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Dangerous Exercise Programs You Should Avoid

Dangerous Exercise Programs to AvoidGetting into better shape often requires that you do some things that are not comfortable, or at the very least some things that are difficult. However, there are some dangerous exercise programs that you should avoid at all costs if possible. Regardless of the fact that getting in shape takes a lot of hard work, you should not have to wreck one part of your body to improve another.

Things to Look Out For

When you are choosing the right exercise program for you or a loved one, you will need to first consider a few things. Doing so is the first step to being as safe as possible at the gym. Look out for exercises or workout programs that require any of the following:

1 – Unnatural movement patterns

If your workout requires you to move your bodies that feel more than just a bit weird or awkward from newness, the odds are you’re facing dangerous exercise programs. It’s true that new workouts can feel odd when you first start doing them.  But there is a difference between feeling as though you are uncoordinated and feeling as though you’re forcing your body in directions it shouldn’t go. Be very wary of movements that aren’t natural to your strength level or to the way your joints were meant to bend or extend.

2 – Movements or positions that cause excessive pain

Indeed, there are some workouts that can take you outside the realm of comfort.  Everything from lifting weights to yoga poses can push you to your healthy limits. That said, there’s a difference between that feeling of using your muscles to their maximum level and hurting yourself by pushing yourself to where you shouldn’t go. If you’re unsure, err to the side of safety. Practice your new movements gradually, never pushing yourself to the point that the pain is very strong.  That will allow you to get to know the movements and if they’re appropriate for you.

3 – Exercises that increase pre-existing muscular or skeletal imbalances

A good healthy workout is one that works your body in a symmetrical and balanced way.  What you do to one side of your body, you will also do to the other side in an equal way. This may be done simultaneously or later on in the same session. That said, if you have a pre-existing muscular or skeletal imbalance, it’s very important to take this into account. Dangerous exercise programs fail to alter the design of workouts or individual moves. This is a hazardous mistake that can make your physical discomforts much worse or could even lead to injury. Imbalances should be taken seriously. When they’re not, the results can be disastrous.

4 – Flexibility requirements outside your usual range of motion

Dangerous exercise plans direct you as though all bodies are equal. They’re not.  You have your own natural range of motion and that may not be the same as someone else’s. After all, do the majority of us feel we could bend the same way as a trained ballet dancer? Of course not. It’s because we all have different shapes, sizes, fitness levels and ranges of motion. Pushing yourself beyond your natural movement range is only setting yourself up to get hurt.

5 – Any workout that features a greater number of physical risks than benefits

When it comes down to it, your benefits for any workout need to greatly outweigh potential risks. If you risk hurting yourself leading to pain, setbacks and possible long-term injury recovery, it’s not worth it. Leave those dangerous exercise plans in the past.

These are all pretty clear signs of dangerous exercise programs. Knowing the common characteristics can help you to avoid getting involved in a regimen that could cause your body undue harm. Of the most popular workouts being done, there are two that are more dangerous than people give them credit for:

No More Pulling the Weight Bar Behind your Head

There are a lot of people who still do this lateral pull-down workout, but it is not exactly the best idea. In fact, this particular exercise puts a lot of pressure on your shoulder joints, not to mention your neck. Luckily, it is not a difficult task to find an effective lateral exercise that is not as dangerous to your overall health. Talk to your personal trainer or a certified fitness specialist for more information.

Hold Off on the Hovering Leg Lifts

Laying on the floor to let your legs hover may be great for the abs, but it can put incredible strain on your back. Over time, this weakening process could ultimately lead to injury. Regardless of the effectiveness for your abdominal muscles, the cost of participating in this dangerous exercise programs greatly outweighs the benefits. It should not be that hard to find more effective and safer ways to work out your ab muscles. It is time to push the pause button on the hovering leg lifts, at least until you speak with a professional.



Tips for Choosing the Right Aerobics Routine

Choosing the Right Aerobics Routine

Choosing to get healthy and fit is one of the best decisions you will make in your life. Eating the right foods and choosing the best exercises is key to your journey of a healthy and happy life and lifestyle. However, choosing the best aerobics routine, or any exercise routine for that matter, can be a bit tricky. There are many things to take into account, including everything from your fitness level to the equipment available to you and your own personal preference.

That said, there are a number of options out there that are perfect for you.  You just need to know how to go about choosing the right aerobics routine for you. There are a number of ways that can help to point you in the right direction.

Here are three tips that can facilitate the process of deciding on an aerobics exercise routine:

Before you run, walk.

Walking targets all parts of your body. From your legs to your back, and even your core muscles and arms, walking will burn hundreds of calories and target all areas of your body to tighten muscles and help you lose weight. Walking also helps you gain more energy and is the main exercise that burns a large number of calories.

This is often considered a great place to start when choosing the right aerobics routine.  Moreover, even if it turns out that you enjoy a number of other exercises, walking can still be a great way to top up what they do for you.  After all, it’s a lot easier to fit a quick ten to fifteen-minute walk into your schedule than it is to get a quick swim in. It takes only a pair of good walking shoes and a very small amount of space.

Get involved with team sports.

Remember how much fun it was in school to be a part of the football, basketball, or soccer team? Getting involved in team sports now can be just as fun as it was back then, and it can also help you burn a ton of calories and tighten your large muscle groups. The best sports for burning the most calories happen to be soccer and basketball. Football is another good team sport to get involved in, too!

Local community centers, local leagues and the internet are great places to find out what types of sports are available in your area.  You can discover where you can join a team and what you’ll need to do it.  You may be surprised at how many options are open nearby, from basketball to dodgeball.

Add strength training to your workout

Strength training, like cardio and weightlifting, targets the muscles you want to work on and can help you get the most out of exercising. It will help you lose the weight you want, stay in shape, and tone those muscles that need to be strengthened. Next to walking, strength training is perhaps the most popular form of exercise that will keep you happy and healthy throughout your life.

As much as cardio is known as the fat burner among workouts and choosing the right aerobics routine is one of the best ways for you to complement a weight loss diet, strength training is still important.  After all, a strong body is better able to perform during cardio workouts. It has better balance and less prone to injury.

Moreover, the more lean muscle you have, the more your body will burn through calories and body fats regardless of whether you’re doing a workout, sitting idle, or even sleeping at night.

Choosing the Right Aerobics Routine Needs You to Mix Things Up

You could try many different types of exercise when you start your weight loss and exercise journey. However, the three options mentioned above are the top choices for getting the most out of your exercise program.

Try one or more of them on for size and see how effective they are–and how much healthier and happier you feel. Remember that your tastes will change over time, particularly as you get more fit.  Keep things varied to make sure they remain interesting and to be sure you’re working lots of different muscles and not always the same ones.

It is your job to keep your body fit and running smoothly, and these exercises do the trick. Start your journey today and, when choosing the right aerobics routine, keep those simple aerobic exercise tips in mind.



Unique Ab Exercises that Work Better than Crunches

Unique Ab Exercises

There is a lot of hype out there about unique ab exercises and whether or not they really work. There are some people who seem to do two crunches and wake up with a six-pack—you know who they are, the people you want to glare death-rays at—but there are also some people who crunch their way to nirvana but do nothing more than release endorphins and push themselves to disappointment when they come down and don’t see a single dent in their belly.

This being the case, are crunches really the key to getting the abs you want? Or is there something else at play here that is turning the tables toward some people…and away from others? There could indeed be many different factors deciding who will get the most benefit from crunches.  That said, the good news is that there are actually far better unique ab exercises that you can do to get the results you want in a more efficient way.

Why Can You Crunch and Crunch and See Nada?

Here is the secret explained in simple terms. We will start with the miracle two-cruncher who you may fantasize about bodily injuring. This person has a high metabolism and low body-fat; or even if they do have some cushion, their metabolism will burn it off fast. This actually exposes the muscle they have developed underneath.

Now, the person who crunches in vain only to see no improvement in return has the opposite issue. There may be oodles of rippling muscles under there, but there is one problem–the fat is on top and the only way to get muscle to show is to expose it. The only way to expose muscle is to lose the fat that is over it and all over the body. This is why we are not seeing the results we want to see.

The Importance of Cardio in Addition to Unique Ab Exercises

Most people crunch until they see stars and never enter into either cardio or fat-burning resistance training. Therefore, its’ very important to make sure that you’re not just choosing unique ab exercises but that you’re also incorporating them into a more complete workout. Your workout should include both strength training and cardio to be sure you’re toning those muscles, but also burning away the fat layer covering them up.

Fortunately, fat burning cardio workouts can involve nothing more than jogging, brisk walking, running, cycling, or swimming.  If you love a good spin class, you’re in luck, because that’s a great one for fat burning.  Also, keep in mind that when it comes to cardio, the area you work isn’t necessary where the fat will be burned.  So, if your cardio typically works your lower body the most, your middle will still be included in the fat burn. For best results, aim to work with the largest muscle groups as they’ll burn through the most energy and, therefore, fat.

So, hate to exercise? Well then, you can do some of these unique ab exercises, which are a bit unusual and don’t get too much attention. These are simple, and you can do whatever variation is comfortable to you. These are designed to combine resistance training with crunching.

Unique Ab Exercises to Improve Your Results

1. Body Saw

Get yourself a pair of sliders. Twenty dollars and up is not a bad investment for great abs. Get into the plank position with toes in the sliders and pull your knees to chest then you can actually move your bottom half from side to side using just your core. That’s for your front abs as well as your obliques for the all-around look. You can find videos for these unique ab exercises on Youtube and refer to the insert of the sliders. It’s that easy.

2. Landmine

Slide a barbell into a secure corner of the room. Pick up the other end with sufficient, but not dangerous, weight attached. Move that end up and down your body slowly using only core strength. Adjust the weight accordingly.

3. Side Twist Throw

This requires a medicine ball. Stand with a wall on your left or right side, feet just a bit more than shoulder-length apart. Hold a medicine ball on the opposite hip and quickly throw it toward the wall. Catch the ball without breaking your stance and repeat.

The gist of these methods is to use core strength as resistance training. Resistance training coupled with these unique ab exercises is the way to get abs to grow and abs to show. Just don’t forget to include your cardio workouts, too, for better overall health and to keep your body fat percentage just where you want it to be for wellness…and to show off those well-toned muscles!



Improve the Health of Your Joints with These Exercises

Exercises for the Health of Your Joints As you get older or as you exercise more, even if you are still young and reasonably fit, you need to be concerned with the health of your joints because people tend to overuse them. That said, it’s important to note that joints need to be used to be healthy.  Therefore, a careful balance is required to make sure that you maintain the health of your joints without overdoing it and causing them harm.

Here we will discuss the health of your joints, helping you understand what joints are used for and what can go wrong with them so that you can be better prepared to keep your joints healthy. By informing yourself about them as early as possible, you’ll be able to take on the right lifestyle changes to keep yourself healthy and in comfort for many years to come.

The Purpose of Your Joints

Your joints are what bolster your bones and hold them together. Essentially, they are what will hold your thigh to your calf, your foot to your ankle, and so forth. At the same time, they make sure that you are capable of movement.  After all, your joints aren’t just designed so that your body parts don’t fall off.  They’re connection points that allow for movement between other bones.

The joint bones have a very important job to fulfill, yet people tend to take them for granted. Joints bear the brunt of your weight, and anytime you gain weight, you place more pressure on them. When they’re working right and when the health of your joints is as it should be, it’s very easy to forget about them.  They function properly and they’re comfortable. What’s to think about?

Yet if someone asked you what you do for your joints, you might look at the person with a furrowed brow and confused expression because people tend to not acknowledge their joints until the joints begin to ache or hurt–and by then it’s too late or, at least, more difficult to address the problem reactively than proactively.  Still, while it may sound like an odd question – What do you do for the health of your joints? – it’s a valid one. It’s one that more of us should be asking ourselves.

Increased Susceptibility to Issues with the Health of Your Joints

People with certain lifestyles are more susceptible to joint pain and stiffness as well as degeneration and injury. This high-risk group includes people who are constantly using their joints in a repetitive way, particularly when it comes to positions and movements that place a great deal of pressure on the joints while using them.  This explains why it’s as commonplace in the knees of someone who stands all day every day as it is among people who engage in extreme amounts of fitness activities and sports.

However, a lot of folks don’t do anything they would consider to be extreme yet suffer from joint pain and injury. They then seem shocked when their joints act up.  Though it could indeed be a matter of hereditary issues, the odds are that there are lifestyle habits at play without the individual even realizing it.

Most people who experience such issues have issues with their lifestyle that will contribute to strain on the joints.  This could include not enough exercise, exercising using only the same identical motions every day, weight problems (as the joints must carry more weight with each movement, especially in the knees and hips).  Even wearing the wrong kind of footwear can place substantial strain on the hips, knees and ankles as well as individual toes.

Many people are also under the misimpression that you have to have a ton of weight on your body to stress your joints. That said, every little bit makes a difference. If you are carrying five pounds more than your ideal, it adds a bit of extra stress to your joints. Make that ten pounds, and you may impact the health of your joints without realizing it. After all, if you always had to carry around a 10-pound bag of potatoes, you’d expect to feel more tired than you would without it. Your joints go through the same thing.

Best Types of Exercises for the Health of Your Joints

The best types of exercise for joints are the same practices that physical therapists utilize. Such exercises are incredibly easy to practice anywhere that you are. They are called “full range of motion” exercises. While you are sitting, standing, or even walking, you can work your joints.

Free range of motion exercises are done by rotating the foot or the hand, as well as the arm or leg, at the joint. This is done clockwise and then counter clockwise as many times as is comfortable. You can also take Conjointin to supplement your joints. Maintaining the health of your joints by such means is important to your overall health, especially as you age or engage in an active lifestyle.



Equipment You Need to Have in Your Home Gym

home gym essentials

This time of the year always gives us the opportunity to consider how we’re spending our money on everything from our home gym to the food we eat.  After all, personal debts are higher than ever, and personal time is lower than ever.

That said, you do need exercise.  Your activity level is a major component of your overall health. It helps to prevent health problems in the future while reducing the symptoms of some of the conditions you may currently have.  That being the case, a home gym or a membership to a local fitness studio may be in order. But which one is right for you and your wallet?

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Exercising for Weight Loss Isn’t Enough on Its Own

Exercising for Weight Loss Alone

Exercising for weight loss is a common strategy.  If you’d rather get out and move around than cut back on your mid-afternoon snack or reduce the number of desserts you eat, then you may be inclined to design your weight control around physical activity.  However, if you aren’t planning to combine that added activity with at least some changes in what you eat, you’re likely to be disappointed in your results.

Exercising for Weight Loss Isn’t Enough

Typically speaking, exercising for weight loss simply isn’t enough.  The odds are that if your current diet is causing you to gain weight, you’ll never be able to reasonably work out enough to burn off not only what you continue to eat but also the stored fat on your body.

There are many flaws to a strategy that uses exercising for weight loss on its own.  They often include the following:

  • Many people overestimate how many calories they’re burning through their workouts.
  • Many people underestimate how much they would need to work out to burn off the amount they currently eat.
  • It’s common for people to experience an increased appetite after completing workouts, causing them to eat more.
  • People often feel justified in eating more carelessly after a workout as they get the sense that they’ve earned it.

Workouts Keep Weight Off, but Aren’t Great for Burning What’s There

At this point, you may be wondering why doctors and diet experts insist on exercising for weight loss if it does such a lousy job.  If it’s so destructive to your goals, why would you do it at all? There are many reasons for that as well.

  • Exercising for weight loss does work, just not all on its own. It’s one of several important components for healthy weight management.
  • Physical activity is extremely important to your overall health. It keeps your body running as it should, helps to prevent illness and helps your body to burn calories more efficiently.
  • Workouts are among the top strategies for keeping lost weight from coming back. It’s important to build those habits while you’re losing the weight so they’re in place to stop lost pounds from returning.

As you can see, exercising for weight loss is only a support component to a broader effort that include a number of other factors, particularly improving eating habits.  That said, it sets things up to make sure that whenever you lose the pounds, they stay where you want them: gone.



How to Keep Your Energy Up to Exercise Every Day

keep your energy up for exercise

Keeping up your energy when dieting and exercising may seem like a daunting task, but it can definitely be done if you maintain a smart and deliberate approach. Energy is something that so few of us feel we have on a daily basis, and this lack of energy can really hurt us.

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Firm Flabby Arms With These Exercises

firm flabby arms with exercise

It’s a very common problem area and that’s precisely why the desire to firm flabby arms is valid. For a lot of people, particularly women, the arms are a common area for excess fat to accumulate.

This may be due to weight gain at a certain point in time or it may just be family history or genetics at work. Whatever the reason for the excess weight, it’s so important to try to get rid of this area of fat quickly and efficiently. So if you find yourself in the position of wanting to lose that arm flab, here are some excellent ways to do so.

How to Create a Workout to Firm Flabby Arms

You want a good well rounded workout that includes cardio and strength training at the core. This will help you to burn fat and also to add muscle tone, both of which are very important. So start by what it takes to focus on the idea of how to firm flabby arms to get to the heart of the issue. Start with some simple but highly effective exercises that work various parts of the arm.

A push up is one example of this and a row is another. This goes to work on various areas of the arm and can get to the heart of the flab. You want to be sure to perform pushups regularly as it will work shoulders, biceps, triceps, and even chest. You also want to do rows as it will get the entire arm and even back in on the act.

Get To The Heart Of The Issue and Blast That Fat

The most common specific area for the flab to be located is the tricep. This is not an easy area to get rid of the fat from, but it can be done. Here you want to be sure that you focus on what it takes to firm flabby arms the most efficiently.

A good regimen focused around this area includes tricep kickbacks, tricep dips, and tricep pushups. You are performing each of these exercises with the tricep doing the most work, and that’s where you get the real value. Be sure that you isolate the tricep area in each of these three effective exercises that will blast the fat away.

As you work to firm flabby arms be sure that you do a good all over workout with a strong focus on the arms. You will love using weights and moving through simple but effective exercises ranging from bicep curls, hammer curls, shoulder press, overhead press, and a combination that involves all of the above. You do want to target the problem area specifically but be sure to work the entire arm to even it all out. This is how you blast away that fat once and for all!

Sample Workout to Firm Flabby Arms

While there is no single workout that would be best for your efforts to firm flabby arms, here is a combination that you might find helpful if you incorporate it into your week a couple of times.  Just remember that it’s better not to press yourself too hard and risk injury, even if you’re not getting your maximum progress.  An injury will only hold you back, so it’s better to keep just below where you think you would max out. Equally, be sure to include at least one recovery day between workouts to firm flabby arms.

  • Shoulder press – With a dumbbell in each hand while standing with your feet shoulder width apart, bring your arms up to shoulder level with your hands straight up in the air. Push upward until your arms are straight above your head, then lower back down again. The slower you move, the greater the challenge.
  • Plank get-ups – If anything, you should definitely be doing planks. If you’re already into the planking world, here’s how you ramp it up to firm flabby arms even more.  This helps to build lean muscle in all the right places in your arm. Begin in a modified side plank position with your knees bent, one over the other. Hold a small dumbbell or kettle bell in your right hand, resting your bent right elbow so your weight is actually resting on your forearm.  Lift your hips to bring your body in a straight position from your knees straight through your shoulders.  Reach the weight to the ceiling and then lower it back down again.  Do the same on the other side after a few reps.
  • Overhead tricep extensions – This is a straightforward exercise for anyone looking to tone or build arm muscle. Hold a dumbbell in each hand and extend both arms above your head. Carefully bend your arms at the elbow, lowering your weights slightly behind your head.  Return to the original position.  Do this slowly and carefully so you don’t clock yourself with the weights.


It’s Fall Ya’ll: 3 Ways to Bring Your Workouts Outdoors

take your fall workouts outdoors

Fall is here and as the ultra-hot weather is fading away to make it much nicer to head outdoors when you want to get some exercise. Take advantage of this great weather to enjoy the fresh air and sunlight before it gets too cold to want to be out there for long.

It’s all well and good to go to the gym, but when you can take your workouts outside, it’s a lot of fun to do so. It can come with many benefits, too.

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Olympic Athlete Exercise Tips

Olympic Athlete Exercise tips

You know what they say, if you want advice–take it from the pros. And we think that the pros are definitely the Olympic athletes. If you are exercising to win a gold medal then you better know your exercise and fitness routines quite well. So, if you are wondering what they do to prepare for the Olympics and even after to keep in awesome shape–then you are in the right place because we are going to share Olympic Athlete Exercise tips.

This is because we want you to have the best advice and enjoy optimum success in your weight loss and fitness goals.

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