Category Archives: Fitness

Exercise, one of the most important means of maintaining wellness, helps people generate more energy, control weight, manage stress, and boost the immune system; it also provides many psychological benefits, such as feelings of competency and confidence. It protects against heart disease, diabetes, high blood pressure, osteoporosis, some types of cancer, and premature death.

Physical activity and exercise for health and fitness—The U.S. Surgeon General published Physical Activity and Health, summarizing the relationship between physical activity and health. A major goal of the report is to get Americans moving because rates of physical activity have remained low.

Our editors have compiled an extensive range of articles, calculators resources and links about fitness so please browse our pages and you should be able to find all of the information you need.

It pays to be fit in your 20s

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Study: It pays to be fit in 20s
Participants who were out of shape had more health risks in 30s, 40s

People who are out of shape in their 20s run a high risk of developing high blood pressure, diabetes and other heart attack risk factors by their 30s and 40s, according to a study in which people were given treadmill tests of their fitness.

The lesson: “People can’t wait until middle age to try and protect themselves,” said lead author Mercedes Carnethon, an assistant professor of preventive medicine at Northwestern University.

The study involved about 4,400 men and women who were given a treadmill test when they were 18 to 30. Most of them were followed for 15 years after that.

Those who did not do well on the treadmill test faced double the risk of developing high blood pressure, diabetes or a condition called metabolic syndrome, compared with highly fit participants. Metabolic syndrome is a cluster of symptoms that includes high blood sugar, poor cholesterol levels, elevated blood pressure and a fat belly.

Some participants underwent a second treadmill test, seven years after the first. Those who became more fit during those intervening years reduced by 50 percent their risk of diabetes and metabolic syndrome.

The study is published in Wednesday’s Journal of the American Medical Association.

The findings “confirm what common sense has always told us: Lack of fitness in youth is not a good thing for later life,” said Dr. Teri Manolio, director of epidemiology at the National Heart, Lung and Blood Institute, which funded the research.

Fitness levels were determined by how long participants could walk on a treadmill without becoming fatigued and short of breath.

Express workout

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It’s a busy old world and time is of the essence. Here’s how to make every second count.

Spare minutes (let alone hours) are hard to come by in these helter skelter times. When they can be found, the majority of us want to put them to good use by doing such productive things as watching tv, chatting or simply staring at the ceiling relishing in our good fortune. But the fact is you can do all of the above and still have enough time to squeeze in an effective workout.

Don’t believe us? Then take it from the experts. Dean Piazza, personal trainer and head of www.getfit.com.au, says that if we choose the right moves and perform them in the correct way, we can achieve amazing things in short periods of time.

“Express workouts are a great way to increase your fitness level and drop a few kilograms along the way,” says Piazza. “Because they’re shorter you can push yourself harder. Sometimes that increase in intensity is the difference between excellent results or just maintaining your current fitness level and weight.”

Today many health clubs offer express classes for members who are pressed for time. There’s Spinning Express, Step Express and even Yoga Express. Express classes tend to be extremely popular, particularly with stressed out city workers. The reason?

They provide maximum results in minimum time.

“They’re time efficient so you won’t be running late for work or your next appointment,” says Piazza.

“It’s easier to stay focused and motivated for 30 minutes. It’s always the first half of a regular hour long workout that flies by, the second half can drag on.”

If classes aren’t your thing, you can adapt an express-style workout for the lounge room or the local park. As long as you keep up the pace you won’t shortchange your results.

This comes as good news to Melanie Symons, 28, from Channel Seven’s backyard makeover series Ground Force and Great Summer Ideas, a one-off special jam-packed with tips on how to enjoy summer. Shooting Ground Force takes a full two days a week, then there are the planning days and days spent sourcing materials. Symons also has to record voice-overs and attend press appearances and launches. Accordingly, there’s not much workout time left over.

“My schedule is chockablock,” she says. “It’s easy to think, `Oh, I can’t work out because I only have half an hour’.”

We explained that 30 minutes is plenty of time and Symons now plans to follow our Express plan from here on in.

And if Symons can find enough time to follow our super speedy fitness program, then so can you. Here’s how.

need for speed
To get the maximum amount out of this program, your best bet is to perform it at least three times a week. You should spend roughly three minutes on each move. Between moves you need to skip for three minutes. There are five moves so, all up, this workout will take about half an hour. If 30 minutes is too much for you, then cut the skipping sessions back to one minute only.

If you’re already pretty fit, you can increase weights or repetitions and give yourself that extra push. The ultra-fit can increase the skipping sessions. Finally, for those who aren’t coordinated enough for skipping, such as myself, try power walking, jogging or cycling. Whatever floats your boat.

bicep curls
Stand with feet slightly wider than shoulder-width apart, knees slightly bent. Hold a dumb-bell in your hand. Slowly curl your hand up towards your shoulder and then slowly lower towards your hip. Each move should be performed to a count of two. Use a weight that is heavy enough for you to perform two sets of 15, but not a single repetition more.

push-ups
Lie face down with hands slightly wider than shoulder-width apart. Raise your lower body onto your toes and then, using your upper body, push up. Slowly lower your upper body towards the floor, keeping your body in a straight line and repeat. Aim for as many as you can within a three minute period. Not strong enough? Try modified push-ups (from your knees rather than your toes) instead.

the bicycle
Lie on your back, bend and raise knees so they’re in line with hips. Keeping your left leg in position, extend your right leg. As you do so, bring your right elbow towards your left knee. Then, pull your right knee back in towards you and repeat on the other side. Keep elbows wide and hands at the sides of your head

squats
Stand with feet shoulder-width apart, knees slightly bent. Sit down as though into a seat, ensuring knees don’t shoot over toes. Lower as far as you can without allowing your upper body to lean more than 10cm forward, then push back to a standing position.

lunges
Stand with feet slightly wider than hip-width apart, hands on hips. Square shoulders and then step forward with your right leg. Let your left knee drop towards the floor until your shin is parallel to the ground. Push back to starting position and repeat. To increase intensity, hold dumb-bells in your hands or a weighted bar-bell across your shoulders.

no pain, major gain
Ground Force star Melanie Symons has been following the same workout for close to six years! This is very naughty because her body would have adjusted to it long ago, meaning her workout is no longer as effective as it should be. You need to shock your body by chopping and changing your workouts.

Most exercise physiologists agree you need to change your workout program at least every six weeks. Challenge yourself with new exercises or entirely new workouts such as salsa dancing, Yogalates or tai chi.

You never know – you might stumble across a new passion.

For every express workout you sweat through, you’ll need to do two longer workouts of about 45 to 60 minutes. But don’t panic – you won’t be working at the same intensity. If the express workout calls on you to work at a Rate of Perceived Exertion of about eight or nine out of 10, your longer workouts should be performed at an RPE of about six out of 10.

The Dangers of Excess Body Fat

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Most people’s primary motivation for weight management is to improve their appearance. Equally important, however, are the many other benefits of proper nutrition and regular exercise.

Weight management through reduction of excess body fat plays a vital role in maintaining good health and fighting disease. In fact, medical evidence shows that obesity poses a major threat to health and longevity. (The most common definition of obesity is more than 25 percent body fat for men and more than 32 percent for women.) An estimated one in three Americans has some excess body fat; an estimated 20 percent are obese.

Excess body fat is linked to major physical threats like heart disease, cancer, and diabetes. (Three out of four Americans die of either heart disease or cancer each year; according to the National Health and Nutrition Examination survey, approximately 80 percent of those deaths are associated with life-style factors, including inactivity.)

For example, if you’re obese, it takes more energy for you to breathe because your heart has to work harder to pump blood to the lungs and to the excess fat throughout the body. This increased work load can cause your heart to become enlarged and can result in high blood pressure and life-threatening erratic heartbeats.

Obese people also tend to have high cholesterol levels, making them more prone to arteriosclerosis, a narrowing of the arteries by deposits of plaque. This becomes life-threatening when blood vessels become so narrow or blocked that vital organs like the brain, heart or kidneys are deprived of blood. Additionally, the narrowing of the blood vessels forces the heart to pump harder, and blood pressure rises. High blood pressure itself poses several health risks, including heart attack, kidney failure, and stroke. About 25 percent of all heart and blood vessel problems are associated with obesity.

Clinical studies have found a relationship between excess body fat and the incidence of cancer. By itself, body fat is thought to be a storage place for carcinogens (cancer-causing chemicals) in both men and women. In women, excess body fat has been linked to a higher rate of breast and uterine cancer; in men, the threat comes from colon and prostate cancer.

There is also a delicate balance between blood sugar, body fat, and the hormone insulin. Excess blood sugar is stored in the liver and other vital organs; when the organs are “full,” the excess blood sugar is converted to fat. As fat cells themselves become full, they tend to take in less blood sugar. In some obese people, the pancreas produces more and more insulin, which the body can’t use, to regulate blood sugar levels, and the whole system becomes overwhelmed. This poor regulation of blood sugar and insulin results in diabetes, a disease with long-term consequences, including heart disease, kidney failure, blindness, amputation, and death. Excess body fat is also linked to gall bladder disease, gastro-intestinal disease, sexual dysfunction, osteoarthritiis, and stroke.

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Beginners Guide to Getting Fit

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The very thought of going from zero fitness and marshmallow softness to full stamina, firmness and energy can seem overwhelming – enough to make you want to lie down. But even against the odds and the tide of excuses and a history of couch-potatoness, you can start. And you can continue.…into a regular routine of exercise. If you’re at this point in your life, you’re the right candidate for transformation. This plan just may be your best bet.

Change is an all-or-nothing proposition. You either do it, or you don’t. You can’t just exercise for 3 times one week, once the next week, take a couple of weeks off, go twice a week, and so on and expect to reap all the benefits.Only a handful of people can get into a regular exercise routine by suddenly beginning to exercise. Something just clicks inside and they workout with energy, and they enjoy it. But for the other 95%, getting into a regular routine with exercise is not so easy.

For these people, beginning an exercise program comes in stages, step by step, many of which happen before you even slip on your workout shoes or enter the gym. The very fact that you’re reading this article means that you’re already in one of the important first stages. And continuing to exercise regularly is also a process of change, a cycle of smooth sailing and bumpy seas.

Fortunately, there are techniques that you can use to help you move to the next level. Just be aware that the stage you are in changes all the time. Of course, once you know where you are, it’s easy to see what’s next. Here’s how to get there….

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Cycling for Fitness

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Back when we were kids riding a bike was all about having fun or simply getting from A to B. But we grew up, as kids do, and we discovered cars were a more effective form of transport. Not surprisingly our trusty two-wheelers were left to rust away. But perhaps that was a mistake. Even adults need a little fun every now and again and cycling still involves plenty of it. If that’s not enough to tempt you back on to the saddle, then think about this. Biking will help you build the body of your dreams and in no time at all. “Biking is a full body workout,” says Michael Kamahl, owner of Woolys Wheels in Paddington, Sydney. “It burns lots of kilojoules, tones all of your muscles and there’s no impact so it’s easy on your joints. It’s great for your butt, thighs and calves and, if you include some hills, you’ll also get an upper body workout, and it’s fun.” Before you hit the road, there are a few things you’ll need. Number one – a bike. Today’s shiny machines come in a range of prices. However, you’d be hard-pressed to find a quality, brand new bike for under $500 and many cost more than $2000.

On Your Bike

If you’re new to the sport, your best bet is a bike in the lower price range. There’s no point going the whole hog at this stage. That said, don’t skimp on quality. Do that and you risk injuring yourself or having to replace the bike at a later stage, both of which will cost more in the long run. So, what’s the difference between a $500 bike and the $2000 version? According to Suzanne Schlosberg and Liz Neporent, authors of Fitness For Dummies (Wiley Books), generally the more expensive the bike, the stronger and lighter its frame. “A heavy bike can slow you down, but unless you plan to enter the Tour de France, don’t get hung up on a matter of grams,” they say. “As you climb the price ladder, you find materials such as aluminium, carbon fibre and titanium. The price of the bike also depends on the quality of the components.”

Before you buy your bike, have a chat to staff members at reputable cycle stores. Explain what you want to use your bike for (long distance rides, commuting to work) and they will be able to tell you which bike you’re best suited to. If you buy from them they will also ensure your bike is adjusted to fit you. This will make a massive difference in terms of enjoyment and comfort. “There are now more sizes than ever,” says Kamahl, “and you need to have the right size for you. A bike specialist will help you select the right size and also the right style. You might want a racing bike, but if you’re just riding for fitness, perhaps you’d be better suited to a bike that’s built for comfort.” Before you hit the road you’ll also need a helmet. If you plan to ride for lengthy periods of time, consider gloves to protect your hands and padded cycling shorts to protect your butt. A water bottle that can be clipped to your bike’s frame will come in handy, as will a spare tyre kit – just make sure you learn how to use it.

Once you’ve got all the necessary gear you’re ready to get out there. But to get the most from your workout there are still one or two things you need to think about. If you want maximum benefit from your cycle, pedal at an easy cadence (the number of revolutions you peddle). An easy cadence means you should be able to spin the pedals without too much trouble. If you use too much tension you’ll be forced to turn the pedals in slow motion. Do this and you risk knee damage (not to mention aching thighs) and you’re likely to tire prematurely and miss out on a good workout. “The more revolutions the better,” says Kamahl. “This will increase your aerobic fitness and it will ensure you don’t get big thighs. On today’s bikes, the gears are numbered. All you have to remember is that the lower the numbers, the easier it is.”

One of the greatest things about cycling is that even beginners can (and will) quickly build up to 25 kilometre rides. Do this a few times a week (three is optimal) and your fitness levels will soar. Not only that, but your fat levels will drop dramatically and long, lean muscles will begin to appear. Remember to begin with a distance you’re comfortable with. Not sure what level you’re at? Try the talk test. While cycling you should be able to talk at all times. If you can’t spit out a couple of words, you’re pushing yourself too hard. If you can belt out the latest Delta Goodrem hit you need to crank up the pace. Each week increase your distance by no more than 10 per cent. This will help you avoid injuries and also physical (and mental) burnout. Once your fitness increases you can add interval training to your workout program. This means pushing hard and then easing up to allow recovery. Try cycling hard for four minutes and then taking it easy for two. Repeat five times for a 30 minute workout. Do this at least once a week and you’ll see dramatic changes in fitness, strength and body shape.

basic program A long-distance ride (begin with 45 minutes) three times a week. Once your fitness has increased, add one 30 minute interval training session.

If you’d like all the benefit of cycling, but are not the outdoor type, consider spinning. This group class taught on stationary bikes is available at most major gyms, and involves pedalling a stationary bike while an instructor talks you through a workout. During the class you vary pace and intensity. Most classes run for 45 minutes to an hour. That may not sound like long, but be warned – they can be exhausting. Having said that, it is also great fun and it burns fat like nothing else. It also strengthens the butt, thigh and calf muscles and builds great abs.

basic program Try a class first. If you like it, build up to two or three classes a week.

All Abdominal Exercises are Not Created Equal

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by J. R. McNeal, M. S., C.S.C.S. and W.A. Sands, Ph.D.

The fitness industry is replete with exercise devices designed to enhance fitness or sculpt the body. They are marketed to the unsuspecting and often gullible consumer, promising quick fixes and effortless results. Oh, if only it was that easy! Considering the amount of money Americans spend on fitness gadgets, we should be the fittest nation in the world instead of the fattest! One of the most recent trends in the industry is the emergence of the various abdominal conditioning devices, designed to “isolate” the abdominals (as if that were possible!), reduce neck strain, and in general make exercising the abdominal muscles an enjoyable experience. Are all of these devices created equal? How do they compare to a regular crunch, or the “forbidden” situp? The purpose of our investigation was to answer these questions. We decided to compare 6 different commonly performed exercises and devices to see if indeed there are differences in muscle activation and range of motion. By comparing the amount of muscle activation achieved, we can make recommendations regarding the relative value of one exercise over another with respect to force generated by the target muscles (the abs). Range of motion meanwhile, is a variable that has been virtually ignored in the fitness research literature. Watch virtually any throwing activity for example, and you can see that the range of motion of the trunk during such movements is large indeed.

We asked 20 active, college-aged students to participate in this investigation (10 females, 10 males). The exercises selected were 1) a regular crunch from the floor, 2) a regular situp with feet constrained, 3) a situp with the addition of the AbMat™ pad, 4) a crunch performed with an ab-roller type device, according to the recommendations of the manufacturer, 5) a crunch performed with the ab-roller combined with the AbMat™ pad, and finally 6) trunk flexion utilizing the Ab Bench resistive device. The exercises were demonstrated to the subjects, and they were allowed to practice each until they were comfortable with their performance. They were then videotaped with high-speed video while performing 3 trials of each exercise. Various anatomical structures of the subject were marked with reflective tape so that they were evident on the screen. This allowed the videotaped performances to be digitized and analyzed for specific kinematic information; in this case, angular displacement. Electromyography electrodes were placed on the upper and lower abdominals to assess muscle activity.

Findings:
For the lower trunk angle, the AbMat™ and Ab Bench achieved significantly greater ranges of motion than did the ab-roller exercises, the situp, or the regular crunch, although the traditional situp was significantly better than the ab-roller exercises and the regular crunch. At the hip and upper trunk angles it was again discovered that the AbMat™, Ab Bench, and the traditional situp were better than the ab-roller devices or the regular crunch at moving through a large range of motion. In most cases, the ab-roller exercises and the regular crunch did not differ from eachother, making the purchase of an ab-roller for specifically conditioning the abdominals questionable when compared to the regular crunch, which doesn’t cost anything! However, if the goal is exceptional conditioning of the abdominals through a large (“functional”) range of movement, then devices such as the AbMat™ and Ab Bench, which place the abdominal muscles in a slightly stretched position prior to each repetition, may be a wise equipment investment.

The muscle electrical activity provided even more insight into the efficacy of these particular exercises. It was of particular interest to us that the recordings from the abdominals could be described by different characteristic recordings; the regular crunch, ab-roller exercises, and the AbMat™ were characterized by a continuous activation pattern with a low amplitude (low force output), while the Ab Bench and situp were described by two distinct phases, concentric and eccentric which were of much higher amplitude. We did not feel we could adequately compare the two groups of exercises against each other due to these differences and thus the results basically compare exercises within each group. This is one example of the problems that can influence the results of electromyography studies of the abdominals, and any study not accounting for these differences should be considered with some reservation. Another problem which is inherent in electromyography investigations of the abdominals (but rarely if ever acknowledged by researchers in their results!) is the problem of skin and fat rolling that occurs whenever the trunk flexes. This makes the nature of the muscle electrical activity change as the electrode moves farther from and closer to the muscle. We feel that it is important to be aware of such shortcomings in this type of research so that you can become a more knowledgeable consumer.

The continuous activation exercises were not different in their activation of the upper abdominals. However, for the lower abdominals the AbMat™ elicited significantly more activity than did the ab-roller exercises. The regular crunch was superior only to the ab-roller exercise used simultaneously with the AbMat™. Therefore, the AbMat™ seems to be the superior exercise of this group for eliciting muscle activation, especially when the lower abdominals are considered.

The situp and Ab Bench exercises as stated earlier, were different in their EMG patterns. Because the EMG was greater in these exercises, but occurred over a shorter time period, these exercises may be better choices if large force production is desired, rather than muscular endurance. For both the upper and lower abdominals the situp produced greater activation than the Ab Bench. It is critical to note, however, that due to the limitations of this study and these typical subjects, we were not able to approach any kind of maximal load on the Ab Bench. The Ab Bench allows resistance to be added to the exercise, which would cause an increase in muscle activation to move the increased load. In other words, one should be able to get any level of activation up to a maximum with the Ab Bench. The situp is constrained by the weight of the individual’s upper body. This was likely a major drawback in the ability of this study to properly distinguish between these two exercises. Common sense would tell us that if we were able to increase the resistance provided by the Ab Bench, the muscle activation results would have been different.

In conclusion, it can be recommended that ab-roller devices may not be any better than the regular crunch in conditioning the abdominals. For specificity of movement, equipment such as the AbMat™ and Ab Bench which place the spine in a slightly hyperextended position prior to abdominal contraction may be better choices, especially for sport performance. The situp appears to also be a good choice for both range of motion and activation, although it is limited in the amount of resistance and thus less muscle activation which can be achieved

J. R. McNeal, M. S., C.S.C.S.
W.A. Sands, Ph.D.
Dept. Of Exercise
SLC, UT. 84112

Upper and Lower ABS

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by Dr M. C. Siff

Introductory Note
For newcomers, these P&Ps are Propositions, not facts or dogmatic proclamations. They are intended to stimulate interaction among users working in different fields, to re-examine traditional concepts, foster distance education, question our beliefs and suggest new lines of research or approaches to training. We look forward to responses from anyone who has views or relevant information on the topics.

Puzzle & Paradox 92
The debate about whether or not it is possible to separately exercise the upper and lower abdominal erector muscles may not have been definitively settled yet.

There is still considerable debate about whether or not it is possible to exercise separately the upper and lower portions of the recti abdominis muscles, especially since the recti constitute a single band of muscle between origin and insertion. Numerous books and fitness professionals refer to crunches and situps for the ‘upper abs’ (with the pivot being the distal rectus attachment on the pelvis), and pelvic curl or leg pushes into the air for the ‘lower abs’ (with the pivot being the proximal rectus attachment on the lowest ribs and spine).

EMG studies show that both the ‘upper’ and ‘lower’ abs show considerable electrical activity during both of these types of exercise, so that some authorities dismiss the idea of separate isolation exercise of the upper and lower abs.

Yet, a TV programme some years ago showed a belly dancer using her highly skilled abdominal musculature to roll a few quarters (US 25c pieces) up, down, diagonally and sideways across the belly. She concluded her unusual display by successfully folding a dollar bill placed on her belly. From this vaudeville display, it would certainly appear that it is possible to activate different parts of the abdominal musculature in skilled sequences. This might then suggest to the skeptic that it may be meaningful to talk about separate exercise of the upper and lower regions of the abs.

Of course, we must note that the effectiveness of most non-explosive exercises depends primarily on the amount of concentrated focus and voluntarily produced goal-directed muscle tension, so that one’s visualization of the exercise would appear to have a profound effect on the pattern of activation of any muscle. This also depends on the patterns of breathing and breath-cessation used during the exercise.

Some authorities state that, since the different regions of the abdominals are separately innervated, one should certainly be able to activate upper and lower regions of the abs separately.

However, in saying that the lower abs are separately innervated we have to be cautious in misapplying this information. All of the rectus abdominis and the obliques are innervated by branches of the thoracic nerves T6 or T7 – T12, as is transversus (by the ventral rami and L1). This would tend to imply that the lower abs and lower obliques(?!) should be activated by stimulation of T6/7 – T8/9 and the upper abs and upper obliques (if these exist!) by the remaining thoracic nerves. In addition, an examination of their nervous innervation would also suggest that there should be separate activation of upper and lower transversus.

This clearly confounds the entire issue of trunk action and situps for the supposedly different parts of the trunk muscles. We can only resolve the issue if we stop talking about upper and lower abs etc and analyze in terms of a graduated activation of all of the trunk muscles progressing from the extreme top to the extreme bottom (as defined by the appropriate nerves) – much in the way that a caterpillar moves.

This would appear to offer a far more accurate and logical biomechanical approach, since the current view of upper vs lower abs would imply that there should be a somewhat jerky discontinuity somewhere during a full crunch. The entire action of trunk flexion is smooth, well-controlled and continuous, so this observation supports my view that there is a smooth continuum of activation of the entire abdominal (and erector spinae) group.

If one wishes to simplify, then it would be crudely accurate to talk of upper, mid and lower abs, but this still tends to mask the fact that there is really a continuum of muscle activation involving all of the trunk muscles, each exhibiting a different level of involvement, depending on the type and pattern of movement.

This means that it is highly unlikely that you will be able to totally isolate the ‘lower abs’, since there is always accompanying involvement of many other stabilizing and mobilizing muscles.

This, of course, has not answered the other issue which we raised earlier. If there is differential innervation of the obliques and transversus, must we then conclude that we should recognize upper and lower portions of these muscles, too? We have to bear in mind, even though essentially the same nerves are involved in activating the abdominal musculature, that different

Does this not imply then that one single exercise should be able to exercise all of the trunk muscles? Another point – if one sits up, then both the absand the obliques have to become involved in flexion, as a consequence of basic biomechanics – but what about transversus which is more strongly activated by coughing and forceful expulsion of air from the lungs (or by initiation of walking)?

Give your views on the concept of upper vs lower exercise of the abdominal musculature, including the obliques. Quote any relevant references or personal findings to corroborate your reply.

Dr Mel C Siff
School of Mechanical Engineering
University of the Witwatersrand
WITS 2050 South Africa
msiff@hertz.mech.wits.ac.za

Don’t Hibernate! Some Ideas for Family Winter Outdoor Fun

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This winter season don’t let your family hibernate inside. Why not
put all that fresh snow to good use? Bundle everyone up and participate in some
fun activities the whole family will enjoy.

There are all kinds of ways for kids and parents to enjoy the outdoors
together in the winter. Along with the typical winter sports, there are also
games and creative projects that children really enjoy — and the exercise is
good for them too.

Here are some ideas from the experts at Wham-O to help get kids off the couch
and outside for interactive snow play this winter:

* Head for the sledding hill. Now with so many sledding options, the whole
family will have a blast whooshing down snow-covered hills. In fact, kids and
parents can ride together on the huge, double-walled Turbosaucer Snow Saucer. Or
cause a storm of excitement with the 43 inch SnowBoogie Thunder, a super-light,
shock absorbing foam sled with an ultra-fast SpeedSlick bottom, sure to produce
thunderous applause and crowd-pleasing cheers all winter long.

* Don’t leave the little tots in the “snow” dust. A Baby Sled is a
great way for parents to safely introduce their young toddlers to sledding,
while smaller sleds, such as the Sledz Racer Jr. and the Snowboogie Racer Jr.,
let younger kids hit the slopes by featuring lightweight foam designs to absorb
shocks and a Speedslick bottom for maximum fun.

* Build a cutting-edge snowman with a Snowman Kit. Kids can let their
imaginations run wild as they build a snowman sporting a Mohawk, earring, nose
rings and sunglasses. The Snowman Kit, which contains weather-tough plastic
components, also comes in a traditional version with a black top hat and scarf,
for a more classic-looking snowman.

* Build a classic snow fort — all you’ll need is snow. Create a big mound
and pack it down by stepping, jumping and even rolling on it. Once a solid,
round pile has been created, make a doorway and begin tunneling into the mound.
Continue to shovel snow out of the center and pack it on top. Once inside, use a
smaller shovel to make a space inside. You can cover the floor with a straw mat
and poke holes through the ceiling and sides to make skylights and windows. Snow
fort walls should be at least one foot thick.

For more information about WHAM-O’s outdoor products visit www.wham-o.com.

Courtesy of ARA Content

Get the most out of your abdominal workout

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There are so many people looking for the secrets to great abs. You see all the hype on TV infomercials. Companies peddling all types of equipment that will help you build rock hard abs and a miraculous mid section. Without spending tons of money or any money at all, I’ll discuss a simple and effective way of building great looking abs. It can be done at home or at your gym.

Now we all want defined, toned abdominal muscles. Mostly to look great. A lot of men strive for a 6 pack or close to it, while most women’s goal is for a tight toned mid section. Let me stress that besides the cosmetic reasons for having great looking adominals, having a firm and toned mid section has many other benefits. You’ll ease any extra stress a belly or extra weight puts on your back, improve your posture, increase your stamina and endurance because you are not carrying any extra weight and improve your self esteem. You’ll feel even better about yourself and what you have accomplished. Anyway, this is pretty basic knowledge, but it is good to reflect on why you want to have solid great looking abs.

To develop solid abs, you need to shed some excess body fat. This is accomplished by eating properly and consuming less calories each day than your body burns.

Secondly, your abdominals must be trained in accordance with proper resistance training. I’ll discuss Ab Crunches as an effective exercise to build your abs.

Ab crunches can be performed anywhere:

Starting Position:
Place your hands crossed on your chest and lie flat on the floor with your knees bent. By bending your knees you’re providing your lower back with support. You can also place your hands behind your head if you prefer, but this position often leads to poor posture and unnecessary strain on your neck. In other words, you also end up cheating by lifting yourself using your arms and neck rather than your abs.

Performing the Exercise:
Slowly raise yourself using your abs, with your lower back always pressed against the floor. Raising your lower back will put unnecessary stress on your back. There are many exercises specifically for your lower back and remember, the abdominals create the exercise. Following the same method, slowly lower yourself.

Sets:
Try 4 sets of 24 with a short rest in between. The great thing about abs is that they can be exercised every second day or on consecutive days depending on your time and workout schedule.

Variation:
Try the same procedure by raising your legs or when you want to work on your obliques. Most people forget about working the oblique muscles (your side stomach muscles). Lie on the floor the same way as for regular crunches and cross your legs over to begin the exercise. If this feels uncomfortable or difficult, you may want to try the exercise standing up.With a reasonable weight in one hand, slowly lower one side and then return to the starting position. Repeat the procedure on your other side.

These are just a few of the many ab exercises that you can perform almost anywhere.

The Proper Way to Stretch

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The general population should be performing slow, static stretches after exercising or for performing flexibility training. For these types of stretches, I would not recommend them to be performed “before” you workout or engage in physical activity as it may lead to injury and inadequate performance.

Flexibility is one of the most neglected aspects of fitness and should be practiced weekly. Two to three times would be a reasonable amount of sessions to solely concentrate on increasing the range of motion at all your joints. This will help you perform daily activities better, exercise and play sports better, decrease your chance of injury, relieve stress, and make you feel better. You should perform stretches on every muscle group (shoulders, chest, arms, stomach, back, lower back, hip flexors, quadriceps, hamstrings, calves) twice each muscle for thirty seconds. Always warm up for at least five minutes on the treadmill or walk a couple of blocks before performing flexibility training.

After you workout, the muscles that you have used for the particular activity are tight, tensed and shortened and need to be returned to their normal resting length. This will also decrease muscle fatigue and soreness. When performing activities like running, jogging, using the stairmaster, etc., you should not stop abruptly and start stretching. You should gradually lower your intensity and start to cool down. Stretches should be performed for all muscles involved in the particular exercise or activity for about twenty to thirty seconds while holding the stretch with tension but not pain. This should be performed for a minimum or one time per muscle. Twice would be great, but we are pressed for time in most cases.