IronBoomer     A guide to a Healthy, Active and Fit Lifestyle    by IRONGEEZER

Get Moving Warm up with a minute or so of light walking Keep the rest very short between exercises End with a light cool down and stretch Beginners: Perform one set of each exercise for 15-30 seconds Intermediate/Advanced: Do each exercise for 1 (or more) minutes   1.  One-Legged Squats Stand in front of wall with ball behind lower back, weights in hand.  Lift the left foot off the floor and keep it up as you bend right knee into a half-squat, keeping knee behind toe.  Push through the heel back to start and repeat then switch legs.  If you don't have a ball, simply do the exercise without it and without the weights (you may want to hold onto a chair for balance).               2.  Pushups/Side Planks Get on hands and toes (or knees), abs in and back straight.  Do one pushup and as you come up, put the weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.  Lower the arm back to the floor for another pushup and then twist to the other side.  Repeat the series, alternating each side, for the desired length of time.   3.  Walking Lunges/Front Kick Take a step forward and lower into a lunge (knee behind toe and abs in, body straight).  Pushup with the back leg and immediately bring the knee up into a front kick.  At the end of the kick, immediately step that foot into a lunge and again bring the back leg forward into a kick. Repeat the series, alternating sides, for the desired length of time.   4.  Squats/Chest Squeeze Holding a medicine ball (or other type of ball), place hands on either side of the ball, feet shoulder-width apart.  Squeeze the ball and, keeping the pressure on, lower into a squat (knees behind toes) while pushing the ball straight out in front of you.  Still squeezing the ball, stand back up and pull the ball back in to your chest.  Try to keep pressure on the ball for the entire time. 5.  One-Legged Deadlifts Holding a med ball, stand on one leg, knee slightly bent, the other knee bent with toes off the floor.  Keeping abs in and back flat, tip from the hips and take the ball towards the floor until you feel a gentle stretch in your hamstrings.  Contract the glutes back to start.  Do all reps on one leg and then switch to the other halfway through.     6.  Rear Delt Raises While standing, tip forward until body is parallel to the floor, back flat and abs in.  Take arms out to the sides to shoulder level, thumbs rotated up to face the ceiling.  Keep the thumbs up throughout the movement and squeeze your shoulder blades together at the top of the movement.  Repeat for the desired length of time. 7.  Dips/Leg Extension Sit on a chair or bench, hands next to thighs.  Come off the step and a bit in front of it so that the lower back grazes the step.  Bend the elbows and keep the shoulders relaxed and down while you lower the body into a dip, elbows at 90 degree angles.  At the bottom of the movement, straighten the right leg in a leg extension. Lower the leg and push back up.  Repeat the series, alternating right leg and left leg for the desired length of time.    8.  Plie Squats on Toes Stand with feet wider than shoulders, toes out at a comfortable angle, hands on hips.  Raise up onto the toes, bend the knees and lower into a plie squat, keeping the knees in line with the toes.  Lower as far as you can while still on the toes and press back up.  Try to stay on your toes the entire time. 9.  Row/Squat/Front Raise Holding a medicine ball (or dumbbells), tip forward with abs in, back straight, knees slightly bent.  Pull the ball towards the belly button, contracting the back muscles.  Take the ball back down and stand up, immediately going into a squat while raising the ball up to shoulder level.    10.  Crunch/Ball Toss Lie on your back with knees bent, lower back pressed against the mat, medicine ball in front of chest.  Contract the abs and lift the shoulder blades off the floor in a crunch.  Come back down and then toss the ball straight up over chest a few inches.  Be very careful with this exercise and make sure you catch the ball!  Skip the toss if you're a beginner or don't feel comfortable with this part of the move.  Repeat the series (crunch and toss) for the desired length of time. Source: stomachresource.com This 10 minute workout plan will be posted here thru 2011, refer to it as often as you like.   AT HOME - BEGINNER CORE STRENGTH ROUTINE This beginner workout will be posted here until the end of 2010, refer to as often as you need to. Four basic exercises that will strengthen core muscles and improve posture By Chris Carmichael 1. Prone Core Bridge Lay on the floor on your stomach. Lift your body off the ground, supporting your upper body with your elbows directly under your shoulders and your forearms flat on the ground. Keep your body in a straight line from your shoulders to your heels and hold for 30 seconds. Work up to holding for 60 seconds or longer. 2. Side Plank Lie on your left side with your legs, hips, and shoulders in a straight line. Prop yourself up on your left forearm so your elbow is directly under your shoulder. Lift your hips off the floor to create a straight line running from your right shoulder down to your right ankle. Place your top arm along your side. Hold the position for 30 seconds, then lower your hip to the ground. Switch sides and repeat. Work up to holding for 60 seconds or longer. 3. Elbow-to-Knee Twisting Crunch (or Bicycle Crunch) Start out on the floor, on your back, with your knees raised and your hands interlaced behind your head/neck. Curl your left elbow toward your right knee, bringing them together over the center of your body. Return to the starting position and repeat with your right elbow toward your left knee. Continue alternating nonstop for one minute. 4. Reverse Crunch Start out on the floor, lying on your back with your arms by your sides. In one smooth motion, bring your feet up off the floor and crunch your knees toward your chest while pressing your hands into the floor. Crunch far enough to raise your hips off the floor. Lower your hips back to the floor and uncurl your legs until they are straight, with your feet one or two inches above the floor. Repeat nonstop for one minute. Source: runnersworld.com "Try old fashion calisthenics." Calisthenics There are numerous methods to beat the weight and stay fit, calisthenics workout being one of them. Bodyweight calisthenics exercises help in improving the overall fitness, physique and strength of a person. Calisthenics originated from the Greek words, ‘kalos’ meaning beauty and ‘thenos’ meaning strength. Check out the benefits of a calisthenics workout. Every human body has its own innate activity pattern. Added physical activity in the daily routine helps in conditioning the body in a natural way. Calisthenics help in regaining the natural conditioning of the entire body. Methodical, regular exercises like push-ups and sit-ups are intrinsic to any calisthenics workout. They help in toning and strengthening the muscles and also help in improving the overall fitness of the body.   Squats: Stand with feet spread apart, squat as much as possible while keeping your arms parallel to the floor. Get back to the standing posture and repeat. Other types of squats include squatting by lifting one leg off the floor in front of you and positioning both the arms in front of you for balance (mainly for lower body). Sit-ups/crunches: Lie down on your back, position your knees at right angle. Place your hands below your head and support your head while you lift up slowly using your abdomen muscles (mainly for abdomen). Arm rotation: Stand straight and stretch out your arms horizontally. Move your hands in a circular motion both in forward and reverse directions. Knee rotation: Place your feet together, keep your hands on your knees. Gradually rotate your knees clockwise and then in reverse direction for one minute each. Hip rotation: Stand straight and keep your hands on your hips, gradually rotate your hips in the clockwise direction and reverse direction for one minute each. Flutter kicks: Lie down on your back and place your hands below your buttocks. Raise one leg at a time for a minimum of 6 inches from the ground. Follow leg motion similar to motion of kicking legs while swimming. Jumping jack: Start in a standing position with both legs close to each other; hop up while spreading your feet apart as you hop. Keep clapping your hands over your head and then get back to the initial standing position. Start slowly, exercise according to your stamina levels. Slowly and steadily increase the exercise repetitions and period. Calisthenics require high energy levels. Exercise according to the energy levels of your body for the day. You need do all the exercises everyday. You can skip a day of exercising when you feel low and embark again when you feel better. Wear comfortable clothing that is stretchable. A padded floor mat will be immensely helpful for floor exercises. Source: Targetwomen.com

Question Weight training: Free weights vs. machine weights For weight training, is it better to use free weights or machine weights? Answer from Edward R. Laskowski, M.D. There has long been debate about which weight training method is better: free weights or machine weights. In fact, however, no single piece of weight training equipment is best for everyone. Both free weights and machine weights — as well as other types of resistance — can help you increase your strength. The choice depends on many factors, including personal preference.   Free weights are versatile and inexpensive. They also simulate real-life lifting situations and promote whole-body stabilization. Likewise, machine weights also can be effective weight training tools — as long as you use machines that adjust to your body dimensions and allow full range of motion of your joints.   The bottom line? Choose a weight training system that you enjoy and that fits into your lifestyle. And whatever type of resistance you choose, remember that proper technique is more important than the specific type of equipment. Question Strength training: How many sets for best results?I recently read an article that said a single set of strength training exercises builds muscle as effectively as multiple sets do. Is this a new development? I've always heard that multiple sets are best. Answer from Edward R. Laskowski, M.D. For most people, there's little evidence to support the superiority of multiset strength training. In fact, a single set of 12 repetitions with the proper weight can build strength as effectively as can multiple sets of the same exercise. Simply use a weight that tires your muscles at 12 repetitions. As you get stronger, gradually increase the amount of weight. To help ensure continued progress in your strength training program, make your strength training workouts progressively more difficult. It also helps to vary the type of exercise you perform for each muscle group.   If you're hoping to increase muscle mass significantly — during bodybuilding, for example, or to enhance your performance in certain sports — adding additional sets may be beneficial. Remember, however, for most people there's no need to spend extra time in the gym doing multiple sets of the same strength training exercises.

Burn Calories - Get Slim - Lose weight plan   By WLR Dietitian Juliette Kellow BSc RD Give your slimming plan a boost with Juliette's 30 fun ways to burn 300 calories a day Show some leg power and walk fast for 52 minutes   Rearrange your bedroom and lug heavy furniture around for just 35 minutes   Go back to the 70s and rollerskate for half an hour   Hog the ski machine at your gym for 22 minutes   Do a 40-minute low-impact aerobics class   Dust off your bike and go for a 26-minute cycle   Book a badminton court for 45 minutes and persuade a friend to have a game with you   Do 26 minutes of circuit training exercise   Spring clean your house for an hour   Have a laugh with your partner and learn to ballroom dance – a one hour and 10 minute lesson is all you’ll need   Take a 35-minute hike in the countryside – and then order a diet drink when you get to the pub   Go for a 30-minute jog   Get rid of your aggression and have a go at kick boxing – 20 minutes is enough   Tidy up your garden for 42 minutes   Spruce up your front room and paint the walls for 45 minutes   Do a 55-minute class of aqua aerobics   Row vigorously on the machine at your gym for 25 minutes   Have a go at horse riding – you’ll need to book a lesson for 1 hour and 30 minutes   Get together with friends and go ice skating for 40 minutes   Cycle vigorously on the exercise bike at your gym for 20 minutes   Have a fast and furious game of squash for just 17 minutes   Scrub your kitchen floor for 40 minutes   Go for a 21-minute swim, doing front crawl at a fast pace   Scrape off that wallpaper you’ve always hated for 45 minutes   Go clubbing with your friends and dance for at least 35 minutes   Hog the running machine at your gym for 21 minutes and run at a pace of 10 minutes per mile   Walk your neighbour’s dog for an hour   Learn to snorkel at your local pool – you’ll need to practice for 45 minutes   Get into martial arts and have a go at tae kwan do – you’ll only need to do it for 21 minutes Join an aerobic dance class for 30 minutes Source: weight loss resourses.com This will be posted here thru 2010. Tell a friend, and refer back to this page as often as you like.

Question Air pollution and exercise: Is outdoor exercise risky? I've heard that running or biking near a congested road is bad for you. Does air pollution make outdoor exercise risky? Answer from Edward R. Laskowski, M.D. Aerobic activity is one of the keys to a healthy lifestyle. Still, you may experience negative health effects if you regularly exercise in areas with air pollution — especially if you have asthma or another chronic lung disease, cardiovascular disease, or diabetes.   During aerobic activity — even low-intensity activity — you may breathe as much as 10 times more air than you do when at rest. You're also likely to draw air more deeply into your lungs and breathe mostly through your mouth, bypassing your filtering nasal passages. These factors work together to increase your contact with pollutants, making air pollution and exercise a potentially risky combination.   Year-round exposure to air pollution or particulate matter — a mix of tiny specks of soot, dust and aerosols suspended in the air — has been linked to:   Significant damage to the small airways of the lungs An increased risk of heart attacks and strokes in older women An increased risk of death from lung cancer and cardiovascular disease Despite the potential health risks, don't use air pollution as a reason to skip exercise if you're otherwise healthy. To limit the effects of air pollution and exercise:   Time your workouts carefully. Check local air pollution alerts and plan your outdoor workouts accordingly. Avoid outdoor physical activity when pollution levels are highest — in the midday or afternoon in many areas. Avoid congested streets. Pollution levels are likely to be highest within 50 feet (15 meters) of the road. Exercise indoors. Vary your routine with occasional indoor activities. Take a fitness class, check out a local gym or run laps on an indoor track. If you have a chronic condition, share any concerns you may have about outdoor exercise with your doctor.   Question Exercise and illness: Should you exercise when you're sick? Is it OK to exercise if I have a cold but no fever? Answer from Edward R. Laskowski, M.D. Mild to moderate physical activity is usually OK if you have a cold but no fever. Exercise may even help you feel better by temporarily relieving nasal congestion.   As a rule of thumb for exercise and illness:   Proceed with your workout if your signs and symptoms are "above the neck" — such as runny nose, nasal congestion, sneezing or sore throat. Be prepared to reduce the intensity of your workout if needed, however. Postpone your workout if your signs and symptoms are "below the neck" — such as chest congestion, hacking cough or upset stomach. Likewise, don't exercise if you have a fever, fatigue or widespread muscle aches. If you choose to exercise when you're sick, listen to your body. If your signs and symptoms get worse with physical activity, stop and rest. Resume your workout routine gradually as you begin to feel better.

CYCLING Now, if you are looking to increase leg strength and your ability to accelerate fast and sprint, then low-cadence, high-resistance intervals are important for your training. By demanding more power against a big resistance, these intervals are similar to weight lifting on the bike and lead to neuromuscular adaptations that lead to increased recruitment of fast-twitch muscle fibers. In the end, you'll develop the ability to accelerate and sprint faster.   Sample Workout: Muscle Tension Find a gradual climb (5 to 8 percent), shift into a big gear that you can only push at a cadence of 50 to 55 rpm. Stay seated and relax your upper body, and focus on pulling your feet back through the bottom of the pedal stroke and pushing forward over the top of the stroke. Continue grinding your way uphill for five to eight minutes, rest ten minutes, and repeat for a total of two or three intervals.   High-cadence cycling received a lot of attention during Lance Armstrong's first Tour de France victory in 1999 because his pedal speed in the mountains and time trials was notably faster than his rivals'. During his comeback from cancer we discovered that he could produce more power, go faster, and maintain that speed longer by pedaling faster instead of harder. Cancer peeled 17 pounds of muscle from his frame, and mashing big gears with that remaining muscle led to fatigue very quickly. As a result, it made sense for him to purposely shift as much work as possible from his leg muscles to his aerobic engine.   Pedaling faster puts more stress on your aerobic system, but with training, your aerobic system will adapt and you'll be able to sustain a high pace on flat ground and hills for longer periods of time.   Sample Workout: Fast Pedal On a relatively flat road, shift into an easy gear and bring your cadence up to 15 to 16 pedal revolutions per ten-second count. This equates to a cadence of 90 to 96 rpm. Stay seated with your upper body relaxed, and try to pedal even faster while keeping your hips from bouncing. If your hips start to bounce on the saddle, you're pedaling faster than you can control, and you should back off until you can pedal smoothly again. Intervals should be five minutes of continuous pedaling, separated by five to ten minutes of normal cruising cadence riding. Source: Chris Carmichael This workout plan will be posted here thru 2011 so that you may refer back to it as often as you like.

AT HOME WORKOUT! Quick Cardio Blast: Burn up to 150 calories Minutes one to two: High-intensity cardio, jump rope or run up and down stairs. Minutes three to four: Do as many push-ups as you can. Minutes five and six: Jump rope or run stairs again. Minutes seven and eight: Do squats by standing with your back against a wall and squatting as low as you can. Focus on form rather than speed. Minutes nine and ten: Back to the high-intensity cardio, but this time give it your all. Try to get in ten more jumps or stairs in the same amount of time. Source: Apartmentliving.com Tone and Strengthen Do each of these exercises for about one minute. The goal is to move continuously for the entire series. Squats against a wall: Stand with your back against wall and squat down as far as you can. Push-ups: Focus on form, not quantity. Knee push-ups are perfectly fine until you have the strength for military style. Walking lunges with a front kick: Step forward with one leg and lunge until your knee is above your front foot. Stand and kick up, lower your leg and repeat with the other side. Squats/Chest squeeze: Hold a weighted object and pull it in towards your chest as you lift up. Dead lifts: Stand with a weighted object in your hands and bend forward until your back is parallel to the floor. Keep your back lifted the entire time. For an extra challenge, stand on one leg and alternate. Shoulder raises: Keeping your arms straight, lift the weight to the front of your body and hold. Lower slowly and repeat. Side raises: Stand with your upper torso parallel to the floor. Raise your arms to your sides with your thumbs pointing up. Squeeze your shoulder blades together and hold. Triceps Dip: Support yourself on a couch or sturdy chair with both hands behind you, facing away from the chair. Bend your knees and lower yourself using only your arms. Lift and repeat. Wide-leg squat: Stand with your legs spread open past your shoulders and squat as low as you can. Crunch: Lie on the floor and do a set of traditional crunches, with your arms behind your head and your knees bent. Lift up your upper torso, squeeze in your abs, lower slowly and repeat. Source: Apartmentliving.com The above workout will be posted here for you to refer to thru 2011. Always check with you doctor before starting any new exercise program.