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Eat these foods and supplements – then feel better

Aaron Dorksen — Wed, 08 Sep 2010 18:24:25 +0000

Most people know that exercise is a great way to relieve stress, but did you know there are certain foods that can also help do the trick?
For the readers of athomefitness.com, here are eight food or supplement choices to help you rid stress:
1. Omega-3s – The fatty acids found in fish and tuna or also tablets you can buy help block the rise of stress hormones in your body.
2. Beef – Beef does get a bad rap sometimes, but it’s a great stress reliever because it contains high levels of zinc, iron, and B vitamins, which are also known to help stabilize your mood.
3. Milk – Milk is loaded with antioxidants and vitamins B2 and B12, along with protein and calcium.
4. Carbs – Try eating raspberries, blueberries or any other kind of berries if your feeling stressed instead of unhealthy choices like candy or ice cream. The carbs in berries increase the level of tryptophan, which is an amino acid that makes the mood-improving chemical serotonin.
Complex carbs like whole-grain pasta and whole-grain cereal also bring about slow releases of tryptophan
5. Vitamin C – Berries and other fruits are also great sources of Vitamin C, which helps keep the body’s stress hormone – cortisol – from going on the rise.
6.Almonds – These are fun, healthy way to chew off some stress. A solid source of Vitamin B2 and E, along with zinc and magnesium.
7. Vitamin B – The aforementioned tryptophan conversion to serotonin is helped by vitamin B. This vitamin also is essential for maintaining healthy brain cells and nerves.
Vitamin B6 is found in foods like nuts, while B12 is in meat and dairy products. Many people also recommend taking Vitamin B supplements.
8. Folic acid – Another great way to reduce stress is by making sure to get folic acid in your diet. Asparagus and wheat germ – put on your yogurt or in recipes – are excellent source of folic acid.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

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Dynamic stretching way to go before workout

Aaron Dorksen — Tue, 07 Sep 2010 17:53:38 +0000

The old toe-touch or pulling up the leg and holding it for a quad stretch before working out is a thing of the past for many.
Known as static stretches, in which you hold the end position, many athletes, trainers and coaches now recommend dynamic stretching instead before a workout.
Dynamic stretching has been shown in recent studies to incorporate constant motion throughout the warm-up and that maintains the core body temperature, whereas static stretching can see a drop in temperature of several degrees.
Dynamic stretching also prepares muscles and joints in a more specific manner since the body is going through motions it will likely repeat in the workout.
Traditional static stretching does little to increase flexibility or reduce injury when performed before a workout because the muscles are not warmed up. Some studies have actually shown that static stretches have a negative effect.
Here are three examples of dynamic stretchers you might want to try:
* Leg swings – Stretch out the quads and hamstrings, while also limbering up your hips.
Stand alongside a wall with weight on right leg and right hand on wall for balance. Swing left leg forward and backward to waist height for 10-12 reps. Switch sides and repeat.
* Walking knee hugs – Stretches hamstrings and hips, while also helping balance. As you walk forward, with each step grab your shin below the knee and pull knee to chest. Alternate legs for 10-12 steps. Focus on keeping your balance over the standing leg.
* Walking butt kicks – Help warm up your quads. As you walk forward, kick your lower leg back on each step, trying to kick your foot back to your butt and grab foot with your hand. Hold for a second and let go. Repeat as you alternate legs. Focus on maintaining balance over your standing leg.
After you’ve completed these dynamic stretches, you should be good and ready to take on the rest of your workout. Go for a run on the treadmill, hit the elliptical machine nice and loose or go for a bike ride.

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Fitness on the go: Great 15-minute workout (calorie burning)

Aaron Dorksen — Thu, 02 Sep 2010 13:15:40 +0000

A total full body, fast-paced circuit workout with high repetitions is a good way to get the most out of your time in a workout.
I’ve written on my At Home Fitness blog several times that even short workouts can be better than not doing any exercise at all.
If you have a program designed where you normally do 45- or 60-minute workouts, but have hit a busy stretch where you only have limited time, then do shorter workouts.
Now, if you really want to maximize your exercise results in a short time, here’s a great 15-minute workout for calorie burning.
15-minute Calorie burning circuit:
1. Deadlifts – Using dumbbells (or a standard barbell if you have it) do 6-8 reps. Stand with your feet shoulder-width apart, bend and pick up the dumbbells (or bar) while keeping your back as straight as possible.
Power the weight up using your thighs and back, while keeping your shoulders and elbows locked and the back straight. Once you’re standing straight up, pause for a second, lower weights to floor and repeat.
2. Chinups – Go straight to the chinup bar without taking a break and with an overhand grip (palms facing away) grab bar. Perform 6-8 reps.
If you’re unable to do a chinup, some machines provide assisted chinups or you can use a lat pulldown machine instead.
* Take a 30- or 60-second break between Deadlift/chinup circuit and repeat 2 or 3 times.
3. Pushups – Perform 15-20 pushups, keeping back straight and hands shoulder width apart.
4. Dumbbell lunge – Without taking a break, switch to dumbbell lunges. Stand with feet shoulder width apart and hold dumbbells at your side. Step forward with right leg and lower until other knee comes close to touching the floor. Rapidly power back up to starting position, repeat movement with other leg. Do 8-12 reps.
* Take a 30- or 60-second break between Deadlift/chinup circuit and repeat 2 or 3 times.
If your 15 minutes is not up yet, keep alternating with 1-2 and 3-4 circuits until time is completed.

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Fitness on the go: Great 15-minute workout (muscle building)

Aaron Dorksen — Wed, 01 Sep 2010 20:06:42 +0000

I’ve written on my At Home Fitness blog several times that even short workouts can be better than not doing any exercise at all. If you have a program designed where you normally do 45- or 60-minute workouts, but have hit a busy stretch where you only have limited time, then do shorter workouts.
For instance, go on a quick, 15-minute weight or treadmill workout, or take the dogs for a brisk 10-minute walk around the neighborhood and then do several sets of pushups after. You’ll still burn off some calories, tone your muscles up some and feel a little better.
Now, if you really want to maximize your exercise results in a short time, here’s a great 15-minute workout for muscle building. The only equipment needed is a pair of dumbbells, kettle bells or power blocks. You pick.
Muscle building:
1. Lunges – Hold dumbbells at your side while standing and step forward until your front thigh is parallel to the ground. Return to starting position and repeat with the other leg. Do 10-12 reps with each leg.
2. Pushup position row (aka Renegade rows with kettlebells) – Get into a pushup position and then rest your hands onto the dumbbells. Pull one of the dumbbells up to your body until your elbow is above your back. Return to starting position and then do the other arm. This may take a little work to get the balance down, but it’s a fun exercise if you work at it. Do 10-12 reps with each arm.
3. Shoulder press – Stand with one leg slightly in front of the other and do shoulder presses by lifting one dumbbell over your head, return to starting position with weight at shoulder level and then lift other arm. Do 10-12 reps.
4. Dumbbell squat – Pick up dumbbells and lift up to shoulder level, turning palms so they’re facing out. Do 10-12 squats, going down so knees and butt are parallel to ground. Do 10-12 reps.
If you have more time you can do two or three sets for each of these lifts.
There you go, fitness on the go for building muscle.
Who says there isn’t enough time in the day to do everything you want to. In just 15 minutes this will give you a pretty good workout.

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Even senior citizens can benefit from weight training

Aaron Dorksen — Tue, 31 Aug 2010 19:09:08 +0000

When many people think of weightlifting or strength training they picture young, athletic men and women powering up barbells and dumbbells.
But did you know that weightlifting, also known as strength training, can greatly benefit people into their 80s and even 90s?
Who knows, maybe there are even some 100-year-olds who do light arm curls or leg lifts.
A relative of mine in her 60s was recently diagnosed with early stage osteoporosis. One of the first things the doctor told her was to begin a controlled weightlifting program to strengthen her muscles.
Seniors are often encouraged to do exercises such as arm curls with light weights, leg lifts and other exercises depending on their health. By exercising with weights, people of any age can get their circulation flowing, burn off calories and improve their muscle tone.
If you’re interested in weightlifting or have a family member who it might benefit, but aren’t sure how to go about it, here are some basic tips you should know:
* Before starting a weightlifting program, or any new fitness regimen for that matter, check with your doctor. A doctor can help decide if you face any risks or need to make modifications for your health and safety.
* Talk to a trainer or research on your own by reading books or magazines to find a beginner’s program that fits your goals.
* Hoime gyms are easier to set up than you might think. You can buy machines such as functional trainers, and also add free weights such as dumbbells and barbells.
* Emphasize proper form over trying to lift the most weight you can. It’s much more important to use proper form because if you’re doing exercises wrong there is a greater risk of injury.
* For beginners, make sure you can do 12-15 repetitions of an exercise several workouts in a row before considering to increase the weight you’re lifting.
* If you work out at a gym, don’t be intimidated by other weightlifters. We all start somewhere and all have our adversity we face from time to time. Work hard, do your best and you can feel just worthy of being there as the next guy or gal.
* Remember to schedule at least one or two off days during the week as recovery time is crucial to building muscle.
* Finally, don’t give up. Stick with it and you will see results in no time. A strong, muscular body will help make you feel years younger and better support your spine and the rest of your body.

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At Home Fitness — Tue, 31 Aug 2010 18:56:49 +0000

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Get on the treadmill – and get going toward fitness

Aaron Dorksen — Tue, 31 Aug 2010 01:26:17 +0000

Treadmills

A treadmill might not seem like that important a piece of equipment to have in your home, but when you really look at all they can do it’s well worth the investment.
Whether you go with brands like Landice, Life Fitness, Vision Fitness, AFG, LifeSpan Fitness, SportsArt, Sole Treadmills, HealthRider. ProForm or some other, treadmills pay off their investment in no time compared to going to a health club.
Here are five reasons why you should consider adding a treadmill to your home:
1. Most popular choice – Treadmills are the top selling home exercise machine so that in itself demonstrates that lots and lots people believe in them.
2. Comfort factor – One of the best attributes is that you can work out with a treadmill where, when and how you want to. Set up the treadmill in front of a TV and watch your favorite show, place a book or magazine on its rack or play the home stereo while you walk or run.
By working out in the privacy of your own home, you don’t have to worry about walking outside and having people in the neighborhood staring as they drive by.
Some people feel more comfortable at home than exercising in a health club gym, either.
3. Get a great workout – You can also get an outstanding workout on a treadmill. Walk, run or mix in both for as long or short a workout as you want. Walking is excellent for your circulation, and boosts metabolism. Running also boost metabolism and suppresses your appetite as well. Combined with healthy eating, how much cardio activity you do and other factors like age and weight, you could lose 2-4 pounds a week after starting a treadmill walking program.
4. Options, options, options – Treadmills are easy to program and keep track of your workout. You can control the time, speed, incline of the walk or run and also log how many calories you’ve burned.
For intermediate fitness programs you can start working in interval training – going harder for several minutes at a time, backing off the pace and then quickening the walk or run on a repeated cycle.
5. Try it first – One of the most important tips I can offer prior to buying workout equipment is to purchase something you’ll use.
I can tell you that people who have treadmills get as much use out of them as any workout equipment on the market.
Many people with gym memberships don’t get there enough to get their money’s worth. Bring a pair of gym shoes to the fitness store and try out the treadmill in person.

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Power blocks / Dumbbell workout tips for arms

Aaron Dorksen — Thu, 26 Aug 2010 20:05:41 +0000

Are you looking to get more out of your power blocks and/or dumbbells?
This week I’ll offer some good workout tips to put those Pbs and Dbs to use. Today, we take a look at the arms.
Men and women alike can really tone up their arms with dumbbell and/or power block exercises for the arms. Here are some of the exercises I like doing the most:
Tricep kickbacks – Hold a dumbbell with your right hand and place your left knee and hand onto a flat bench. Keep your arm tucked into your side at a 90 degree angle. Slowly extend your arm out and keep your elbow in. At full extension of the movement, make sure to keep a little bend in your arm and all the tension on your tricep muscle. Slowly lower the dumbbell back to the starting position. Repeat with your opposite arm.
Overhead tricep extension – Sit on a bench or stand. Hold dumbbell in right hand, raise over head and then slowly extend your upper arm down, keeping tricep and elbow straight. Feel the triceps contract. Repeat with left arm
* Tip – do 10-12 reps for triceps workout, do everything you can to just use triceps for these exercise to get maximum results. Don’t use too much shoulder or forearms to help weights up.
Bicep curls – Stand or sit on a bench and hold a DB or PB in each hand at your side.
Slowly curl the dumbbell in your right hand up to your right shoulder. While you are curling the weight up turn (supinate) your palm outward and squeeze your bicep for a one-second count at the top of the movement. Slowly lower the dumbbell to the start position and repeat with your left arm. Do 10-12 reps with each arm.
* Tip – To really isolate the biceps, occasionally try preacher bench DB curls.

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Power blocks / Dumbbell workout tips for chest

Aaron Dorksen — Thu, 26 Aug 2010 12:36:17 +0000

Are you looking to get more out of your power blocks and/or dumbbells?
This week I’ll offer some good workout tips to put those Pbs and Dbs to use. Today, we take a look at the chest.
DB/PB Bench press – If you’re not using power blocks or dumbbells to work out your chest you’re missing out on not only one of the best lifts for the pecs, but one of the safest.
The DB or PB presses involve the delts less that straight bar bench presses, thus emphasizing the chest muscles more. Try flat bench, incline or even dumbbell/power block presses.
To get the Dbs up into position, sit on the bench and hold a DB/PB in each hand at your side. Lean back onto the bench and hoist the Dbs up as you lay flat in the same motion. If you get up into higher weights, say 70 pounds, 80 or bigger Dbs or Pbs, you’ll learn to lay back and hoist them up in one fluid motion. Once laying down, power them up and squeeze your chest at the top and then lower in control. Breathe out as you power them up, breathe in on the way down.
Perform 10-12 reps.
* Tip – Once a week or every other week, work incline DB/PB presses and on some other days do them on a decline. They’ll work your chest in different ways. Another way to change things up is to do higher weight and less reps on occasion – for instance 100-pound DB/PB presses for 6-8 reps.
Flyes – These are an underrated lift that can do a lot more than just shape the chest as some people say. Flyes can really add strength and muscle to your chest.
Lay flat on the bench holding a DB or PB in each hand. Stretch your arms out to the side, with palms facing up and slightly bend at the elbows.
Pull your arms together above your chest as you keep tension on the pecs, pause for a squeeze at the top and then lower your arms as you breathe out on the way down. Keeping your arms slightly bent, lower to the point where your elbows are down to shoulder level before bringing your arms back up again for the next rep.
Perform 10-12 reps, starting with lighter weights until you get the form down.
* Tip – Don’t let your shoulders come forward as you bring the flyes to the upright position or it will put more emphasis on your shoulders muscle and less on the pec. Keep the arm angle in line with the chest.

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Power blocks / Dumbbell workout tips for legs

Aaron Dorksen — Wed, 25 Aug 2010 05:13:59 +0000

Are you looking to get more out of your power blocks and/or dumbbells?
This week I’ll offer some good workout tips to put those Pbs and Dbs to use. Today, we take a look at the legs.
Dumbbell squats – When most people think of squats they picture using a straight bar movement.
However, for a different twist try dumbbell squats.
Stand straight with your feet shoulder-width apart, holding the dumbbells or power blocks at your side.
In the same motion squat and hammer curl the Dbs or Pbs to shoulder height.
Return to upright position and perform a squat.
Repeat this process for 8-12 reps. Remember to keep your core tight for the duration of the lift.
*Tip – The heavier you go the more important your form on curling the weight up to rack position for the squat. Keep your core tight and power up with the legs, keeping back straight and you’ll be fine.
For a bit of cross training, perform a clean press after reaching the top of the squat. After you reach the standing position of the squat, wait for a second and then power the Dbs or Pbs over head. Return to shoulders and then to side.
Calf raises – Pick up Dbs or Pbs and hold in neutral grip, shoulder-width apart at your side. Arch up on your toes as high as you can go, hold for a count and then return to flat position. Repeat for reps of 15-20. Once you get the hang of doing calf raises you will be able to do a good amount of weight.
* Tip – For added calf training do one-legged calf raises. You can also try to find a good support where you can go down lower, such as doing calf raises on a board or stair step. Just be careful of your balance.

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