Monthly Archives: May 2012

Neck Pain Exercise Therapy

Neck pain is a common phenomenon. It can be accompanied by headaches, tingling and weakness in the arms, stiffness and shooting pains. Guided movement therapy is thought by many to be the most effective treatment for neck pain.

The following are possible neck pain causes:

-a problem in the cervical spine, such as a misplaced vertebra, disc damage or abnormal curvature of the spine
-muscle strain
-spinal joint arthritis
-pinched nerve exiting the cervical spine

Strictly speaking, these are not root cause of pain; rather, each one of these conditions is caused by something else, such as poor posture, injury or age. Once it is determined whether the pain is related to nerves, joints or muscles, you will be able to determine what action or situation led to it.

Motion is perhaps the most natural and effective form of medicine. Our bodies are designed to be active. When sitting, we use a number of muscles to hold ourselves upright; when done properly, we get a low-grade workout in any position. Movement serves a variety of purposes. It keeps fresh blood flowing to our muscles, flushing out waste products and supplying oxygen to be converted to energy. Movement allows our muscles to stretch, maintaining the elasticity of muscles. The final rehabilitative component of movement is that it helps to keep muscles toned. Strong muscles support structures around them, such as the spine.

This explains why exercise therapy is an effective treatment for most chronic pain conditions. Stretching the neck encourages normal disc space between vertebrae, helping to prevent or correct disc bulging and herniation. Strong muscles allow the body to maintain proper posture, which helps to reduce and correct abnormal curving of the spine. Strong, elastic muscles are also less prone to strain. A study of female office workers showed that strength training neck exercises decreased or eliminated neck pain in 73% of participants.

Used Exercise Equipment

Used exercise equipment  is widely available on the market today. New exercise machines cost several thousands dollars, and used exercise equipments is a viable alternative to costly new machines. Commercial grade refurbished exercise machines are available for a fraction of the original cost. You can save a lot of money on used equipments.

There are various used exercise equipment companies serving commercial and corporate gyms, institutions and residential clients. Everything from treadmills, exercise bikes, steppers, elliptical trainers to free weights and floor matting can be found at a discounted price. These fitness-remanufacturing companies purchase old exercise equipments, rebuild them and resell them at a lower price. These equipments are refurbished according to factory specifications before they go on sale. Some companies even offer a warranty on the refurbished materials.

A quick browse on the Internet lists a number of companies who specialize in used exercise equipment. Global Fitness, Fitness Equipment Depot and Kacor Inc are some of the famous fitness remanufacturing companies. They buy pre-owned equipment from health clubs and renovate them as good as new. Certain points are to be kept in mind in buying used exercise equipment. First, you have to choose a company with a good reputation. You have to research the price and quality of the product. It is advisable to study all the features of the renovated used exercise equipment in detail. Also, it is a good idea to consult people who use such exercise equipment, such as fitness trainers, who can offer you tips on care of the equipment and how to use it properly.

Essential CrossFit Gear

An increasingly popular workout program recently, CrossFit has turned into a favorite of a quantity of athletes in addition to beginners to physical fitness. Fortunately, you don’t need a gym membership to complete the program–most of the CrossFit gear that you will require can be purchased and used at home.Before getting in to the more knowledge about what you need to obtain, this is how this program itself is structured: all official workouts are posted on the main site and follow a rotation of 72 hours of exercises eventually of rest. For each from the active days, you will see a good work out during the day (WOD) that targets specific goals. The three-day cycles usually consume a theme of some kind, such as building stamina, concentrating on increasing strength, etc.

The workouts cover a multitude of exercises, plus some of these require specialized equipment to complete properly. At the same time, there is a core group of CrossFit gear that covers the majority of workouts, and also the other exercises out there could be worked around using substitutions.

The first required piece of equipment is a pull-up bar of some kind. Pull-ups are a great upper body workout which cover a wide variety of muscles, and therefore are featured prominently in CrossFit enough where you need a bar to obtain the expected together with your program.

As the best setup is really a free-standing pull-up bar, there are a number of doorway-mounted models readily available for use at home. These work when you are hooked round the mantling at the top of a door, and therefore are secured having a small metal piece that slides behind the frame. I have used one out of both bathroom and bedroom frames within my house along with other places when you are traveling, and also have had been able to find a good spot to mount the bar. Continue reading

Develop Your Strengths

Develop Your Strengths Knowing your strengths provides a sound basis for building for the future. They are the best basis on which you can build. You need to recognise your strengths, grow your strengths, observe your strengths and look after your strengths. Strengths need nurturing and cannot just be taken for granted. Strengths are not just what we perceive about ourselves but how others perceive about the particular qualities we bring and hold. While our strengths important there is a danger that you’re not accurately aware of your strengths and talents. Often as people grow, they become experts in describing their own weaknesses and spend time trying to address these faults rather than building on their strengths. As a result some of their strengths can lay dormant and ignored, as a consequence these strengths are undeveloped and anthrop overtime. However when you are fully aware of your strengths and confident in them, you are able to do things that you might have been much more hesitant about in the past. As you use your strengths you become ever more confident in their value and application.

Recognise Your Strengths A good starting point is to articulate what you think your strengths are. You can supplement this by honestly summarising what you think other key people, such as your family, colleagues and boss, would regard as your strengths. Looking at your strengths through different perspectives alerts you to begin to see yourself as others see you. At one level you can do this by imagining yourself standing in other people’s shoes and commenting on your strengths. Another approach is to ask people directly what they perceived as your strengths, or to request a colleague or coach to ask them on your behalf. You might be able to use a kind of 360° written feedback tool that many organisations have available for their staff. It can help to write a list covering

• What do you think your five key strengths?
• What do you think your colleagues would see as your five key strengths?
• What would your close family members or friends think are your five key strengths?

Another approach is to look at some common strength’s and assess which might apply particularly to you. In their excellent book ‘Now, Discover Your Strengths’, by Marcus Buckingham and Donald Clifton they talk about each individual needing to become an expert at finding, describing, applying, practising and refining their strengths. They talk of distinguishing natural talents from things you can learn and seeing strengths as a combination of talents, knowledge and skills. To them, talents are your naturally recurring patterns of thought, feelings of behaviour, with knowledge consisting of the facts and lessons learned, and skills as the steps of an activity. These authors approach it to encourage the reader to identify their five strongest strengths some of which may not be strengths as yet. They identify 34 themes of strengths to find your profile of five key strengths. A few from the identified themes are as follows:

• Achiever
• Activator
• Analytical
• Communication
• Competition
• Consistency
• Futuristic
• Learner
• Strategic
• Focus
• Empathy

Growing Your Strengths Your strengths never stand still. You are either growing them or if you allow them to stagnate they will be declining in effectiveness. As you look back you can often see how your strengths have been changing. You can identify the strengths that have been consistently a valuable part of your assets and those that you have adapted and grown as a consequence of circumstances and experiences. Growing your strengths is all about making what is good even better. You need to understand how you would effectively identify strengths that need nurturing and growing. For all his natural talent Tiger Woods still practices regularly and draws on the expertise of coaches. Key questions for you to ask yourself as you grow your strengths are:

• Which strengths have I built in the last six months?
• Which strengths do I want to use more over the next six months?
• What are the key strengths I need to make more use of?

Look after Your Strengths A consistent message in challenging times is to be optimistic, energetic and enthusiastic while being rooted in realism. Drawing on your strengths means that even in the most challenging circumstances you can see opportunities. Confidence and optimism building on your strengths can lead to a self-fulfilling prophecy. Success is about being self-assured with confidence, having as much impact as capability. You have to believe in yourself as well as being honest about yourself. It enables you to believe that there is a solution, however tough the situation might seem. How you build on your strengths will give you a competitive advantage. So building on your strengths means being positive and being objective. Optimism might not come across as denial. People who lose heart are those who have lost their belief that there can be a successful outcome. You have to believe that your strengths will mean that you can become part of the future (and its solutions) and are not part of the problem. Growing your strengths can give you confidence that you can make choices, even in the most difficult circumstances.

Summary Lessons

• Be clear about what you think your strengths are.
• Seek the views of others on what your strengths are.
• Understand how your strengths have grown and developed over recent years.
• Be positive about how you can use your strengths in the future.
• Be clear what specific strengths you want to develop further over the next few months.

All About Home Exercise Equipment

Always do your research from various sources before you consider buying home exercise equipment. I will teach you simple strategies to save you money and time in your decision making process.

If you exercise at home, there are many benefits. You cannot get such benefits in a gym. You get convenient workouts in the privacy of your own home, at your own time and pace. You do not have to share the equipment with anyone and have the independence to dictate your own pace.

For most of us, it’s hard to balance everything in life. For most individuals, its easy to skip the exercises with some minor excuses. maybe we are too tired, it’s raining outside, the gym is too far… whatever the excuse, the reality is that although we are becoming more mindful of our health, we still have jobs to go to during the day, family to look after, or other items on our task lists to take care and our fitness goals have just become an inconvenience.

A great solution is to buy exercise equipment for home. There are many types of home exercise equipment that will give you the same, if not better workout than some equipment that you might find in your local gym.

Always determine your fitness goals before you begin.

After establishing your fitness goals (if you don’t already have them), you need to figure out what types of home exercise machines align themselves with those goals. Home exercise machines are specifically designed with convenience in mind so there are many options available on the market today that make fitness more convenient for everybody, regardless of their busy schedules. With any purchase, it’s good to start with a reasonable budget. Even when purchasing home exercise equipment, it’s easy to get out of hand and start looking for machines that are simply too costly. You need to ask yourself about the type of options you need and the accessories and the add-ons you might benefit from? You may really want a treadmill with that fully-featured electronic panel and automatic cooling fan, but you may not need it if you’re going to place your treadmill in your home next to a window with a beautiful, scenic view. Is portability a factor in your decision for purchasing home exercise equipment?

Some of us may not have the space for a full-size treadmill, exercise bike, or abdominal workout machine. How much time will I be using the home exercise equipment? Whatever decision you make, you want to make sure you’re getting the most out of your fitness investment. Do your due diligence and figure out how much time per day you can dedicate to your fitness goals and to your purchase that is meant to aid them. Is the home exercise equipment easy to maintain? If you’re purchasing a standard sized machine, it may have a lot of gadgets, gizmos, and electronics that you probably aren’t familiar with. If you’re purchasing a portable, convenient fitness solution, it’s more likely that you can maintain it and keep it in operational order for the next time that you use it. What are some home exercise equipment choices?

Treadmills are a very popular first choice for individuals seeking to purchase home exercise equipment. You’ll want to make sure you get a solidly built machine tha doesn’t wobble and is stable at any running speed. These machines also require maintenance, so you should be aware of what kind of warranty comes with the machine and see if there is a nearby service location.

Stationary bikes are widely used home exercise equipment. They offer a non-impact cardiovascular workout and are great for overweight or new exercisers.

Recumbent cycles give more support to the lower back and minimize the stress on the knees compared with an upright bicycle. Recumbents provide a cardiovascular workout that uses the muscles of the gluteus, quadriceps and hamstrings.

With step equipment, a majority of the work is done by the lower body. It can be expensive and time consuming to find the right exercise machine. Steppers give a good workout aerobically, strengthen and build the lower body muscles, and are low impact.

Resistance equipment is a good compliment to any other home exercise equipment you might already have. Home exercise gyms, also known as multi-exercise pieces and free weights like dumbbells and barbells are a great way to start.

You can purchase these types and many other types of home exercise equipment at your local gym, sporting goods store, or even the internet. I would however suggest that if were to utilize the fabulous internet to make a home exercise equipment purchase, like many individuals do these days. I’d suggest to visit your local sporting goods store and see what kind of equipment they have. In fact, visit several places to get a feel of what kind of items are offered. Once you’ve narrowed down your selection to a specific make and model, you can then browse the internet for which places are offering that exact model at a price that fits within your budget.