FITNESS BALL EXERCISES

It’s a dream of every one to lose weight, get into a good body shape, and be energetic.
It can be possible through signing up at local gyms.

However, most of the people prefer purchasing home fitness equipment for their convenience and effectiveness.

One of the best options to consider while purchasing home fitness equipment is fitness ball. Fitness ball is also known as exercise ball, gym ball, Pilate’s ball, therapy ball, yoga ball, sports ball, and Swiss ball.

The fitness ball exercise is becoming very popular for its wide benefits. The major benefit of a fitness ball exercise is it allows the body to react to the ball’s instability while maintaining your balance and involving more muscles too.

The fitness ball exercises mostly works on core muscles of the body, back muscles, and abdominal muscles.

The fitness ball exercises can be used to develop overall body strength and control of the core muscles, the abdominals, back, chest, arms, and legs. Want to try fitness ball exercises but don’t know how to start? You can try these fitness ball exercises given below.

Elevated Pushups

This fitness ball exercise works on muscles of shoulders, triceps [Tricep Exercises], and abs. To do this, keep the front of your knees on the ball and hands on the floor in such a way that your body is parallel to the floor.

Now, look down at the floor and lower your face to few more inches, then get back to the starting position.

Core Crunchers

This fitness ball exercise focuses on abs and core muscles. To do this exercise, stand on your knees, bend at the waist and place your elbows on the fitness ball.

Now, squeezing your abs, move the fitness ball forward until your upper body and thighs form a straight line. Then, return to your starting position.

Trunk Extension

This fitness ball exercise works on lower back muscles. Start this exercise by getting down on your knees and place your upper body on the top of the ball, with your hands behind your head or arms lightly squeezing the back of the ball.

Now, lift your chest from the ball until your spine is in a straight line or extended slightly. Then, get back to the starting position.

Basic Crunches

This exercise focuses on abs. To do this exercise, keep your feet flat on the floor, lower back on the ball, and upper body and thighs parallel to the floor. Do crunches routinely by lifting just your shoulders and upper back off the ball, by means of your abs.

Seated Wall Roll

This fitness ball exercise works on quadriceps, hamstrings and buttocks. To do this exercise, stand by keeping your back to the wall, feet shoulder-width apart, and set the ball in between the wall and your lower back.

Now squat yourself by allowing the ball to move along your back until you are in a “sitting” position (forty-five degrees angle). Then, get back to the starting position.

The best aspect about fitness ball exercises is that they work on multiple muscle groups and is possible to do several different variations with single equipment.

GOOD SITTING POSTURE

Good Sitting PostureYour back has three curves -cervical (neck), thoraic (chest), and lumbar (lower back). All three curves should be aligned to keep your back in balance. Often, we slouch in our chairs or bend forward over our work, which throws these curves out of balance.

Try the following tips to support and balance your back while sitting.
1.First, place a pillow (or rolled up towel) at the back of your chair seat to support your lower
back.
2.Then, move your seat as close to your work as possible to keep from bending forward.
3.Finally, angle your work (or VDT screen) so you can look straight ahead rather than looking down.
4.Strong, Flexible Muscles

The following exercises help build strong, flexible muscles to support your back. They also help relieve tension that can occur when you sit in one position for a long time. Each exercise takes only a few minutes, and can be done while you sit. Try a few and feel the difference! (Note: Be sure your chair is stable before beginning these exercises and stop if you feel any discomfort.) Sit Back and Relax Once you learn how to care for your back while you sit, you can sit back and relax, knowing that you're keeping your back healthy and strong. Sitting doesn't have to be a Pain in the back if you keep fit while you sit.

· Let your head roll forward. Slowly rotate your head without straining your neck. Repeat 5 times in each direction.

· Sit as shown with feet flat on floor. With your hands on chair (or desk) for support, slowly raise your thighs a few inches above your thighs a few inches above your chair seat. Repeat 5 times.

· Clasp your hands behind your head and push your elbows back. Release the tension, then repeat 5 times.

· Slowly lean forward until your upper body is resting on your lap. Hold for 10 seconds. Place your hands on your knees. Sit back up. Repeat 5 times.


If you spend most of your weekday sitting in front of a video display terminal, you've probably noticed that using a computer can be a pain in the neck, the eyes and almost every other part of your body! It's no wonder computers cause eye strain. Studies have shown that computer users tend to stare at a glowing screen without blinking for much longer periods than do people who use typewriters. This is why many people using computers experience dry eye problems. In addition, computer screens reflect a great deal of glare - from windows, overhead lights and even the user's own bright clothing. Finally, many computer users sit practically face-to-face with the monitor.

Whether you spend every day or only a few hours a week using a computer, there are steps you can (and should) take to reduce the physical strains from computer use. Steps to follow, when using a computer:

· Have a thorough eye examination. While everyone should have their eyes checked once a year, annual eye exams are especially important for computer users.
· Follow the "20/20 rule." Keep your face at least 20 inches from the screen and pause every 20 minutes or so to look around the room, so your eyes can focus on distant objects. Regular eye exercise helps prevent eye strain.
· Place all materials you are working with at the same distance as the screen. This reduces strain of your eyes and neck.
· Make sure you have a glare screen, which should block glare without making the characters on the monitor appear fuzzy. Also if possible, move or adjust the computer screen to avoid reflections from windows or indoor lights.
· Sit on a stable, comfortable, adjustable chair. If it is possible to put the keyboard a few inches below the desktop, for example, with an adjustable table, or by using a center drawer of a desk for a pullout keyboard rest, do so. This will keep your arms at a more comfortable angle.
· Place computer monitor at a 35-degree angle below your eyes. This reduces incidence of Dry Eye.
· Use preservative-free artificial tears intermittently when on the computer if your eyes get red and irritated. Much of computer fatigue is caused by Dry Eye.
· Finally, take periodic breaks from the computer during the day, walk around and do some non-computer tasks for about 15 minutes every two or three hours.

The Top Ten Mistakes People Make in the Gym

This survey of 3,000 fitness professionals points out the biggest mistakes in the gym.
In some cases, these mistakes may simply mean the difference between an effective and an ineffective workout. Other mistakes, however, can be more costly, leading to strain and injury.

ACE, America's Authority on Fitness, shares the following mistakes commonly made in the gym and offers tips to help individuals stay safe during their workout.

1. Not stretching enough: Stretch immediately following an aerobic activity while your muscles are warm and pliable to prevent injuries.
   
2. Lifting too much weight: Never lift more than your muscles can handle. Gradual, progressive resistance is a far more effective -and safe - way to increase muscle strength.
   
3. Not warming up prior to activity: Muscles need time to adjust to the new demands aerobic activity places on them. Start slowly and gradually increase intensity.
   
4. Not cooling down after any type of workout: Take a few minutes to lower your heart rate and stretch your muscles. This improves flexibility and helps prepare the body for your next workout.
   
5. Exercising too intensely: It's more effective to sustain a moderate workout for longer periods of time than to exercise intensely for only a few minutes.
   
6. Not drinking enough water: Don't wait until you’re thirsty to drink water - you're already on your way to dehydration. Keep a water bottle close at hand during exercise and throughout the day.
   
7. Leaning heavily on a stairstepper: Leaning on the stairstepper is hard on both the wrists and the back. Lower the intensity to the point at which you can maintain good posture while lightly resting your hands on the rails for balance.
   
8. Not exercising intensely enough: Exercise intensely enough to work up a light sweat and get your heart beating in your training zone.
   
9. Jerking while lifting weights: When you have to jerk the weight, it's likely you're jerking other muscles as well. This can lead to strain and injury, with the muscles of the back being particularly vulnerable. Control the weight, don't let it control you.
   
10. Consuming energy bars and sports drinks during moderate workouts: Unless you're working out for longer than two hours per day, you don't need to supplement with high-energy bars and drinks. (High-energy is often a code word for high-calorie.)

Exercise Helps Heart Handle Stress

We know aerobic exercise can lower blood pressure. But most studies demonstrating this effect have looked at healthy adults, rather than the overweight hypertensive adults who are at greater risk of heart disease.

A recent study at Duke University Medical Center in Durham, N.C., found that aerobic exercise can not only help overweight hypertensive adults lower their blood pressure, but also improve their overall cardiovascular response to mental stress, another risk factor for heart disease.

Ninety-nine sedentary overweight men and women with an average body mass index (BMI) of 32 and moderately high blood pressure (130-180/85-105 mmHg) were divided into three groups.

For six months, one group bicycled, walked or jogged three to four hours per week at 70 percent to 85 percent of their initial heart-rate reserve.

A second group followed the same exercise routine, but also consumed a low-fat diet of 1200 to 1500 calories per day.

Compared to the sedentary control group, both exercise groups lowered their blood pressure at rest and when under mental stress.

Other benefits of regular aerobic exercise were lost weight, improved cardiovascular fitness, lowered heart rate, more dilated blood vessels and more efficient pumping of the heart.

Yoga & Obesity - Yoga For Weigth Loss

What is obesity?

• Excess accumulation of fats (Resulting in increased weight)
  
• In today's technology dominated world, physical activity has decreased resulting in accumulation of fats.
  
• Obesity may become reason for various other diseases.
  
• Obesity is physical, mental and emotional

Obesity and Yoga

• Yoga has considered all aspects of Obesity (physical, emotional and mental)
  
• Regular practice of Yoga and controlled life style reduces obesity (weight is reduced).
  
• Yoga makes human being agile, efficient and slim.
  
• Yoga is suitable for people in any age group.
  
• Yoga helps achieve control over mind and behavior (one can easily control food habits and change life style to reduce the obesity.)
  
• Yoga has different effect on obesity, which is permanent in nature than other techniques for obesity reduction. Weight loss is permanent but one needs to practice few important techniques regularly.
  

Obesity Symptoms

• Obesity increases weight, reduces physical movements, and also brings in slowness in emotional and mental activities.
  
• Food intake increases.
  
• Obesity can result in frustration.
  
• Laziness increases, reducing overall efficiency.
  
• Sometimes obesity can create obstruction to breathing process.
  
• Obesity may result in heart problems, diabetes or blood pressure.
  
• Obesity Reasons ---- Food Habits
  

Excess consumption of fats, protein diet

• Eating food, which is sugar rich
  
• Consuming food all the time, which includes milk, butter, cheese, oily food, non-vegetarian food, tea, coffee, bakery products, rice etc.
  
• Not eating raw food, fruits, vegetables rich in fibers
  

Obesity because of physical problems

• Obesity can be hereditary
  
• Digestive disorders may result in obesity
  
• Improper functioning of Endocrine gland system
  
• Problems in the nervous system
  
• Imbalance in emotional and mental activities
  

Obesity as a result of life style

• Lack of exercise
  
• No physical movement, driving cars and other vehicles
  
• Sitting and watching TV, movies, working on computers
  
• Consuming cold food from fridge all the time
  
• Various ways to get rid of Obesity
  

Practice of Yoga and various exercises

• Regular exercise like running, swimming etc
  
• Yogasanas like Paschimotannasana, SaralHastaBhujangasana, Sarvangasana, Halasana, Dhanurasana, Veerasana, Trikonasana, ArdhaMatsyendrasana etc
  
• Along with Yogasanas Sun salutation is very effective for obesity reduction, also Pranayama, cleansing processes like agnisar, uddiyan bandha etc helps
  

Food habits
-- The lunch and dinner timings should be fixed
-- The time difference 2 meals should be 4 hours
-- Low fat meal, with fiber rich vegetables and fruits should be taken.
-- Reduce fats, excess calories, sweets, milk, butter, cheese etc in meals.

Other useful habits

• Do not sleep for more than 6 to 7 hours
  
• Try to stop addictions such as smoking, drinking alcohol or any other drugs.
  
• Taking help from dietician, one should fix the daily diet schedule.
  
• If possible take massage and steam bath regularly.

The Five Worst Fitness Ideas of All Time

The old saying goes that with time comes wisdom.

That's certainly the case in the world of sports and fitness, where decades of research have increased our knowledge of how the body works and how best to train it.

Of course, that doesn't mean we've seen the end of whacky exercise ideas or outlandish weight-loss schemes (e.g., The Hollywood Diet, Electric Muscle Stimulation machines).
But to show you just how far we've come, here are ACE's top five worst fitness ideas of all time.


1. Dehydration A common, pre-20th century belief was that you should withhold water or you'd get too heavy or sick.


2. Recreational drug use during competition In 1869 cyclists were known to use ''speed balls'' of heroin and cocaine to increase endurance. The use of caffeine, alcohol, nitroglycerin, ether, strychnine and opium also was common among athletes in the late 19th century.

3. All-potato diet Early 20th century scientist Horace Fletcher pushed this, along with excessive mastication of food - ''chewing your way to health.''

4. Physics for the bowels Applied by early 18th-century British trainers

5. Vibrating belts that proponents claimed would shake weight off

Exercise Ups Brain Power

The next time you go for a run or take an indoor cycling class, think about this: You may be getting smarter. Or at the very least, stimulating the development of new cells in the learning centers of your brain.

Researchers at The Salk Institute for Biological Studies in La Jolla, Calif., examined the newly formed brain cells in mice.

They discovered that ''voluntary exercise in a running wheel increased cell proliferation.''

It is important to note that these mice were fully developed and yet still experienced brain cell regeneration, a function once believed to be limited to developing mammals.

But it wasn't just the exercise that helped increase cell development. A second, related study published in the same journal reports that cell development in this part of the brain also increased when the mice were placed in interesting, varied environments with plenty of stimuli.

So what makes for a good workout - a stimulating environment and challenging exercises - is also good for the brain.

Can Exercise Prevent Ulcers?

Although many people are infected with Helicobacter pylori, the bacteria that cause ulcers, few people actually develop ulcers.

Other factors, such as non-steroidal anti-inflammatory drugs (NSAIDS), stress and smoking, influence the chance of developing an ulcer.

In their search for other lifestyle factors at work, researchers studied the effect of exercise in a survey of more than 11,000 people.

Men who were moderately active — defined as walking or jogging up to 10 miles per week, or equivalent activity — had 46 percent less risk of developing intestinal ulcers than their sedentary counterparts.

Men who were active — defined as walking or jogging more than 10 miles per week — reduced their risk by 62 percent.

This correlation held only for intestinal ulcers, not stomach ulcers, and there was no evidence that exercise protects against ulcers in women.

Exercise is Good for Women

A large-scale, six-year study involving 39,372 American women over age 44 confirms that exercise reduces the risk of coronary heart disease in women.

The study found that the more energy women spent exercising, the lower their risk of developing heart disease, including heart attacks, regardless of other factors.

Among the approximately 23,000 women who did not engage in any vigorous activity, women who walked as little as one hour per week had about half the risk of more sedentary women of developing heart disease.

Intensity was less of a factor than the total amount of time spent walking.

Exercise Improves Balance in Older Adults with Knee Osteoarthritis

More evidence that exercise improves balance: Researchers at Wake Forest University and the University of Tennessee tested 103 adults over age 59 to see if regular, long-term exercise improves balance in seniors with knee osteoarthritis.

Subjects were divided into three groups. The aerobic exercise group walked at 50 percent to 85 percent of heart-rate reserve for 40 minutes at a time, interspersed with short rest periods if necessary, three days a week.

The weight-training group lifted free weights three days per week. They performed two sets of 10 to 12 reps of nine different exercises to strengthen both the lower and upper body.

The control group attended health education classes.

Subjects exercised under supervision for the first three months, then continued on their own for 15 more months, with regular follow-up calls to keep them on track.

Both aerobic walking and weight training significantly improved postural stability compared to the control group, whose balance deteriorated over the year and a half.

When subjects stood with their eyes closed, weight trainers swayed the least. When standing on one leg with their eyes open, walkers were able to balance the longest.