strength workout -

Get Exercise Form Right First

March 9, 2018 By hywo Leave a Comment

Fit Body:

Master Form First!

Adding a new exercise into your workout? Get exercise form right first, and then add load to challenge your muscles. Ask your training partner or gym buddy to watch a few reps. Even using mirrors as form feedback may miss important elements of the exercise. Your partner can watch a few reps from behind you, on the right side, left side and in front, and then offer feedback as to your alignment and stability. Proper form means a more effective exercise, and that’s where results happen!

Filed Under: Your Fitness Tagged With: Beginning an exercise program, exercise form, getting workout results, healthy habits, healthy lifestyle, how to get results in your workout, how to lift weights, lift weights, starting a workout, strength workout

Row for Upper Body Strength!

September 13, 2017 By hywo Leave a Comment

Get Fit Quick Tip:

Row for upper body strength!

Rowing strengthens your upper back, lower back, shoulders, arms and core. Master proper form without weight first, and then choose a light weight to begin adding load to your muscles. Maintain proper posture and control during the entire range of motion. Bend forward from your hips, keep your back aligned with your chin tucked into your chest. Hold the barbell slightly wider than shoulder width. Pulling your shoulders back, lift the bar toward your belly button, pause, slowly lower the bar until your arms are straight. Start with 10 reps.

*Consult your physician before performing exercise.

Filed Under: Your Fitness Tagged With: posture exercises, strength workout, strengthen upper body muscles, upper body strength, upper body strength exercise, weight training

Increase your weights!

July 7, 2017 By hywo Leave a Comment

Get Fit Quick Tip:

Increase your weights!

Have you been lifting the same weights for months on end, or for even longer? Increase your weights to challenge your muscles! If the muscles are not stimulated or overloaded, there will not be a strength gain. Do a rep check during your next workout. If your goal is strength improvements and you’re regularly and easily cranking out 12 reps, increase your weight on the next set. Go to the next weight available and begin with 8 reps in good form. And remember, you can lift a different amount of weight on each set. Your muscles want to be challenged!

Filed Under: Your Fitness Tagged With: gym workout, how to begin weight training, how to gain strength, increase strength, strength training, strength training workout, strength workout, weight training

Slow Down Your Weight Training

April 19, 2017 By hywo Leave a Comment

Get Fit Quick Tip:

SLOW DOWN your weight training!

Completing your strength training exercises at a slow, controlled pace makes sure the goal muscle is working to the max. Here’s how to know:

Lift the weight for a 2-3 second count, pause, and then lower the weight for a 3-4 second count, pause. Performing your strength exercise at a slower pace means your muscles are under tension for a longer time. You’ll also break momentum, prevent sloppy form and increase the work all of your stabilizing muscles do, not just the muscle targeted in the exercise.

Filed Under: Your Fitness Tagged With: healthy living motivation, how to improve exercise motivation, motivation to get fit, strength training, strength training exercises, strength training motivation, strength training principles, strength training workout, strength workout, workout motivation

Important Rule for Strength Training

April 6, 2017 By hywo Leave a Comment

Get Fit Quick Tip:

Mix up your exercises every 4-6 weeks!

Your muscles will adapt to the load of your workout over time. Mixing up your routine every 4-6 weeks means your muscles have to adapt to a new angle or way of working. This means your muscles continue to change, shape and improve strength. Here are just a few choices for strength training:

Examples: use free-weights, barbells, body weight, cables, bands.

Filed Under: Your Fitness Tagged With: healthy habits, healthy lifestyle, how to workout, strength training exercises, strength training principles, strength workout, workout results

Straighten Up Your Posture

February 14, 2017 By hywo Leave a Comment

Get Fit Quick Tip:

Row for improved posture!

A Standing Row is an effective strength exercise for your upper and middle back. Strong back muscles mean better posture! Here’s how to start:

Stand with your feet hip-width apart and your knees slightly bent. Hold a weight in each hand. Bend forward from your hips. Keep your spine aligned, and shoulders back and down. Begin with both arms straight. Bend both elbows and pull the weights straight up to your waist. Slowly lower the weights back down to your starting position. Begin with 10 reps.

*Consult your physician before beginning exercise.

Filed Under: Your Fitness Tagged With: dumbbell exercises, gym workout, Home workout, how to begin weight training, strength training, strength training exercise, strength workout, strengthening back muscles, upper body strength, weight training, weight workout

Build Upper Body Strength

January 31, 2017 By hywo Leave a Comment

Get Fit Quick Tip:

Build Upper Body Strength with the Standing Shoulder Press

The Standing Shoulder Press strengthens your lifting muscles of your upper body, as well as your core. So if you’re having to lift and carry heavy items during the day, this exercise is for you. Choose a weight that allows a controlled 8-12 reps.

Begin standing in neutral posture with your knees slightly bent. Bend your elbows so the weights are in front of your shoulders, with your palms facing in. Pull your shoulders down and back. This is your starting position. Keeping your forearms vertical, push the weights straight up overhead so the weights are level with the top of your head, keeping your torso stable. Pause for a second to break momentum, and then slowly lower the weights to your starting position. As you build strength, lift the weights all the way overhead stopping just short of straight arm.

*Consult your physician before beginning exercise. This exercise is for those without injury concerns.

Filed Under: Your Fitness Tagged With: build strength, core strength, dumbbell exercises, free weight exercises, Home workout, shoulder exercises, strength exercises, strength training, strength workout, strengthen upper body muscles, upper body workout, weight training

Pushups…To Go!

June 29, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Pushups…To Go!

Choose any solid and stable surface and crank out a set of 5-10 pushups. The sink, counter, desk top, back of a chair, hood of your car, park bench, all provide great surfaces to add fitness into your day. The key is to maintain good posture with your back straight. Here are a few progressions if you’re looking for variations:

Lift and hold one foot up off the floor.

Slow your pace to allow a 4 second count when lowering and pushing.

Add in a 10 second plank hold in between each rep.

Lift and hold one leg out to the side of your body.

Hold the pushup for 5 seconds when your arms are bent.

Extend your elbows only half way up when pushing.

*Consult your physician before beginning exercise.

Filed Under: Your Fitness Tagged With: fitness goals, healthy habits, healthy lifestyle, home fitness, how to start fitness, office workout, pushups, strength exercises, strength workout, time efficient workout, upper body strength exercise, work exercise, workout motivation

Progress your Ab Plank

June 23, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Side Plank

Lie on your right side on the floor. Place your right hand on the floor directly below your shoulder. Place the outside of your right foot on the floor, with both legs straight. Lift your body up off the floor and hold your body straight in a side plank position. Release by dropping your hips to the floor. Repeat with your left hand and left foot on the floor. Lift your body up and hold the side plank position. Begin with a ten second hold on each side. Breathe through each plank, hold your belly button in tight and maintain proper spinal alignment.

*Consult your physician before performing exercise.

Filed Under: Your Fitness Tagged With: ab exercises, abdominal strength, abdominal strength exercises, core exercises, core fitness, core strengthening, fitness goals, fitness on a budget, getting workout results, healthy lifestyle, home exercise, how to do a plank, how to start fitness, how to strengthen your core, plank exercise, srengthen your core, strength workout, time efficient workout, toning up our core, travel exercise, workout motivation

Take your ab workout to the next level

June 17, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Abdominals…Plus!

Crank your ab workout up a notch with this exercise:

Lie on your back on the floor with your hands behind your ears. Hold both feet up off of the floor with your knees over your hips. Begin by lifting both shoulders up off of the floor. Next lift your right shoulder up toward your belly button, at the same time bringing your left knee toward your belly button. Return to your starting position. Now lift your left shoulder up toward your belly button, at the same time bringing your right knee toward your belly button. Repeat 10 times.

*Consult your physician before beginning exercise.

Filed Under: Your Fitness Tagged With: ab exercise, abdominal strength exercises, core fitness, core strength, core strengthening, getting workout results, healthy habits, healthy lifestyle, home exercise gym, Home workout, how to get results in your workout, strength workout, time effective workout, time efficient workout, travel exercise, unaccustomed exercise

Get Exercise Form Right First

Row for Upper Body Strength!

Increase your weights!

Slow Down Your Weight Training

Important Rule for Strength Training

Straighten Up Your Posture

Build Upper Body Strength

Pushups…To Go!

Progress your Ab Plank

Take your ab workout to the next level

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