All About Exercise Balls

what's the Exercise Balls mean !

Exercise balls are one of the most innovative ways to exercise. These balls catch the fancy of everyone because of their shape and very attractive colors. The real benefit of these balls, which were presented by a group of Swiss medical therapists, is a substitute of support during exercise.

Working with exercise balls will strengthen and tone all the major muscles of the body. The soft texture of the balls make it an ideal choice for Yoga positions, using dumbbells for muscle toning, or working on heavy equipment training.

The advantage of exercise balls is that they are durable and maintain shape well under pressure. The documentation with the balls will provide test load figures for how much weight the exercise balls will hold. The advantage is the fact that the balls provide soft and firm that does not harm your body comfort.

You can find exercise balls in different colors and finishes. You can even get a ball that matches the texture of your room. They are easy to store and you can even roll them under your bed or a table if you prefer. When not in use, you can let the children play with them. These balls are very fun for children because they are very soft and does not cause them any harm.

Medical equipment Originally developed for use in medical therapy, the exercise balls is used to support the body during exercise. These balls will provide support to the body when you do a specific exercise in a specific position and still need to maintain balance. Most exercise balls are made of burst proof latex or other material that is very safe to use.

There are many yoga postures and muscle toning exercises can only be done with the help of a support. For these postures, exercise balls are very useful. The exercise balls will introduce an element of stability to the exercise that would not normally get with the floor exercise.

Your body responds automatically to the instability to keep balanced on the exercise balls. This will help strengthen the muscles that are not actively involved in the exercise.

An exercise is also very useful for physiotherapy treatment. Exercise balls help you get rid of back pain and disorders of the spine. The small range of motion and balance adjustment of the spine that is induced by exercising with the exercise ball will help reduce back pain.

The Swiss ball exercise is for people with back pain, give them a simple way to restore movements after an episode of back pain. It is also due to improved muscle strength, greater flexibility and range of motion of the spine during treatment.

The Best Dumbbell Exercises To Start For Beginners

Dumbbell Exercises To Start

The aim for beginners to weight training must be to lay the foundations for the intensive workouts and exercises that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together different elements such as nutrition and rest but choosing the right exercises is crucial. In this article we describe the dumbbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.

Initially beginners should aim to complete two sets 10-12 repetitions, but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight repetitions to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting exercises program that utilizes other equipment to take you to the intermediate level. 

At the same time, learn to work with these dumbbell exercises in order to get used to working your muscles.

program to begin with dumbbell exercises

Start off training four days a week and parts of the body work on the following basis not forget to include rest days:

Day 1 - Biceps, Back, Abs

Day 2 - hamstrings, shoulders, abdominals

Day 3 - Quads, forearms, calves

Day 4 - Triceps, Chest, Abs

The exercises recommended for beginners are:

CHEST: Bench press, flyes

UPPER BACK: Prone reverse flye, seated reverse flye, bent over row, pullover

SHOULDER: Lateral raise, shoulder press, upright row

TRICEPS: Lying triceps extension

BICEPS: Curl, concentration curl

FOREARMS: Wrist curl, wrist extension

LEGS: Squat, leg curl, calf raise

Walk more steps to Improve Health and Fitness

10,000 steps is the best fitness exercise 

It's a fact, America is becoming obese at an alarming rate and the rest of the world is closely following. We eat more (and more fake stuff) and exercising less or getting no exercise at all. Our health is in steep decline and doctor and hospital visits are at all time highs. Just a short 30 minute walk  exercise a day can begin to change that.

You name it, we have it, and it's getting worse. Heart and cardiovascular disease, hypertension, stroke, levels of glycemic control, diabetes, obesity, etc.. The U.S. 

Surgeon General recommended that at least 20 to 30 minutes of moderate physical activity each day and many of us are well below even that.

Studies show that the average person take about 3,000 to 5,000 steps per day, and some even much less. Let's face it, just do not exercise our ancestors did a hundred years ago or more and tend to eat more refined foods. For some of us, most of the actions we take are on the couch watching TV in the fridge so we can fill snacks. For others, like me, we sit at a computer all day as part of our work.

how to walk as fitness exercise ?

Many health experts recommend we walk 10,000 steps per day to maintain your weight and overall health. 10,000 steps are approximately 5 miles, more or less depending on the length of the stride. You will need to buy and use a pedometer to count the number of steps you take each day. Follow the instructions that usually come with the pedometer. 

Do this for a week or two and get a good average number of steps. Your goal is to reach 10,000 or more steps each day. There is nothing magical about 10,000, but it will put you on the right track.

Generally, a person burns about 100 calories walking a mile, depending on age, size and fitness level. The heavier you are, the more calories are burned.

tips to get more steps and walk easly (exercising without exercise !)

Be creative on how to increase your steps. At work, take a walk during lunch. Go for a walk with your spouse or children. Walking the dog. Walk to the store instead of driving or parking at the far end of the parking lot. Use the stairs instead of the elevator. For me, taking a walk 2 miles briskly in the area twice daily (aerobic walking) every day. Just do whatever works best for you, but do it! You will need good walking shoes and socks to prevent injury when walking for fitness exercise (like aerobic walking). 

more about walk exercise 

Go to your favorite search engine and type in "10,000 steps" to learn more about this economy, life-changing life of the program. The information is abundant.

An effective exercise routine for beginners

effective exercise routine

Let’s start with this very important rule: NEVER OVERDO THE FIRST FEW SESSIONS. Many beginners to exercising fall in this trap, especially when they do not have qualified trainers with them. They get too excited and lose patience. They try to produce in two weeks what often takes years to achieve.

They begin by going all out right from the start doing as much as they can. The next day, their joints and muscles lock up in pain. Then, they get discouraged, stop exercising for a while and give it up altogether. Workouts should start out smooth and easy.

Here is a warm-up exercise routine to do 1 set of before every workout, but do 3 sets of these functions can be a good workout, especially if you are a beginner.

LEG STRETCH

Lean over deeply on your left foot while your right leg is stretched out to your right side. Maintain balance. 

Slowly lift with your left leg to a standing position. 

As you stand, spread your feet wide apart.

Repeat this for ten counts.

Do steps 1 to 4 again, this time, alternate the legs’ position (left becomes right, and vice-versa).

This exercise warms up your legs, calves, and abdomen.

LEG SQUAT  

Stand erect, chest out, with your buttocks protruding and your stomach in. Put your hands straight out in front of you. Relax. 

Do squats by bending your legs to lower your body. Bend your legs until your upper legs (thighs) are parallel to the ground and you are in a squatting position. Keep your body erect as you squat. 

Then raise yourself as you straighten your legs back to a standing position. 

Do around 5 to 10 squats. Inhale deeply as you go down. Exhale as you stand up.

This exercise warms up your leg muscles, calves, and the muscles in your abdomen.

TRUNK TWIST

Stand with your feet about 3 feet apart. Relax.

Place your hands behind your head with your elbows out to the sides.

  

Very slowly, twist your body to your right without moving your legs or feet. Try to twist to your right as far as possible. Your face and body should be facing your right side while your legs remain steady. Then hold on to this position for 10 seconds.

Do the same to your left side.

This exercise warms up your legs, back muscles, and abdomen. 

ARM ROTATION

Stretch out your arms to your sides. Keep them level with your shoulders. 

Simultaneously rotate both arms to the front. Do this 20 times each rotation. 

This exercise your shoulders, arms, and back muscles.

ARMS PRESS

Bring your right and left palms together. Have all fingers and palms pressing each other in front of you while pointing the fingers upwards.

Simultaneously push one palm against the other as hard as you can. Keep pushing for 5 seconds. Relax. Then push again for 5 seconds.

Do this ten times. Exhale as you push, and inhale as you relax.

Then press both palms in front of you while having their fingers pointing in different directions one set of fingers pointing to your left, the other set to your right. If your left fingers point to the right, your left hand should be under your right hand. 

Push both palms against each other, the left palm pushing upwards, the right palm pushing downwards. 

Exhale as you push, and inhale as you relax. Do this ten times. Then change the positions of your palms (left over right) and do the same procedures.

This exercise your forearms, arms, shoulders, and latissimus muscles (the muscles at the sides that give your body a V shape).

NECK PUSH

Gently move your head to your right side while your right hand gently pushes back against it. Do this once.

Gently move your head to your left side as your left hand gently pushes back against it. Do this once.

Gently move your head backwards as your left or right hand gently pushes back against it. Do this once.

Gently bow your head to the front as your right or left hand gently pushes against your forehead. Do this once.

This exercise strengthens your neck muscles. Never do neck rotations. 

PUSH-UP

Do slow push-ups from 10 to 15 counts.

This exercise your arms, chest, shoulders, part of your abdomen, and part of your back muscles.

JOGGING

Jog in place for 3 minutes.

Then jog in place a lot faster for 2 minutes.

Then jog in place with a normal pace for another 3 minutes. 

This exercise gives you a good leg and calf warm-up. This also serves as aerobics for your lungs and heart.

That's it! That should do it. After the warm exercise routine above exercises for a while, you should be ready to start lifting weights and cardio workouts regularly. Then do 1 set of these exercise routine  to warm up properly before you start each workout.