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Top exercise tips for disabled people

​Cardio doesn't mean just running! Anything which gets your heart rate up is a cardiovascular exercise. It can be done with weights, arms, abs, legs or a combination of all of those. It just needs to be consistent or repetitive. The higher the heart rate, the more fuel you will burn. Focus on strength exercises 50% of the time and cardio 50%. Often people either focus on purely cardiovascular fitness such as running, hand bike etc, or the other extreme and just do weight training without a cardiovascular aspect. Your health will benefit more if you do both strength and cardio. Cardio keeps you...
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The Effects of exercise on cancer, neurological disorders and other health conditions

​Studies have shown that regular exercise, particularly walking, helps reduce one's risk for memory loss. Epidemiologic studies have found an association between increased exercise and slower rate of functional decline in older adults. To date, there are no clear explanations for this apparent benefit. Aerobic exercise has been linked to improved reaction time in people of all ages. Exercise seems to improve the physical and emotional well-being of patients who already have Alzheimer's disease. The patients exercised moderately for as little as 60 minutes each week. Doctors noted patients who ...
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Unhealthy, Even Dangerous Weight-Loss Diets

​GRAPEFRUIT DIET: Dating as far back as the 1930s, this fad diet still retains some level of popularity. The premise is simple: If you eat a grapefruit before eating anything else, drink lots of water, cut out carbs and eat lean protein, you'll burn more fat. Fans of this diet say if you do it for around 10 days, you can lose up to 10 pounds. There may be a kernel of truth to this one, says Erin Palinski-Wade, RD. "It's been suggested that eating grapefruit can help to slim the waistline and lower body weight, most likely due to the diuretic properties of grapefruit helping to shed water ...
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Unhealthy, Even Dangerous Weight-Loss Diets

​CABBAGE SOUP DIET: This age-old fad diet took simplicity to the extreme, pairing down what you could eat to a few food groups to total less than 1,000 calories a day. Limiting your diet so dramatically isn't a good idea, says Erin Palinski-Wade, RD, CDE, author of "Belly Fat Diet for Dummies." "Living off of cabbage soup and a few specific foods over a period of time is not a healthy way to lose weight," says Palinski-Wade. "Vegetables are high in volume while low in calories. Not only is the calorie range so low that it may slow your metabolism, but this restrictive diet may promote nut...
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Unhealthy, Even Dangerous Weight-Loss Diets

​SLEEPING-BEAUTY DIET: We've all heard of sleeping off a hangover or a cold, right? What if you were to sedate yourself into skipping a bunch of meals? Made popular after an honorable mention in the popular '60s novel "Valley of the Dolls" and Elvis Presley's rumored participation, this is by far the laziest fad diet of them all. All you have to do is drug yourself unconscious until you wake up thinner days later. Basically, it's starvation with a side of muscle atrophy, says registered dietitian Erin Palinski-Wade. "Not only can not eating or drinking for days lead to a slower metabolism...
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Unhealthy, Even Dangerous Weight-Loss Diets

​MASTER CLEANSE, AKA THE LEMONADE DIET: Based on the book "The Master Cleanser" by Stanley Burroughs, the Master Cleanse, or lemonade diet, has been around for a while and name-dropped by plenty of the Beyoncés of the world because it's a fast and easy…fast. As this miraculous elixir consists only of water, lemon juice, cayenne pepper and maple syrup, you'll lose some water weight -- but not for long, says Los Angeles-based nutritionist Alyse Levine M.S., RD. "The likelihood is that you'll gain all the weight back and more once you go back to eating solid food," says Levine. "You may also...
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Unhealthy, Even Dangerous Weight-Loss Diets

​WEREWOLF DIET: The concept behind this diet is that water weight ebbs and flows like the tide. Because humans are also made of water, the Moon Connection website claims fasting during either a full or new moon can cleanse your body of water weight and toxins at a more accelerated pace -- up to six pounds in a single day. There's a quickie version and a more prolonged version. Fasting for short periods of time here and there might not be so bad for us, but weight loss shouldn't be the motivation, says Levine. "There's no scientific evidence that our bodies need a detox diet or cleanse," a...
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Unhealthy, Even Dangerous Weight-Loss Diets

​K-E DIET, AKA THE FEEDING-TUBE DIET: Talk about extreme! This doctor-affiliated/monitored recent fad diet has you eating via a feeding tube. Yes, a feeding tube. A "very low-calorie, protein- and fat-rich" solution with no carbs whatsoever is pumped through a tube the size of a strand of spaghetti that is inserted through your nose and into your stomach where it empties. Your body goes into ketosis, burning your own fat at a faster pace. "The fact that one would resort to a feeding tube to lose weight is appalling," says Levine. "This very low-calorie restricted plan is no more effective...
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​How to Get Pumped to Work Out

1. Pick the soundtrack first. I used to listen to the same "workout" playlist every time I went to the gym, and it got old pretty quickly. I'd skip past half the songs and suffer through many more. But when a song that still got me pumped came on, my workout felt easier, my pace increased, and my endorphins surged. If you make a playlist or find a radio station where every song is one of those songs, your workout becomes much more fun, believe me. I've started listening to the workout playlists on the Spotify app, and they are a game changer. Is this a gym or a dance party?! 2. Splurge fo...
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Unhealthy, Even Dangerous Weight-Loss Diets

​BABY FOOD DIET: Reportedly, celebrity fitness guru Tracy Anderson touted this fad diet to her ultra-famous clientele. The idea is to replace breakfast and lunch with tiny jarred rations of puréed food and then to eat a low-calorie dinner. Sure, babies subsist just fine on tiny, jarred rations of puréed food, and if you're a grown-up and choose to eat nothing but tiny jars of puréed food, you'll likely lose the same amount of weight you would if you ate tiny portions of any food. This leaves ease of portion control and the convenience of jarred, prepared food as this regimen's sole sellin...
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Unhealthy, Even Dangerous Weight-Loss Diets

​HOLLYWOOD DIET: Jamie and Larry, creators of the Hollywood Diet, have long claimed their products and regimens will help you miraculously lose weight while you're treated, as their website promises, "like a star." Their small selection of shakes and cookies for sale, on which you are to subside for 24 hours or more, will reportedly lead to a weight loss of two to nine pounds. Extreme low-calorie diets like this can be dangerous, especially when followed for more than a couple of days, warns Los Angeles-based nutritionist Alyse Levine M.S., RD. "This diet puts your body into starvation mo...
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Unhealthy, Even Dangerous Weight-Loss Diets

​TAPEWORM DIET: Not for the squeamish, this fad has reportedly been around since the dawn of the 20th century. Brave souls would swallow tapeworm cyst pills, so tapeworms would grow and mature inside their intestines, eating all food products until the dieter's goal weight is reached. Said tapeworm is then excreted with the aid of an anti-parasite pill. Mind you, tapeworms can get pretty damn huge -- as long as 30 feet -- and can cause a whole mess of health issues, like diarrhea, vomiting, headaches and even epilepsy. Erin Palinski-Wade, RD, says this is in no way a viable weight-loss op...
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Stability: ball planks

​Spiderman Plank. A great way to hit your core from every angle. It's a forearm plank on the ball where you slowly alternate bringing a knee in toward your elbow, while keeping your hips level and in line with your head and shoulders. Now your upper back, shoulders and upper abs are stabilizing you while your lower abs and obliques are working. Multitasking at its finest!
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Stability: ball planks

​Stir the Pot. Of course you could just do a forearm plank on the stability ball but why not make it a little more interesting and really challenge your core? Separate your feet about hip-width (or even shoulder-width) distance in your plank with your forearms on the ball. Imagine that you have a big mixing spoon between your clasped hands and create a circular motion with your forearms similar to stirring a big pot. Keep the movement in your upper body only, using your core to stabilize you. Be sure to stir the pot in both directions. Whew! This is a toughie for sure.
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Stability: ball planks

​Jackknife. Start in a plank with the tops of your feet flat on the stability ball. Keeping your shoulders and wrists stacked, pull from your core and press your hips high up into the air (aiming to get your hips right over your shoulders). Work to keep your legs straight but don't lock your knees. Balance the weight evenly over the palms of your hands. Then, slowly lower your hips down and come back into a legs-elevated plank — but don't let your hips sag — before rolling back up again. This is also fabulous prep for working into a handstand.
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Stability: ball planks

Legs-Elevated Plank. You've got a couple of options about how to place your feet on the ball: tops of the feet flat on the ball or toes tucked under like I'm doing in the demo picture. The tops of the feet is easier than toes tucked under but it's a huge stretch on the front of the ankles (which may or may not be tolerable for you). Keep the front and back of your neck long and look slightly ahead of you on the floor. Don't tuck your chin into your chest and don't look too far in front of you. Wanna take this up a notch? Try lifting one leg at a time … yikes!
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Stability: ball planks

​For good reason, the plank continues to steadily replace the situp or crunch as the test of core strength in the health and fitness world. And why wouldn't it? The plank is super effective for training so many of the key muscles in the core all at the same time without placing so much pressure on the spine and hips. The 2-minute plank is rapidly becoming the target benchmark used by many trainers when measuring their clients' fitness. When done with proper form, planking is also fabulous for improving posture. As the front of your body works to keep you from crashing onto the floor, the muscl...
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Yoga Scorpion Pose

​As the name implies, the yoga scorpion pose, another trunk rotation exercise, was originally intended as a yoga pose. It's showing up more and more, though, in fitness and performance training programs, either as a dynamic warm-up stretch or as a "core exercise" performed on a Swiss ball.A look at the movement confirms there's no sport or activity in daily life that even remotely resembles the body position and action of this exercise. And not only does the yoga scorpion pose look unnatural, it's also invalidated by the science of human biomechanics, which shows the exercise has the potential...
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Lying Torso Twist

​The lying torso twist is another exercise that just about everyone, from beginners to personal trainers, seem to use as a staple in their abs workout or core training program. The move entails lying on the floor, with your legs up, and twisting your hips from side to side. There are two variations of this exercise: One version is done with bent knees, while the other, tougher, version is done with straight legs.But according to Shirley Sahrmann, a professor in the program in physical therapy at Washington University School of Medicine in St. Louis, movements like the prone torso twist, as wel...
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Exercise Risk vs Reward

​All exercises have both a risk and a reward. Choose exercises that pose the least risk while offering the most benefit. Don't do an exercise just because it looks cool or because that's what you've always done. Remember, your primary goal is to not get injured while getting into shape.You can quickly and easily evaluate any exercise by asking yourself this question: "Does the exercise make both common sense and scientific sense?"The common sense part is simple. You can determine that by just looking at the movement. If it looks natural or seems similar to an action used during normal daily ac...
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