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Fitness for Everyone 2011 Exercise Serie...

Fitness for Everyone 2011 Exercise Series – Triceps Superset
Posted by Ron Hill, CFT on Sep 27, 2011 in Health/Fitness | 0 comments
This week we will work the triceps (back of the upper arm) with a superset that is designed to give you that deep burn to let you know you have hit those muscles as hard as you can. A superset is a pairing of two exercises done back-to-back with no rest. These can be done for opposing muscle groups or used for the same muscle group to increase the intensity. We are focusing on the...
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Fitness for Everyone 2011 Exercise Serie...

Fitness for Everyone 2011 Exercise Series – Concentration Curls
Posted by Ron Hill, CFT on Sep 20, 2011 in Health/Fitness | 0 comments
When it comes to maximizing muscular gains it does us very little good to just simply go through the motions in the gym. When we are just starting with a strength training program it seems like we can do no wrong. Every movement is a different experience to the body and, as a result, gains come pretty quickly. However, after about three months those gains begin to slow down to the...
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Fitness for Everyone 2011 Exercise Serie...

Fitness for Everyone 2011 Exercise Series – No pain, no gain
Posted by Ron Hill, CFT on Sep 13, 2011 in Health/Fitness | 0 comments
For this week’s installment we are going to talk about an often misunderstood concept of strength training, the “no pain, no gain” way of training. This hardcore, dungeon gym way of thinking came about in the late ‘60’s and really reached a peak in the ‘70’s and ‘80’s when television personalities propagated the concept as a way of having people really push...
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Fitness for Everyone 2011 Exercise Serie...

Fitness for Everyone 2011 Exercise Series – Shoulder Lateral Movements
Posted by Ron Hill, CFT on Aug 30, 2011 in Health/Fitness | 0 comments
This week’s exercises are designed to target the Deltoids (shoulders). The deltoids are comprised of three heads; the anterior, medial and posterior. Anytime you lift a weight with arms straight in any direction you are primarily working one or more of the heads of the deltoids. The main benefit to working the shoulder muscles is to gain strength and balance across the muscles of...
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Fitness for Everyone 2011 Exercise Serie...

Fitness for Everyone 2011 Exercise Series – Muscle Confusion Principle
Posted by Ron Hill, CFT on Aug 23, 2011 in Health/Fitness | 0 comments
This week we will not talk about any specific exercise but a principle that will help you develop your own personal program of exercise. That principle is muscle confusion. You see, the human body is extraordinarily capable of adapting to any condition or stress it encounters. What was extremely difficult or strenuous yesterday could very well be easy or non-stressful today. ...
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Fitness for Everyone 2011 Exercise Serie...

Fitness for Everyone 2011 Exercise Series – The Stability Ball
Posted by Ron Hill, CFT on Aug 16, 2011 in Health/Fitness | 0 comments
We hear a lot about the core muscles today whether about abdominal strength, developing that six-pack look, or trying to prevent low back pain. One of the best ways to increase work done by the core is to substitute a stability ball for a solid bench on some of your exercises. When you lie or sit on a stability ball you work the core constantly in an attempt to keep you on top of the...
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Fitness for Everyone 2011 Exercise Serie...

Fitness for Everyone 2011 Exercise Series – Resistance Bands
Posted by Ron Hill, CFT on Aug 10, 2011 in Health/Fitness | 0 comments
This week we will talk about a specific piece of equipment that can help you keep your routine fresh and even help you stay in shape on the road. Resistance bands are relatively inexpensive and come in a variety of different styles and strength levels to allow just about anyone to get a good workout without access to any other types of exercise equipment. You can work just about...
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Fitness for Everyone 2011 Exercise Serie...

Fitness for Everyone 2011 Exercise Series – Thigh Extensions
Posted by Ron Hill, CFT on Aug 3, 2011 in Health/Fitness | 0 comments
The front of the upper leg is comprised of four main muscles that constitute the quadriceps or thighs. These muscles respond to exercises such as squatting, jumping, lunging and other classic leg movements. To isolate this group of muscles is rather difficult unless you utilize an exercise called the thigh extension. The thigh extension is typically performed on a machine at the...
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Fitness for Everyone 2011 Exercise Serie...

Fitness for Everyone 2011 Exercise Series – Hip Flexors
Posted by Ron Hill, CFT on Jul 26, 2011 in Health/Fitness | 0 comments
The hip flexors are a group of muscles located around the pelvis and provide for pelvic stability and posture. These muscles are often both overlooked and overworked. Many abdominal movements overwork the frontal hip flexors when performed incorrectly. This can lead to an imbalance from front to back and create more problems. To alleviate this potential problem, we need to work the...
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Fitness For Everyone 2011 Exercise Serie...

Fitness For Everyone 2011 Exercise Series – The Plank
Posted by Ron Hill, CFT on Jul 19, 2011 in Health/Fitness | 0 comments
“Planking” has taken over the internet by storm. This very strange activity of assuming a plank position in odd and dangerous positions is just the latest craze to sweep the internet and YouTube. Today we will talk about the plank as an exercise and leave the weird stuff to someone else. The Plank is an abdominal exercise that utilizes constant tension instead of the shortening...
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Fitness For Everyone 2011 Exercise Serie...

Fitness For Everyone 2011 Exercise Series – Jumping Rope
Posted by Ron Hill, CFT on Jul 12, 2011 in Health/Fitness | 0 comments
What if I told you there is an exercise that burns between 11-20 calories a minute and is so simple even a child can do it? That exercise is jumping rope. When is the last time you picked up a jump rope and tried to get a rhythm going? Jump ropes are probably the cheapest piece of exercise equipment you can buy, so why don’t we all have one in our fitness arsenal? The reason is...
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Fitness for Everyone 2011 Exercise Serie...

Fitness for Everyone 2011 Exercise Series – Alternatives to weight training
Posted by Ron Hill, CFT on Jun 28, 2011 in Health/Fitness | 0 comments
When you think of exercising don’t pigeonhole yourself into focusing on just weight training to develop strength. While it may very well be the fastest way to develop muscle strength and endurance, it is not the only way to the body you have always wanted. This week we are going to discuss the benefits to alternatives that will also add spice to your routine. One very beneficial...
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Fitness for Everyone 2011 Exercise Serie...

Fitness for Everyone 2011 Exercise Series – Deadlifts
Posted by Ron Hill, CFT on Jun 21, 2011 in Health/Fitness | 0 comments
This week we will talk about the deadlift. No other exercise looks so easy yet is so difficult to master; not only that, perfect form is essential to prevent injury. Many so called “experts” will warn people to not perform this exercise saying that it can cause back injuries. The fact of the matter is that this movement is excellent for preventing back injuries since it trains...
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Fitness for Everyone 2011 Exercise Serie...

Fitness for Everyone 2011 Exercise Series – Jackknives
Posted by Ron Hill, CFT on Jun 14, 2011 in Health/Fitness | 0 comments
Boy, it sure would be easy if we could spot reduce. There are dozens of exercises that target the abdominal region and its independent muscles and, if spot reduction were possible, we could certainly sculpt the body we all dream of in no time. However, since the body does not relinquish body fat dependant on what muscles we work we are forced to lose body fat inversely to how it was...
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Fitness for Everyone 2011 Exercise Serie...

Fitness for Everyone 2011 Exercise Series – Bench Press
Posted by Ron Hill, CFT on Jun 7, 2011 in Health/Fitness | 0 comments
This week we will discuss the basic compound movement called the bench press. If you could overhear the conversations in the boy’s high school locker room one of the topics you would most certainly hear would be “how much can you bench?”. The bench press has permeated our culture in such a way that everyone knows what that question means even though most people wouldn’t know...
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Fitness for Everyone 2011 Exercise Serie...

Fitness for Everyone 2011 Exercise Series – Lat Pulldown
Posted by Ron Hill, CFT on May 31, 2011 in Health/Fitness | 0 comments
For this week’s exercise you will need a piece of equipment found in all gyms, the lat pull- down machine. Most home multi-station machines will also have a lat pull-down station as part of their construction. This exercise is great because it allows the user to work the target muscles of the back, latissimus dorsi (lats) without having to do pull-ups. Most people, especially...
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Fitness for Everyone 2011 Exercise Serie...

Fitness for Everyone 2011 Exercise Series – Upright Rows
Posted by Ron Hill, CFT on May 24, 2011 in Health/Fitness | 0 comments
Some of the other benefits to strength training are improvement in posture, improved bone density and reduction in stress-related headaches. This week’s exercise, the upright row, addresses all of these. When we overdevelop the muscles on the front of the torso and allow the muscles of the back to become underdeveloped we have a tendency to pull forward and hunch over at the...
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Fitness for Everyone 2011 Exercise Serie...

Fitness for Everyone 2011 Exercise Series – Dumbbell Kickbacks
Posted by Ron Hill, CFT on May 17, 2011 in Health/Fitness | 0 comments
Another great exercise for firming up the back of the upper arm (triceps) is the dumbbell kickback. This movement targets the three heads of this muscle in a way that is difficult to do with other exercises. Start by taking a relatively light dumbbell in each hand. Bend over at the waist so that your upper body is prone (face down) and parallel to the floor, bend your knees to take...
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Fitness for Everyone 2011 Exercise Serie...

Posted by Ron Hill, CFT on May 3, 2011 in Uncategorized | 0 comments
When it comes to building and shaping the shoulders it is hard to beat the old tried and true overhead press. Often called a Military Press, the overhead press works all three heads of the deltoid (shoulder) along with the trapezius (upper neck), back, and arm muscles. Even the legs and core get involved with stabilizing you during the movement. One word of caution though, if you...
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Fitness for Everyone 2011 Exercise Serie...

Posted by Ron Hill, CFT on Apr 27, 2011 in Uncategorized | 0 comments
Shapely legs are easy to wish for but a little harder to come by for most of us. Today’s exercise will make it a little easier to achieve that look that most folks are going for as well as act as a killer cardio element for your routine. The exercise is called a bench hop and you will need a small step or sturdy bench to execute. This is a plyometric movement which is good for...
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