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How to Exercise at Home For Women

Posted by Ralph Henry

Having the choice to exercise at a commercial health club or to exercise at home for women who have long hours of work or Moms with difficulty commuting with their children, then home exercises are almost always a better option.

There are several factors or ways to design a basic home gym, and it can start from $30 and go up to hundreds of dollars to have a home-based gym.

When I personally train home clients I evaluate the following criteria:

-Body strength

-Space availability and


In general, the stronger my client is the less fitness tools we need because I can literally create tens of exercises with very minimal tools by using the body and other techniques for creating resistance training.

If you are a beginner you still don’t need a lot of fitness tools, but you can have an advantage in investing in some extra fitness tools if you choose too.

For the space issue, women’s home exercises don’t need a lot of space as long you have enough for your body length and the ceiling is high enough which should be about two feet above your head. The same thing goes for affordability, if you have a limited budget then that is fine, but the more you can afford the more choices you can have. And that can translate to a variety of exercises with less chance of becoming bored.

How to Effectively Exercise at Home for Women

-Tools: The fitness tools can be from simple resistance bands and small dumbbells to a whole set of dumbbells with a rack, getting a treadmill, or other cardiovascular machines.

Women’s Home Exercises can range from basic to powerful

1. Push-ups and using its many varieties of angles to improve the different upper body muscles.

2. Using your legs to perform squats, wall squats, lunges, walking lunges, combo lunges, inner thighs, body weight exercises, and the list goes on.

3. With minimal tools you can work your back through isometric training, body visual resistance training, and other very affordable tools or things you have in your home to use.

There are many ways you can create exercises at home, and you will get great results. You just need to do it.

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Fitness Workout Guide Introduction

Posted by Ralph Henry

What is the main factor that drives you to get fit? The Fitness Workout Guide tackles …. Better health? Better Lifestyle? Muscles?

Fitness Workout

Attract the girls (or men – you decide!)? A Change of lifestyle?

For me it is the opportunity to improve my lifestyle. I want to increase my level of fitness, and adapt my diet to a more healthy one. Yes, I have had years of bad diet and a sedentary lifestyle so I am ripe for a change! I am looking forward to retirement and I want to remain active for many years. So my mantra is “Better health and fitness for a Better retirement” so picking the best workout guide is crucial.

So what is the story for you? Different age groups will have different aims but no doubt fitness will be an integral part of your new lifestyle whatever your goals.

Did you know? Juvenal back in Roman times said “mens sana in corpore sano” (a healthy mind in a healthy body). The Romans recognised what the WHO (report in 2002) has been saying in more modern times: that we are too sedentary and prone to too may diseases such heart disease, stroke, diabetes and certain types of cancer. Not an appealing thought?

So time to do something about it?

OK, then I am going to look a for a fitness workout guide as part of my lifestyle change. Where do I look? Well the Net is a good place to start with lots of sites available to browse. Hey, but that is a problem in its self. There is an Overkill of Information. So here is my checklist for choosing a Fitness Workout Guide on the Net. Look for each of these on each site you browse….

Fitness Workout Guide Checklist

a) Is there a schedule of plans and workouts – easy access to the information I need for my age and ability. Remember one plan / routine will not suit all.
b) Quality of information: Get what you pay for – as always do not plump for the cheapest. We are talking about your life here. Remember the old adage you get what you pay for!
c) Can I download routines off-line? You need easy access to the information.
d) Are the routines safe? Check for a Qualified/certified trainer! A certified trainer will know what is good – the last thing you want is too overdo the exercises and end up in hospital!
e) Caters for a range of skills and ability – will it work for me?
f) Check the price for affordability – can I afford?

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Ball Exercises – A great way to strengthen your core!

Posted by Ralph Henry

Benefits of Ball exercises

The ball on its own is a pain reliever for the lower back! As many people these days do have back pains and muscle imbalance which lead to poor posture too. The exercises which you can perform will be good for flexibility as well as releiveing back pain, there are many therapists that recommend that you use an exercise ball to improve overall muscle balance as well as overall core strength too. Exercise on a ball will ensure that you reach the hidden muscles in the core, such as the transverse abdominus and the lower back muscles, this will improve centre of gravity, giving you more control of your own body as well. A strong core from constant exercise will help in overall life too, as your body will feel more at ease when it comes to doing everyday activites such as walking, running, playing sports, you will feel a massive difference in your body, and trust me, it will feel really good as well, as there are less chances of injury as well when you have a strong core!

Muscle imbalances can be balanced out using the ball!

I admit that i used to pay more attention to my abs, more then my back, this led to me having constant back pains, and i never knew why, and then i researched into the matter, and found out that when you train the front of your body more than the back of your body, it will create and imbalance that leads to bad posture. This happens because the muscles at the front such as the abs have been worked out more then the back, thus the muscles at the back cant handle the new pressure of the muscle in the front, so I started some ball exercises which then helped me to balance out my back with my abs, which then led to really good posture, and no more pain in my back, this happened because the muscles in the back have caught up with the abs, and created a strong core in the process, never underestimate the power of the exercise ball! (bit corny i know! Lol). Back to the point, try these exercises out and you will see and feel the benefits within a couple weeks, maybe even the first week, depending on how much intensity your willing to put in.

I would recommend fitting these into your current routine or when you have spare time.

Back Extensions – you do these by laying flat with your hips and mid section on the ball, with legs straight, and hands behind head, you should be in a position paralel to the floor, as if your curving around the ball, and then you raise your chest, neck and head up with your hands behind your head still, so that your body is in a straight line, repeat this for 12 reps of 3 sets.

Butt Lift – Lie on the ball with the head, neck, back and shoulders supported, your knees should be bent and your glutes raised off the floor, and make your body into a bridge without moving the ball, and then lower hips back down so you look as if your sitting against the ball, and repeat this for 12 reps and 3 sets.

Plank – this is my favourite because you have to keep balance and you can feel your body working to keep the balance and also the muscles will get tense! A plank will be performed with your feet on the ball without moving it, and you straighten your body out, and then have your forearms on the floor bent 90 degrees, so that your back, shoulders, neck and head are all straight in a line, and hold this for 1 minute, and repeat 3 times.

Thats about it for the ball exericses, as these are the ones I perform and have felt many results from, these all work the whole midsection and you will feel the burn afterwards! Try them out and let me know how you feel!

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