What are muscle-strengthening activities?

Uncategorized | Posted by Vibraboard747
Feb 02 2013

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Biomechanical Stimulation

Benefits of Muscular Strength

Muscle-strengthening activities involve weights, bands or body weight and work your muscles to maintain a specific movement. Bicep curls, push-ups, pull-ups, sit-ups and lunges are some examples of specific exercises. Muscle-strengthening activities, or resistance training, can help you shape your body into a sculpture of health!

How often should I do muscle-strengthening activities? In addition to cardio/aerobic activities, the U.S. Physical Activity Guidelines for Americans recommend the adults should engage in muscle-strengthening activities for all major muscle groups arms, legs, abdominals, chest, back and gluteal two or more days per week.

Why is strength or resistance training important? Muscle strengthening or resistance training helps you increase the muscle mass in your body. The more muscle you have, the more calories (energy) you will be able to burn. Compared to fat cells, muscle cells are very active, and they are constantly repairing and working. The more resistance training you engage in, the more you stimulate your muscle cells to work and repair so they are ready for the next workout and other daily activities. Strengthening your muscles will increase the amount of calories you burn at rest.

Resistance training is also important to maintain bone health. Research shows that resistance training keeps the muscles strong and able to support the bones in your body. As a result, resistance training can help reduce the risk of osteoporosis.

I have never participated in strength training. Who can help me get started? Personal trainers and exercise physiologists at your local gym or recreation center can teach you resistance moves in a safe manner. Find a trainer near you by visiting the American College of Sports Medicine.

What about yoga and Pilates? Yoga and Pilates incorporate stretching exercises with resistance training. These activities involve movements that use body weight in resistance movements, especially those that work the “core” (abdominals and back). Yoga and Pilates also improve flexibility through stretching movements.

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What are Core Strengthening Exercises?

Uncategorized | Posted by Vibraboard747
Jan 29 2013

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Biomechanical Stimulation

Benefits of Muscular Strength

Core stability retraining is a vital component of optimising your strength program with reduced chance of injury and improved performance. In basic terms, your core is the solid platform that your dynamic muscles enact upon. In most cases, your abdomen or back core muscles are the best known core muscles, but they also exist in other regions.

The important thing to remember is that if you are not performing core stability exercises, you should be! It’s one reason why elite athletes are elite performers.

More Strengthening Exercise Advice

Your physiotherapist is an expert in the assessment and correction of muscle strength deficits, timing and individually prescribed strengthening exercises appropriate for your injury, sport or lifestyle. It is important to remember that individual injuries, your stage of rehabilitation, age, gender and your sport or level of activity will dictate the best exercises suitable for you. Seek the professional advice of your physiotherapist if you require more specific strengthening advice.

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Strengthening Exercises

Uncategorized | Posted by Vibraboard747
Jan 26 2013

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Biomechanical Stimulation

Benefits of Muscular Strength

Strengthening exercises are best known for bulking up your muscles to lift heavy weights but strengthening exercises have different requirements depending upon your treatment goals, sport or function.

Basic strength is required for joint control during your simple everyday tasks. These tasks can include static activities (such as sitting or standing posture) or dynamic activities (such as walking, running, reaching, lifting or throwing). The tasks that you require strengthening for pre-determines the specific strengthening exercises that will help you to achieve your goals. Your physiotherapist is an expert who can guide you. Strengthening Exercises

In addition to muscle strength, which can involve power, endurance and speed of contraction, the timing and balance of muscle contractions is very important.

Specific Muscle Strengthening

Your muscles have different roles to play. Muscles are predominately fast twitch, slow twitch or endurance-based stabilisation muscles. Their roles all differ so they should be exercised the depending upon their specific characteristics. For example,

Stability muscle exercises with generally be low intensity – long duration type exercises.

Dynamic strengthening exercises are more likely to be higher intensity (weight, speed, power) and shorter duration but this can vary.

Each strengthening exercise and the speed that it is performed will strengthen your muscles in different ways. The best way to prioritise the exact strength exercises that are most appropriate to your needs is to discuss your case with your physiotherapist or sports coach.

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Muscular Strength And Endurance

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Jan 23 2013

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Biomechanical Stimulation

Benefits of Muscular Strength

Muscular strength and endurance are two important parts of your body’s ability to move, lift things and do day-to-day activities. Muscular strength is the amount of force you can put out or the amount of weight you can lift. Muscular endurance is how many times you can move that weight without getting exhausted. Muscular Strength And Endurance

Muscular Strength And Endurance Are More Important For Many Reasons:

* Increase your ability to do activities like opening doors, lifting boxes or chopping wood * without getting tired.
* Reduce the risk of injury.
* Help you keep a healthy body weight.
* Improve confidence and how you feel about yourself.
* Lead to healthier, stronger muscles and bones.
* Give you a sense of accomplishment.
* Allow you to add new and different activities to your exercise program.

THERE ARE MANY WAYS TO IMPROVE MUSCULAR STRENGTH AND ENDURANCE.

A gym or fitness centre is a good place to go if you’re interested in doing resistance training (also called strength training, weight training or weight lifting). This involves working a muscle or group of muscles against resistance to increase strength and power. Resistance training can include using:

* equipment like medicine balls or weight machines
* resistance tubes or bands during exercises
* your own body as a weight, as you would do during push-ups or sit-ups

Of course, you don’t have to go to a gym or buy exercise equipment to improve muscular strength and endurance. Doing normal daily activities like lifting groceries or walking up and down stairs can also help. You can also do many exercises at home that don’t need equipment, like push-ups and sit-ups. All you have to do is challenge your muscles to work harder or longer than they usually do.

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Start Strength Training for Good Health

Uncategorized | Posted by Vibraboard747
Jan 10 2013

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Biomechanical Stimulation

Workout Routines For Muscle Building
Remember those boxes of books you carried up the stairs so easily a few years ago? Or the jammed grocery bags you used to grab from your car’s trunk two at a time?
Maybe these days you’re packing less into storage cartons and shopping sacks, to make them lighter to lift, or enlisting a teenager’s help in hauling them. As we get older, many of us find ourselves becoming less strong than we once were. That’s to be expected in middle age and onward, especially if you’re a woman right?
It doesn’t have to be so. Your healthy future depends upon keeping your muscles strong. Losing strength may result in serious health problems: fractures, imbalance, loss of mobility and inactivity leading to diabetes, heart disease and obesity. Yet those risks can be turned around, and even prevented, with quick and simple strength training exercises.
“”Strength training—as in lifting weights? I can’t do that!”” you may be thinking.
Don’t worry. Even if you’d rather pump your own gas than pump iron, the exercises to help you stay strong are easy to do and won’t leave you looking like a professional body-builder.
And the health payoffs are big. Just a few months of strength (also called resistance) training at home, in a gym or fitness center can lower your cholesterol, reduce your risk of cardiovascular disease, help you avoid osteoporosis, decrease arthritic symptoms and build muscle so you remain active and independent for years to come.
Losing muscle with age
Most women know that aging can weaken our bones. If left untreated, this condition (called osteopenia) can lead to osteoporosis. A related processcalled sarcopenia happens when our muscles and lean body mass begin to decline.
“”The loss of muscle mass starts in your early 30s,”” says Michael J. Hewitt, Ph.D., research director for exercise science at Canyon Ranch Health Resort in Tucson. “”By the time a woman is in her mid-40s, she may have lost 6 to 7 percent of her muscle mass.””
If that muscle isn’t retained or rebuilt, you lose strength. You also lose metabolic rate, Hewitt adds, which causes you to gain weight. Eventually, as muscle mass declines further with each decade, everyday activities such as rising from a chair, putting away the dishes, or getting out of the bathtub may become too difficult to manage.
Many people believe such weakening is inevitable. “”We have this idea that because we’re older, we’re not supposed to have the same level of function and that’s really wrong,”” Hewitt says. Strength or resistance training whether performed with handheld weights, exercise bands, or on more sophisticated machines helps fight that muscle loss.

Benefits to heart
Strength training also helps your heart health, says Kevin R. Vincent, M.D., Ph.D., of the Department of Physical Medicine and Rehabilitation at The University of Virginia in Charlottesville. Vincent co-authored research showing that resistance exercise aided cardiovascular function by lowering levels of homocysteine, an amino acid that can cause harmful clots, increasing anti-oxidant defenses, and decreasing blood pressure.
“”When people think of something heart-healthy, they commonly think of aerobic exercise, but strength training is a good adjunct,”” Vincent says. Exercising with resistance keeps your blood pressure response lower when you hurry to catch a bus, climb stairs, or lift a box. “”That’s protective,”” he adds, “”so you run a smaller risk of having a heart attack or a stroke.””
Getting started
Even if you’ve never lifted a weight before, you can begin an easy strength training program. Indeed, women who are new to resistance exercise gain the most health benefits from such training.
“”It’s never too late to start,”” Vincent says. “”Start with light weights and progress slowly.”” He advises spending two to three months using light weights and gradually getting used to the exercises. Check with your doctor beforehand, especially if you have a chronic medical condition or joint problems. Strength Training Benefits
You don’t have to join a gym to get stronger. Resistance exercises are easy to do at home with inexpensive handheld weights, available at discount stores and sporting-goods suppliers. You can also build strength effectively with lightweight elastic resistance bands.
Ten minutes, twice a week
For those of us who are perennially time-crunched (and who isn’t?), Hewitt created the strength-building Key 3® program as a minimal approach to strength work. The three exercises in the plan wall squat, chest press and single arm row take only about 10 minutes, twice a week.
In that brief time, the three exercises work about 85 percent of the body’s muscle mass. They can also stimulate bone growth, helping to curb osteopenia at the same time they’re fighting sarcopenia. “”The good news is, you’re not even going to break a sweat doing these,”” Hewitt says. “”You can do them in your bedroom, in your pajamas, if you want to.””
So, kick off those bunny slippers and start building your muscle strength now:
Wall Squat: (When first beginning this exercise, don’t use any weights for the first two weeks.)
Stand with your back against a smooth wall. Your feet should be shoulder-width apart and about a 1-1/2 to two of your foot lengths from the wall.
Bend knees slightly; hang arms freely at sides, using holding light weights.
Slowly slide your back down the wall until knees come close to a 90-degree angle, but do not exceed it.
Then press upward, back still against wall, until legs are nearly straight.
Repeat.
Typically healthy adults will hold 10 to 25 lb in each hand (women) or 15 to 35 lb (men). Size of weights used will depend on one’s body weight and strength level.
Chest Press:
Lie on back with bent knees, arms perpendicular to body.
Hold hand weights (3 to 5 lb. to start) directly over elbows.
Slowly press hands up, bringing weights together in a triangular motion.
Lower weights slowly until elbows return to floor.
Single Arm Row:
Place one hand and knee on bench or edge of chair, with other foot on floor.
Keep back flat and parallel to floor.
Hold hand weight (8 to 10 lb. to start) in free hand, hanging directly below shoulder.
Raise weight slowly to just under shoulder. Keep elbow close to side.
Lower slowly and repeat.
Reverse position to work opposite side.
Rules of the game
When just starting out, aim to do one set of eight to 12 repetitions (called reps) of each exercise. With strength training, you work to a level of fatigue at the end of each set. If you can only do six reps, you may need a lighter weight. If you easily reach 13 reps, it is time to use a heavier weight.
As you become accustomed to the exercises, build to doing two sets of each exercise, twice a week. With proficiency, you’ll still be able to complete a session in about 10 minutes. You may even add a third session during the week, but allow at least a day’s rest between them.
For strength training to be effective, Hewitt says, you need to do it regularly, with no more than three days between sessions or the benefits begin to wear off. When traveling, he advises doing the exercises in a hotel room, using a laptop computer or briefcase. If they are too light, add the room’s phone directory or Bible for additional weight.
“”Strength work and exercise in general are kind of like investing,”” he says. “”A little bit every week is far better than a lot once in a while.””

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Strength Training for the Mind Part 2

Uncategorized | Posted by Vibraboard747
Jan 07 2013

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Biomechanical Stimulation

Workout Routines For Muscle Building

Read up on anatomy. If you want to strengthen a muscle, you need to know where it is and what it moves if you’re going to understand the exercises that target it. Only then can you perform them efficiently. In the same way, you have to understand the anatomy of the mind’s suffering if you want to understand how meditation is supposed to work. Read up on what the Buddha had to say on the topic, and don’t settle for books that put you at the far end of a game of telephone. Go straight to the source. You’ll find, for instance, that the Buddha explained how ignorance shapes the way you breathe, and how that in turn can add to your suffering. This is why most meditation regimens start with the breath, and why the Buddha’s own regimen takes the breath all the way to nirvana. So read up to understand how and why.

Start where you are. Too many meditators get discouraged at the outset because their minds won’t settle down. But just as you can’t wait until you’re big and strong before you start strength training, you can’t wait until your concentration is strong before you start sitting. Only by exercising what little concentration you have will you make it solid and steady. So even though you feel scrawny when everyone around you seems big, or fat when everyone else seems fit, remember that you’re not here to compete with them or with the perfect meditators you see in magazines. You’re here to work on yourself. So establish that as your focus, and keep it strong.

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Strength Training for the Mind Part 1

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Jan 04 2013

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Biomechanical Stimulation

Workout Routines For Muscle Building

Meditation is the most useful skill you can master. It can bring the mind to the end of suffering, something no other skill can do. But it’s also the most subtle and demanding skill there is. It requires all the mental qualities ordinarily involved in mastering a physical skill mindfulness and alertness, persistence and patience, discipline and ingenuity but to an extraordinary degree. This is why, when you come to meditation, it’s good to reflect on any skills, crafts, or disciplines you’ve already mastered so that you can apply the lessons they’ve taught you to the training of the mind.

As a meditation teacher, I’ve often found it helpful to illustrate my points with analogies drawn from physical skills. And, given the particular range of skills and disciplines currently popular in America, I’ve found that one useful source of analogies is strength training. Meditation is more like a good workout than you might have thought.

The Buddha himself noticed the parallels here. He defined the practice as a path of five strengths: conviction, persistence, mindfulness, concentration, and discernment. He likened the mind’s ability to beat down its most stubborn thoughts to that of a strong man beating down a weaker man. The agility of a well-trained mind, he said, is like that of a strong man who can easily flex his arm when it’s extended, or extend it when it’s flexed. And he often compared the higher skills of concentration and discernment to the skills of archery, which given the massive bows of ancient India was strength training for the noble warriors of his day. These skills included the ability to shoot great distances, to fire arrows in rapid succession, and to pierce great masses the great mass, here, standing for the mass of ignorance that envelops the untrained mind.

So even if you’ve been pumping great masses instead of piercing them, you’ve been learning some important lessons that will stand you in good stead as a meditator. A few of the more important lessons are these:

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The Benefits of Regular Strength Training Part 2

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Dec 21 2012

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Biomechanical Stimulation

Workout Routines For Muscle Building

Increase Your Performance

No matter what your favorite sport or activity is, if you practice regular strength training, you will improve at it. Strength training is a fantastic supplement to someone that is already physically active but wants to take their sport or activity to a higher level. Strength training can give you that extra energy and power needed to excel.

Feel Great and Look Great

Nothing is more satisfying than the feeling of a great workout. Strength training may be painful at times, but the effects that stronger muscles and joints can have on your body are every bit worth it. Being stronger can impact your posture and your overall muscle tone. All of these things combined lead to increased confidence and higher self esteem. Strength training can also help you age more gracefully, as it keeps you alive and vibrant.

With benefits this compelling, it is hard to find a reason not to put some time and effort into improving your overall health with strength training. By practicing strength training just 3 to 5 times a week, you can begin to see a change in your body and health. Don’t feel limited by solo weight training; there are many group alternatives (such as Yoga or Pilates) that can be just as beneficial and produce all the same results. Research your options and get started on building a strength training routine that will literally change your life!

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The Benefits of Regular Strength Training Part 1

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Dec 17 2012

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Biomechanical Stimulation

Workout Routines For Muscle Building

Beyond just feeling and looking great, strength training has many benefits that will help your body over the course of your lifetime. Whether you do strength training with weights or without, the benefits are too great to ignore. If you are looking to add any one thing to your lifestyle to increase your health, strength training should be it. Here are the top benefits to strength training:

Maintain Your Weight

Strength training is a great way to increase your metabolic rate, which will help your body burn more calories throughout the day. It also increases your lean muscle mass and overall strength, helping you to workout longer and have more energy. These things combined work to help you maintain your weight goals over a long period of time.

Increase Bone Density

Over time as you age, inactivity (and just getting older) can lead to your bones decreasing in density and becoming more brittle, leading to diseases like osteoporosis (and being at higher risk for injuries). By doing regular strength training, research has proven that you can both increase your bone density and work to prevent osteoporosis.

Prevent Injury

One of the best ways to prevent and heal injuries is to strengthen the muscles around them. A large portion of sport-related, as well as life-related injuries, can be prevented by properly strengthening both your muscles and joints. If you do endure an injury, strength training can help heal it faster by strengthening the muscles affected and speeding up recovery time.

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The Best Strength Training for Women Part 3

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Dec 12 2012

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Biomechanical Stimulation

Workout Routines For Muscle Building

Start Pumping

Begin with three weight-training sessions each week, recommends Joe Dowdell, founder and co-owner of the New York City gym Peak Performance. For the greatest calorie burn, aim for total-body workouts that target your arms, abs, legs, and back, and go for moves that will zap several different muscle groups at a time—for example, squats, which call on muscles in both the front and back of your legs, as opposed to leg extensions, which isolate the quads.

For each exercise you do, try to perform three sets of 10 to 12 reps with a weight heavy enough that by your last rep you can’t eke out another one without compromising your form. To spark further muscle building, William Kraemer, Ph.D., a professor of kinesiology at the University of Connecticut, suggests alternating moderate-intensity workouts of 8 to 10 reps with lighter-weight 12- to 15-rep sets and super-hard 3- to 5-rep sets. (For a more detailed fat-blasting workout, check out “”Do This at Home,”” below.)

And remember to fuel your workout properly. Too many dieters make the fatal error of cutting back on crucial muscle-maintaining protein when they want to slash their overall calorie intake. The counterproductive result: They lose muscle along with any fat that might have melted away. Sports nutritionist Cassandra Forsythe, Ph.D., co-author of The New Rules of Lifting for Women, recommends that you eat one gram of protein for every pound of your body weight that does not come from fat. For instance, a 140-pound woman whose body fat is 25 percent would need 105 grams of high-quality protein. That’s roughly four servings a day; the best sources are chicken or other lean meats, soy products, and eggs.

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