainly focusing on strengthening exercises using light weights.

When performing rotator cuff exercises, pay very close attention to proper form. The rotator cuff is made up of many small muscles and tendons… it’s crucial that you isolate these muscles via good form. Also, these are endurance muscles so low weight and high reps are the name of the game. Start with 3-4 set of 15 repetitions and eventually progress to 5 sets of 20+ reps.

The following website has a few good examples of rotator cuff weight exercises as well as pictures to guide you. This is not a substitute for enrolling in a professional therapy program http://familydoctor.org/handouts/265.html

Rotator cuff weight exercises, if performed correctly, can do wonders for healing and strengthening your shoulder. However, keep in mind that you should not try to perform a random batch of exercises off the internet without proper guidance. This will probably makes matters worse. These exercise need to be performed a specific way and in a certain sequence. It’s important to carefully choose a program that has been put together by a physical therapist who specializes in rotator cuff rehabilitation.

Tired of living with shoulder pain? Click here for a free report, “7 Tips To Immediately Reduce Rotator Cuff Pain” and more articles on solving rotator cuff injuries and shoulder stiffness… without surgery or intrusive methods. Also, more details on how to choose a program that uses rotator cuff weight exercises.

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