Author: Isiah

The Best Exercises for Back Muscles

Isiah Exercise
The Best Exercises for Back Muscles

About 3.7 million Australians (or 16 percent of the population) suffer from back problems, according to the 2014-15 National Health Survey. It is also estimated that 70 to 90 percent of people will suffer from lower back pain at some point in their lives. So, how can regular physical activity help with back pain? Strengthening your back muscles could reduce the risk of less pain and dysfunction.

How do you need you’re in serious need of help or it just might be that you cramped a muscle from lying in an odd position the whole night in bed? Back problems can affect your neck, upper back and lower back. Common back problems include muscle spasms, muscle strain, nerve injury and degeneration of the spine. Serious back problems involve compression fractures, spinal stenosis, disc herniation, cancer, infection, spondylolisthesis and neurological disorders. These problems are caused by a number of factors, such as age, physical fitness, weight, genetics, smoking habits and forms of exercise.

The exercises listed here should target and strengthen muscles that support the spine. Most of them require no equipment, while others may require dumbbells or resistance bands.

Bridge

Strengthen your gluteus maximus (butt) with this exercise. The gluteus maximus is the large muscle of the buttocks and one of the strongest muscles in the body. It’s responsible for hip movements and crucial in stabilising hip joints. Like on the ground your feet flat on the floor and hip-width apart. Place your hands by your sides. Press your feet onto the floor and slowly lift your buttocks off the ground and then raise your shoulders from the floor. Be sure your body is in one straight line. Lower yourself back down and rest for 1 minute. Do 3 sets of 15 reps each.

Lying Lateral Leg Raises

Improve your mobility and balance by strengthening your hip abductor muscles. Lie on the ground on one side. Keep the lower leg slightly bent on the ground. Tighten your core then raise the top leg without moving the rest of your body. Hold this for 2 seconds, then lower the leg back down. Do 3 sets of 10 reps each for both legs.

Plank and variations

Working on your core is just as important as working on your back muscles to ensure you have a strong back. This is because strong abdominal muscles help maintain proper hip alignment. Lie on the floor with your forearms and feet in contact with the floor. Lift your body of the floor maintaining a straight line from the back of your head to your heels. Hold this position for up to 60 seconds whilst continuing to breath. Make sure you maintain your neck in line with your spine and don’t allow your hips to ‘drop’. As a variation, you can perform this exercise on your hands and feet or alternate between the 2 options.

Lat Pulldowns

You don’t need a lat pulldown machine to perform this exercise. You can simply get a resistance band. This exercises is great for the back and the arms. Stand or sit down and hold the band in both hands and raise it above your head. Your hands should be slightly more than shoulder-width apart. Mind that you’re sitting straight and engaging your core. While keeping your left hand stable, pull down your right elbow down to your ribcage. Your lats should be contracting. Do 1 to 3 sets of 10 to 16 reps for each side.

Bent-over Rows

Challenge your lower back with this exercise, just make sure you’re not experiencing any back pain when performing this. Take two medium-heavy weights. Bend forward at the waist whilst maintaining the natural curve of your lower back. Your legs should be slightly bent. While holding the weights. Bend your elbows and pull up the weights until your elbows are level with your torso, mimicking a rowing motion. Mind that your shoulders are relaxed. Lower the weights to the starting position. Do 1 to 3 sets of 10 to 16 reps.

Signs You’re Eating Too Much Sugar

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Signs You’re Eating Too Much Sugar

Your morning pastry, a diet soft drink with lunch, a mid-afternoon frozen yoghurt, an extra slice of cake after dinner–this should be a reasonable daily amount of sugar, right? Think again. You might not be gaining weight or getting diagnosed with a serious disease, but you could be consuming more sugar than your body needs. What’s more, you might not be aware that sweet treats and sugary drinks are not the only sources of sugar you’re eating and drinking daily.

The World Health Organisation recently recommended a decrease in sugar intake, from 10 percent to 5 percent daily. This would make about 6 teaspoons of added sugar a day. Yes, added sugar, which means the sugar you get from natural sources like fruits are not counted. Knowing how much sugar is in what food or drink can be tricky. Ultimately, you want to watch out for sugars in processed foods that you buy in supermarkets. Always read the ingredients list and make sure sugar (and its many other names) are not high up on the list. And, if you’re eating out, remember that sugar is added to dishes, such as through sauces and salad dressings.

If your sugar intake is more than needed, there are several signs you can keep an eye out for so you can begin cutting down on your sugar before it’s too late and you need to see your doctor.

Low energy

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Sugar should keep you energised, right? Wrong. Sugar very briefly spikes up your energy, but it can as easily and as quickly shoot it all the way down. The result is a sluggish feeling throughout the day. What you want is a constant stream of stable energy to get you through the day. Instead of a sugar energy drink or dumping sugar in your coffee, reach for protein and fibre-rich foods instead. These provide sustained energy instead of a sudden and fleeting boost.

Constant cravings

Sugar is addictive and it’s more than just the taste. It’s also thanks to your hormones that sugary foods are always on your mind, especially when you’re feeling low or stressed out. It’s a painful cycle–you eat sugar, your body process it quickly, your body wants more, and so you give in to it.

Mood swings and poor focus

Due to the unstable energy and hormonal fluctuations you’re experiencing from your high-sugar diet, you’re also more prone to stress, mood swings and a foggy brain. Coming down from a sugar rush can leave you feeling empty and slow, which makes you more irritable. You’re also at risk for cognitive issues and impairment because of the roller coaster high and crash from the sugar.

Bad breakouts

Fluctuating hormones might be the cause of that new, seemingly mysterious constellation of pimples on your face. Too much sugar destabilises your hormones and make your acne more severe. If you’re coping with rosacea, stay off sugar, too. This is because you might be sensitive to getting a boost in insulin from all that sugar. Not all the pricey skincare products in the world can help with a high-sugar diet wreaking havoc on your complexion.

Cavities

We first learned about the bad side of sugar as children when we were warned about getting cavities from chewing on too much sweets. This still holds true as adults. When we consume carbohydrates (and sugar is a carbohydrate), they produce an acid that when it combines with our saliva, can erode the teeth enamel. Brushing your teeth after each meal can prevent cavities, but it’s even better to get down to the source of it all.

How Get a Cardio Workout Done Without Going for a Run

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How Get a Cardio Workout Done Without Going for a Run

Not all of us enjoy running. Maybe our joints can’t handle the impact of running on certain terrain, maybe some of us just don’t like going out and running or flailing on the gym treadmill. Sometimes, even runners can get sick of running or the weather simply won’t cooperate. But running is supposed to be the go-to cardio workout, right? That may be true, but there are other ways to get in some cardio training. You could try rowing or cycling, but you could also try high-intensity interval training (HIIT).

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The workout plotted here is something you can achieve in 20 minutes, which certainly takes less time than your typical run. According to one trainer, this 20-minute HIIT training can get your blood running and heart pumping while still being simple and easy enough to follow. Here’s what you need to do: for part one, do jump squats with heel taps for 4 minutes with 20 seconds of work and 10 seconds of rest. Rest for one minute, then proceed to part two. Do as many rounds as 

possible of the following: walk out to a plank and then 20 mountain climbers and 20 plank shoulder taps, then walk back up to standing position. Rest again for one minute. For part three, do lateral lunges into runner’s jumps for 4 minutes with 20 seconds of work and 10 seconds of rest. Rest for one minute and finish up with part four by doing burpees into tuck jumps for 4 minutes with 20 seconds of work and 10 seconds of rest.

Jump Squat with Heel Tap

Stand with your feet slightly wider than hip-width apart. Bend your knees and let your buttocks sit back. Keep your chest upright. Explode into the air as high as you can and while you’re up in the air, bring your heels together for a quick tap. Be sure to land softly and go right into the next rep.

Mountain Climbers

Get on the floor on your hands and knees. Push yourself up, hands apart, flat on the floor and below your shoulders. Balance your feet on your toes, but your legs don’t need to be completely stretched. Pull your left leg up, almost touching your chest. Put your left leg back and pull your right leg up. Imagine you’re climbing a horizontal slope–one leg up after the other.

Plank Shoulder Taps

Get into a plank position and while holding this, tap your right hand to your left shoulder. Return your right hand to the floor. Repeat the same movement with your left hand to your right shoulder. Do 20 reps with 10 reps for each side.

Lateral Lunge into Runners Jump

Stand with your feet hip-width apart. Take a big step to the right and bend your right knee. Move your hips forward and sit your buttocks back to lower into a lunge. Push through your right heel and return to standing, but immediately bring your knee toward your chest and hop up. Softly land on your left foot. Do the same on the other side.

Burpee into Tuck Jump

Get into starting position by standing straight. Squat down and put your hands on the floor.

Kick back your feet into a plank position. Drop your chest to the floor, then push back up. Jump moving your feet towards your hands, brining your knees towards your chest. Return to standing position and jump.

Metabolic Conditioning 101

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Metabolic Conditioning 101

Metabolic Conditioning or MetCon as it’s popularly called is one of the buzziest trends in the fitness industry. MetCon can also refer to high-intensity training or HIIT. For those new to training, these terms may not seem as familiar as concepts like aerobics or cardio. So, what is MetCon or HIIT exactly?

HIIT or high-intensity training provides us with a clue to what this workout is all about. Unlike traditional cardio or strength training, HIIT or MetCon involves a high workout rate with short recovery intervals. You will usually be challenged with a circuit-type, total body workout. This results in more calories burned. If your fitness goal is to lose weight HIIT or MetCon training could be for you. MetCon actually works for most fitness goals and people looking to build muscle, strength and endurance should consider MetCon workouts as well.

If you’re new to the gym, there are workouts you may have heard of that actually subscribe to principles similar to that of MetCon. CrossFit is a good example as it’s all about pushing your body to the limits with fast-paced cardio and strength exercises.

Metabolic conditioning in the more literal sense refers to a type of workout that’s meant to challenge two major energy systems. The large muscle groups are engaged and multiple joints and muscles are involved and utilised in movements. Meanwhile, the high-intensity aspect makes your heart increase and blood pump. You will truly feel the burn with MetCon!

MetCon has other benefits beyond burning calories, although it’s a significant benefit. This is because high-intensity training has been found, through several studies, to promote the production of hormones that aid in “lipolysis,” which is the technical term for fat loss. The average calorie burn during a 30-minute MetCon workout is around 500 calories. Another plus you gain from MetCon is an increased cardiovascular capacity. MetCon training may not be as aerobic as jogging or swimming, but it can increase maximal oxygen uptake in exercisers.

If MetCon seems overwhelming that’s because it can be. In fact, it’s recommended that for people starting out MetCon training should be guided and supervised by a trained professional. You may even want to consult your doctor to avoid any complications when undergoing MetCon training. MetCon will take your body to the next level, drastically improving your fitness. However, the volume and intensity may be too much for beginners and could result in injury, burnout, severe muscle soreness and a hasty desire to quit.

If you don’t think you’re ready yet for MetCon or HIIT workouts, you can work your way up and prepare your body for the rigorous demands. Start by getting your body used to circuit training. You can do strength, cardio or a combination of both. Perform exercises as usual, but with 30 or more seconds in between each set. You can eventually decrease the time to 10 to 15 second intervals. You could also mix up different elements of your workouts. For example, lift heavier weights or introduce short bursts of cardio into your regular training.

How To Stop Stress Eating

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How To Stop Stress Eating

When you’re feeling stressed, the need to find a source of comfort is natural. For some people, that’s eating food. Stress eating or emotional eating is a very real problem that can lead to serious consequences, both physical and mental. Maybe you need to eat to deal with uncomfortable issues or you use food as a reward. Maybe your irritability can only be cured by your favorite food or salty or sweet foods are the only way to get you to relax. These habits can leave negative long-term effects and it’s important to curb them as soon as possible. At first, it may seem difficult to control or to even identify the moments you’re emotional eating, but there are some expert-approved tips to help you keep your emotional eating at bay.

Awareness

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Exploring your triggers is essential in monitoring your emotional eating. Before you can change, you need to come up with an effective strategy and that means identifying what needs to be changed. Emotional eating is often called “mindless eating” and this is because there’s a certain lack of awareness when your unchecked needs and habits take over.

A crucial step to achieving awareness is being aware of how you feel the moment just right before you’re about to eat. Why do you want to eat right now? Why this particular food? Emotional eating can be your body’s way of saying it’s deprived. To study patterns, keep a food diary. Note the time, type of food and the emotions you’re associating with before, during and after you eat. Also record how full you felt after. This can help in determining whether you’re eating for the right or the wrong reasons.

Relaxation techniques

There’s a physiological reason for craving sweet and salty foods when you’re stressed. Cortisol is a hormone that triggers this craving and is produced at higher levels when you’re under stress. Stress management, then, should be a key component of your strategy.

Explore other, healthier ways to handle stress. Set up a support system of friends who you can speak to, write about your issues in a journal, or get into the habit of regular physical activity. Even simple coping mechanisms can help, like putting on music, hugging your pet, or taking a moment to enjoy the view from your window. The key is to find an activity that isn’t related to food.

Mindfulness exercises

Mindfulness is a great way to build a keen sense of awareness and to take control of your actions. You can even practice mindfulness while you’re eating. Forms of mindfulness exercises include meditation, deep breathing, or even cleaning up your house. Mindfulness can also involve simply observing your thoughts. Instead of ignoring them or deflecting through emotional eating, take a moment to focus. Sit back and listen instead of working against your jumbled, stressed out thoughts.

Healthy alternatives

Working to change your emotional eating habits can take some time and if you can’t eliminate it, then at least consider healthier options. It can take some getting used to, but choose fresh and nutritional foods over junk food.