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All Entries For strength training

10 Body-Weight Training Exercises You Can Do Anywhere


A few weeks ago I was reading through the message boards when I came across a post from Chris 'SparkGuy' Downie to a member who was asking about what type of strength training activities he could do without access to a gym or weight training equipment.  Chris did not let that deter him from offering some great recommendations of performing body-weight exercises--exercises such as push-ups and squats which can be done at home or when traveling when access to resistant training equipment is not at your disposal.

This gave me the idea to link examples of body-weight exercises for you to refer to as the busy holiday travel season rolls around. Hopefully you will can take this with you when traveling and access to weights or machines is not an option.
Posted 4/26/2013  6:00:00 AM By: Nancy Howard : 44 comments   217,468 views
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You Asked: 'How Do I Find My One Rep Max?'


Your One Rep Max is the highest possible weight you can lift for exactly one repetition. You can use the One Rep Max as a benchmark to measure strength gains over time. However, keep in mind that this metric is typically used on very specific, more advanced lifts like bench press and back squat, so you wouldn't use this metric on, say, a bicep curl or a calf raise. 

Some advanced athletes find their 1 RM by progressively bumping up their resistance until they fail the lift on the second repetition of a set. However, this method is risky and should be done with additional supervision. So how does a beginning lifter determine his or her One Rep Max?
Posted 3/12/2013  12:00:00 AM By: Melinda Hershey : 0 comments   358 views
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10 Exercises That Target the Triceps


Spring is around the corner, which means you'll be bringing your short sleeved and sleeveless tops out of storage in no time. Speaking of baring your arms: Are yours in tip-top shape? If not, you could help build strength and muscle tone in the most common problem area of the arms—the triceps—by adding some additional triceps exercises to your workout plan.
Posted 3/4/2013  6:00:00 AM By: SparkPeople Guest Blogger : 24 comments   266,708 views
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5 Full-Body Exercises That Save You Time


When you work out smarter, you don't necessarily have to exercise longer or harder in order to get results. "Lack of time" is the most common reason why people don't exercise, but is that really a good excuse? Truth is: You don't really need a lot of time to get a great workout. Short bouts of exercise—when done right—can give just as much benefit as longer workouts. Don't believe me? Try these 5 moves for just one minute each for a 5-minute workout that has full-body benefits!
Posted 1/23/2013  12:00:00 PM By: Nicole Nichols : 27 comments   50,792 views
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The SparkPeople Commercial Break Workout


Americans watch, on average, almost five hours of television per day, according to the Nielsen Corporation.  Actual programming only accounts for 42 minutes of every hour, meaning that as part of our time in front of the tube, we see nearly 90 minutes of advertisements. In addition to being exposed to ads for things we don't need or want--like double bacon cheeseburgers and soda--it's taking time away from the shows we tuned in to see.
You've probably heard the tip to fit in a workout during commercial breaks, but what should you do? It can be hard to spontaneously decide which exercises to do, so we decided to take the guesswork out of it. We created a workout game of sorts that you can use when you're watching TV. Each time you see one of the commercials listed below, do the exercise that corresponds to it.
If you already work out while watching TV, consider shaking up your routine by jumping off the elliptical or recumbent bike during commercials and fitting in some strength training.
Enjoy!
Posted 9/20/2012  6:00:00 PM By: Stepfanie Romine : 47 comments   89,641 views
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5 Must-Do Exercises for Moms


Although I’ve always been physically active, I’ve had to force myself to focus more on strength training over the past few years.  My preference has always been cardio exercise (just because that’s what I like to do), but trying to keep up with my kids and carrying little ones around all day made me realize I needed to get stronger.  My youngest is now 10 months old and weighs over 20 pounds.  She’s not walking yet, so I still carry her on my hip for a lot of the day.  Since I don’t have lots of free time to head to the gym for long workouts, I’ve had to create my own programs that are time-efficient but still challenging.
 
My favorite workouts involve compound exercises, which combine two movements into a single exercise.  There are a number of benefits to these types of exercises:  they more closely mimic real- life movements since you rarely use muscles in isolation as you go about your day.  They also save a lot of time since you’re getting two exercises done at once. 
 
Here are 5 of my favorite exercises that target the muscles I’m using all day long, as I put one of my children down and pick up another:
Posted 8/7/2012  10:00:00 AM By: Jen Mueller : 13 comments   12,163 views
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5 Reasons I've Never Tried CrossFit


During the last few years, ultra-intense workouts have been gaining popularity—and not just among athletes or hardcore exercisers who are gluttons for self-punishment. Even the relatively unfit and overweight are jumping at the chance to push their bodies to their limits. Why? Some consider it fun. Others feel that is the best (or only) way to really get in shape. Whatever the reason, intense workout programs are attracting a wide variety of participants who have a variety of different goals (whether strength, speed, power, health, muscle tone, weight loss, or looking better naked).
 
By now you've probably heard of CrossFit (the "sport of fitness") or know someone who has tried it. I stumbled upon CrossFit videos on YouTube a few years ago and was immediately intrigued. I would spend hours a night watching people work out competitively and was in awe of their strength and capabilities—not to mention their physiques! I've learned a good deal about CrossFit since then, through my husband and sister-in-law (both of whom are certified CrossFit trainers), friends who do the workouts, and my own research and reading.

As a certified fitness professional with a traditional background (and without any firsthand experience in an actual CrossFit gym), I can certainly tell you that CrossFit is unlike most other workouts and workout programs out there. It strives to be the total fitness package—to help people achieve optimal health and fitness across all measures of strength, agility, speed, power and endurance. (Read CrossFit's full description here.) It combines Olympic powerlifting + gymnastics + plyometrics + speed work + weights + time + competition in a way that continuously challenges one's body in new ways. And although it has a reputation of being intense (which it certainly is, no doubt about it), proponents also claim that it's completely "scalable" to every individual's fitness level.  
 
Sounds great, right? Well, could it be too good to be true?
Posted 7/13/2012  6:00:00 AM By: Nicole Nichols : 117 comments   74,203 views
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You Asked: ''Should I Wear Gloves While Strength Training?''


Many people do fine without gloves, especially for body weight or machine exercises, but if you work out regularly with iron barbells and dumbbells or train with heavier weights, gloves can help you avoid several potential problems. Any kind of padded weight-lifting glove can eliminate blisters and calluses, improve your grip, and provide some protection for the nerves that pass through your hands.
Posted 6/21/2012  6:00:00 AM By: Dean Anderson : 0 comments   250 views
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You Asked: ''Is It Possible to Build Muscle and Lose Weight at the Same Time?"


Your metabolism has two basic modes:
Anabolic, which means building up or adding
Catabolic, which means breaking down or eliminating. 

Losing fat occurs in catabolic mode (which includes maintaining a calorie deficit), while adding muscle requires that you be in anabolic mode (which includes maintaining a small calorie surplus). But these modes aren't mutually exclusive; over a short period of time (like one day), the hormones and enzymes that make you catabolic or anabolic will all be active to one degree or another. In effect, you will be anabolic part of the time, and catabolic the rest. 
Posted 5/26/2012  6:00:00 AM By: Dean Anderson : 0 comments   1,430 views
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2 Must-Do Moves for a Better Butt


It's the pre-season for bathing suit season and that has a lot of people focusing on firming up those trouble areas that are going to get a little more exposure when they're wearing a little less clothing. I'm not immune to the pressures of looking bathing-suit-ready myself! I often tend to ramp up my workout routines if I know I'm going to be hitting the beach or hoping to spend a little more time poolside.
 
As you know, it's a combination of fat-burning cardio and muscle-toning strengthening that'll help you firm up and slim down (along with a healthy diet of course), but when it comes to those strengthening moves you try, some are definitely better than others.
 
So if you hope to improve your rear view this summer, do you know which moves are going to do the job best of all? Watch this short video to find out the best exercises you can do for your butt!
Posted 5/9/2012  6:00:00 AM By: Nicole Nichols : 16 comments   22,510 views
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DVD Review: Kathy Smith's 'Staying Strong'


The DVD Ageless with Kathy Smith: Staying Strong is Kathy's response to dealing with the physical issues that women begin to experience as they head into the menopausal and post-menopausal years.  The DVD targets strength-building to help women gain muscle and bone mass, and includes four 15-minute routines that are a quick and fun way to improve fitness.

The first 15-minute segment focuses on arm strength. Kathy hits all arm muscles with her exercises, and provides modifications as she goes through the routine.  Kathy is known for her great cueing and frequent coaching on maintaining proper form.  She's also a motivating instructor and projects lots of energy-something that can be helpful when you're struggling through those last few repetitions.
 
Posted 2/21/2012  10:00:00 AM By: Cathy Cram : 4 comments   6,624 views
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DVD Review: Ageless with Kathy Smith: Total Body Turnaround


When I first started SparkPeople as a member back in 2004, I lost the first part of my weight by doing a lot of workout videos at home. To this day, I still love to try new workout DVDs when I can so I can continue to have variety in my workouts when the weather is bad. When Coach Nicole asked for help in reviewing DVDs for the dailySpark, I couldn’t help but be excited about the opportunity!

I recently tried out the Ageless with Kathy Smith: Total Body Turnaround DVD. As some of you may know, Kathy Smith has been in the fitness industry for a long time (nearly 30 years). She definitely knows her stuff, and what I love about this DVD is that Kathy is great about giving cues and instructions for proper form. She wants to make sure you are doing the exercises correctly so that you don’t injure yourself. (Believe me, injuries can happen to anyone). Now, I honestly can’t remember if I have seen or worked out with any of Kathy Smith’s other workout videos, but I was very pleased with this one.

From the DVD cover:
"Split into three 20-minute workouts, each one targets a physical change people face as they grow older. It’s like a reset button for your body!

First, the circuit segment trims and firms, ramping up your calorie burn and attacking your trouble spots. You’ll tone and strengthen your legs, buttocks, arms, and core all while trimming your waistline. Next, you’ll hone your balance, a vital practice to keep you doing the things you love. Finally, refresh and recharge with the total-energy segment. You’ll wake up your body and de-stress your life.

With plenty of modifications to match your experience level, Total Body Turnaround is a convenient, fun, and fast way to get fit. Whatever your age, you’ll feel stronger, leaner, and more energized!"

My take on the 3 segments:
Posted 11/17/2011  10:00:00 AM By: Denise Tausig : 14 comments   9,556 views
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Muscle Your Way to Stronger Bones


One of the most concerning physical changes that occurs in postmenopausal women is an accelerated loss in bone mineral density within the first several years after menopause.   The rate of postmenopausal bone loss can vary for each woman, and factors such as her bone mineral density prior to menopause, diet, exercise level and genetics all influence her rate of bone loss.

All types of exercise are great for your health, but to build strong bones, weight-bearing exercises like running, stair climbing, walking and strength training are increasingly shown to help prevent bone loss in postmenopausal women.
Recent studies have found that combining weight bearing exercises like walking or running or even jump roping with higher-intensity, lower-repetition strength training three times a week was more beneficial for bone mineral density (bone mineral density) than just doing the cardio exercise alone.

One of the key findings from bone mineral density research is that only the areas of the body that are loaded by the force of muscle movement are stimulated to rebuild and increase in bone mineral density.  For example, if you're a postmenopausal runner who doesn't do any upper body strength training, you may have bone loss in the bones of your upper body.  Just like the saying about tooth health and flossing, “only floss the teeth you want to save” you need to think about your whole skeletal system when developing an exercise program, and include exercises that'll target your entire body.

What helps maintain and even increase bone mineral density in postmenopausal women?  
Posted 10/31/2011  6:00:00 PM By: Cathy Cram : 11 comments   7,555 views
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Study Reveals Top 3 Triceps-Toning Exercises


No one wants saggy or flabby arms that flap like wings when you wave to a friend or raise your glass for a celebratory toast. That back-of-the-upper-arm area is a common trouble zone for women, a place where extra fat and excess skin seems to gather, hang out (literally) and never go away!

One of the best ways to improve the appearance of your arms is to tone up those triceps. While there is no such thing as spot-training (the idea that you can lose weight in a specific area of the body by exercising it more), strength training does help you improve your overall muscle tone. Combine that with a good diet and cardio exercise (the real key to burning the fat that's hanging off those arms), and you'll achieve a fitter, more toned appearance. (And let's not forget that strong muscles are functional and healthy!)

I was eager to read the latest study from the American Council on Exercise (ACE).  ACE enlisted a team of exercise scientists from the University of Wisconsin/La Crosse Exercise and Health Program to find out which of the 8 most common triceps exercises are the most effective, and which are a waste of time.
 
The results are noteworthy for anyone who wants to get the most from their time spent working out—especially those of us who want to tone those triceps.
 
So are you wasting your time on triceps exercises that don't really do much, or are you using the most effective triceps toners?
Posted 8/12/2011  6:00:00 AM By: Nicole Nichols : 20 comments   42,022 views
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My 7 Favorite Kettlebell Exercises



Kettlebells continue to lead the way as one of the biggest fitness trends of 2011. Having participated in an eight week kettlebell class with a certified kettlebell instructor this past spring, it is now one of my favorite of all-time cross training activities that I do outside running.

Kettlebell training incorporates cardio using strength training moves when you transition quickly from one exercise to another. However, performing individual exercises can be quite challenging as well, while giving your body the same benefits as conventional strength training exercises.
Posted 8/2/2011  6:00:00 PM By: Nancy Howard : 29 comments   21,733 views
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