Tag Archives: dumbbells

How To Perform Cardio Exercises If You Have Bad Knees

Cardio exercise

Cardio exercise is a high-impact activity that can seriously backfire if you have bad knee problems. Cardio workouts with injury are always a gamble, even if you are otherwise young and healthy. Running or rope jumping with bad knees is not a good idea because of all the impact and pounding on your joints. Did you know that when you run, your body absorbs your weight x 7 every time you take a step? So if you weigh, say, 170 pounds— that would still be 1,119 pounds of pressure on your knees every single time your foot hits the ground.

Other exercises without impact and pounding, like cycling, still put a lot of repetitive stress on your joints, especially knees and ankles.

No joint stress cardio

To protect your knees from the impact and repetitive stress of cardio, here are three items you can easily work into your training routine. You will tone your muscles, burn calories and keep your knees in good shape.

1.     Battling ropes

Battling ropes need to be long and thick, the more the better.  Loop them around something stable that will not move and then take each end in your hands, pulling while doing the exercises. A good example of battling ropes cardio is rope slams— where you slam each end of the rope up and down on the floor, making waves. These exercises are quite aggressive for most people, so start slow and move up to longer sets as you feel more comfortable with it.

2.     Kettlebells

Cardio kettlebell exercises involve a lot of swinging and snatching. You can effectively strengthen the muscles in your hamstrings, glutes and lower back, but putting no stress whatsoever on your knees. Kettlebells come in different sizes and weights, but it is always a good idea to start slowly. Try 44 or 53-pound units and then move on to heavier ones as you see fit.

3.     Sledgehammer

Sledgehammer exercises, or sledgehammer swings, involve an eight-pound and a car tyre. The bigger the tyre, the better. You swing the sledgehammer hard against the tire, hard and rhythmically, in circular motions. Do a number of sets on each side (Twenty is good to start with). There will be no impact on your knees, but your pectorals, upper body and biceps will benefit tremendously.

Each of these three exercises can be part of a workout routine, or be the routine itself. You can include them as needed in your usual training, and feel all the benefits of cardio exercise without causing further injury to your knees.

9 Kettlebell Moves That Burns Away Fat

kettlebell

Kettlebell exercises

Kettlebells are an all-around fitness training tool, perfect for cardiovascular exercises combining strength and flexibility workouts. For strength training and weight loss kettlebells are your best allies.

So what is a good kettlebell strength training routine? David Schenk, a certified trainer from World Kettlebell Club, has put together a complete and effective fat-burning  kettlebell workout. It should be done following a Tabata interval (8 sets of 20-second repetitions, resting 10 seconds in between).

What you need

Some clear space, an exercise mat and two kettlebells. This routine focuses on all your major areas: shoulders, biceps, triceps, torso, back, glutes, knees and legs. There are nine different sets. Here is a brief description of each, along with their benefits:

1.     Goblet Squats

Holding the kettlebell’s handles, stand up and then squat down. This tones all your major muscles, but especially quads.

2.     Thruster

A continuation of the previous exercise. This time, when you stand back up push the kettlebell up with your arms. It improves cardio and strength.

3.     Turkish Get Up

A bit more complicated, but easy. Lie on your back and bend your right knee. Holding the kettlebell in your right hand, lift it up above your head as you push yourself up with your left arm, straightening your back. Then move up, with your left knee on the floor, and stand straight, all the time holding up the kettlebell. Repeat on the other side. It works on your whole body.

4.     Dead-Lift

Take the kettlebell in your hands and hold it down. Then squat down, resting the kettlebell down on the floor while still holding it. This tones your legs, glutes and lower back.

5.     High-Pull

Standing straight and holding the kettlebell in your hands, lift both elbows up and push the kettlebell towards your chin. You will be working on your shoulders, biceps and back.

6.     Dead-Lift to High-Pull

A combination of the previous two exercises, starting with the first one and progressing to the second. It will benefit all the combined muscles as well.

7.     Burpee to High-Pull

Stand up, with the kettlebell on the ground. Then bend your knees as you put your hands down. Stretch your legs until your back is straight, then bring your feet forward until you are squatting. Grab the kettlebell handle with both hands and stand up straight while pulling the kettlebell as in the High-Pull. It will do wonders for your torso, legs, shoulders and biceps and also for your cardio.

8.     Back-Pulls

Hold down the kettlebell with your right hand, then flex your left knee and push your right foot back. Do pulling movements with your right arm. Repeat with the other side. It will tone your shoulders, biceps and back.

9.     Renegade Rows

Using two kettlebells on the floor and grabbing their handles with each of your hands, start in push-up stance, then pull one kettlebell up while supporting your weight on your other arm. It will work on your entire upper body.

When done well, these exercises are guaranteed to lead you towards successful fitness and weight loss, while at the same time taking a lot less time than regular gym workouts.

Start slow

If it is your first time, start slow. Do not overstress yourself, but work your stamina up step by step. You can begin by doing one cycle with each set of exercises, and then as you gain resistance you may work your way up to faster and more intense training, until you can accomplish the Tabata interval.

 

Skinny Guys Can Build Muscles Too

Build Muscles

A guy passes by with ripped muscles and the confidence shines all over him; his smile, his walk and his attitude. Then you look down at yourself and you wonder “What happened?” You’re as thin as a stick; no dimension – even though you’ve been hitting the gym and eating your proteins. Don’t worry. There’s hope for you. Chances are you’re not doing the correct things aimed at building muscles. It’s all hidden under there, somewhere.

 

Below is a list of tips to help you turn that skinny frame into rock hard muscles:

  • The key to building your size and strength is training more regularly. This means that you practice today, tomorrow the day after and so on. Getting the lean physique that you envision won’t come by in a day’s worth of exercise; it takes practice, endurance and discipline. Train several days per week instead of one. Training your body in turn trains your mind which then sends a message to your body that it’s time for a change. It’s a process and you have to follow through with your exercise regime to get the desired results you’ve been aiming for.
  • Many men aim to lift more pounds and therefore increase the weight on the barbells when working out at the gym. This does help to get them stronger and bigger. But what you don’t realize is that this method cheats you out of building your strength. You’re still able to eat all the junk food and do barbell exercises and get thick but you’re really just adding fat to your body. You’re unable to keep track of your fat levels when you limit yourself to one exercise. It is important to do body-weight exercises, like push-ups and inverted rows, to strengthen your body.
  • Muscle fiber types can be categorized into two groups; fast twitch and slow twitch. Fast twitch muscle fibers are found in fast paced athletes, like sprinters, who quickly generate speed and strength, but get exhausted easily. On the other hand, slow twitch muscle fibers can be found in athletes like cyclists. It takes a while for them to exert energy and it also takes a long time for them to get tired. You can change your fiber type by training either more intensively or slower. However, in this situation where you’re trying to build muscle, it would be advisable to do exercises like the one arm dumbbell snatch, clean and press two to three days a week.
  • Using heavy carriers in your workout is another way of helping you build muscles. These form an essential part of increasing your body strength in a way that no other exercise can. Kettlebells and dumbbells, or any other heavy equipment, can be used while doing the Farmer’s Walk. This technique can be done for approximately 5 minutes after every workout. Some other positions that can be done are the kettlebell rack position and the bottoms up position. These exercises help you build abs, and muscles in your calves and arms.

Although you have personal goals and deadlines to get ripped, you must not overwork your body. There is something such as “over-training” and this can quickly lead you to feeling fatigued and injuring yourself.  It’s important that you pace yourself and think of exercising as practice instead of a sprint race to the finish-line. The muscles won’t come overnight and remember your aim is to create and maintain muscles.