How to perform an ab wheel workout properly for beginners, men, women & seniors Ai-generated by the author. Person using an ab wheel in the style of Picasso. Ab wheel rollouts (or ab rolling) are not only one of the best ways to strengthen your abs, but they will also strengthen our entire body.
People often think performing sit-ups is the best way to develop their abdominal muscles. Still, ab rolls are better than sit-ups for developing muscular endurance and overall fitness when performed correctly. The ab wheel works better than traditional abdominal exercises such as crunches because it trains our core muscles in a different way. It can look super easy but don't be deceived. Rollouts are challenging because they take much more coordination and control than a typical ab exercise. You must squeeze your butt, engage core muscles, and keep your hips and shoulder blades stable to see progress. The ab wheel isn't just about building strength; it also helps develop flexibility. Ab wheel rollouts primarily engages two of the most important muscles of the core: the rectus abdominis ("6-pack"), and the transverse abdominis, which are the core muscles surrounding our belly button and stabilising our torso. Variety is the key to exercising for seniors GUEST POST by Juan Carlos Gonzalez* This post may contain affiliate links. The author may earn a small commission for any purchases made through these links. Click here for the disclosure statement. No payment has been made to me or will be received by me - as the publisher of this blog - for this post - Walter Adamson. We know that physical activity is necessary to maintain good health in our later years, but less than a third of Americans meet the recommended levels of physical activity.
Heart disease, osteoporosis, depression and diabetes are common diseases among older adults and are often deadly. Fortunately, adopting a more active lifestyle can contribute to the prevention of these diseases, or reduce the unpleasant symptoms of these diseases if you already have them. If you are at risk for disease, exercise may be the key to warding off an unpleasant condition. Variety is the key to finding suitable exercises for seniors. All ages, but especially seniors, should focus on a mix of strength and mobility exercises as well as balance and aerobic activities. However, it boils down to this - the best exercises for seniors are those they enjoy and can do regularly.  Photo by Anna Shvets from Pexels GUEST POST by Thomas Nemel* This blog post may contain affiliate links. As an Amazon and Rewardstyle affiliate, the author may earn a small commission for any purchases made through these links. Click here for the disclaimer statement. Effective training is a combination of three classical processes: workout, rest, and recovery. When you train hard, you need enough time to rest, usually meaning good sleep, and also to allow a muscle recovery period. Otherwise, working too hard can lead to poor results. And what is worse, it may lead to overtraining or, according to official classification, Overtraining Syndrome (OTS). Some athletes and trainers may also call it “burnout”, “overwork”, and “staleness.” Long-term effects of overtraining can spoil life for many months and even years, and need detailed attention and training plan correction. Symptoms of overtrainingHow to look stronger, prouder and use less effortRunning slumped is something that I see often. The people running slumped look tired. Here's the irony, when you slump it will make you more tired.
Here are three tips to get you looking stronger, prouder, and be able to sustain your running with less effort. I've been running daily for a year on our local trails - it's been a fantastic daily break during our nearly year of working from home. When a fluid runner goes by, it inspires me, but when a slumped runner struggles towards me I want them to hold their head up, breathe more deeply, and find their rhythm. You can lower your blood sugar with the right timing Photo by Caroline Attwood on Unsplash If you have diabetes, you're always conscious of the need to keep your blood sugar under control.
Controlling your blood sugar can avoid long-term complications, including eye disease, kidney problems, nerve problems, cerebrovascular disease such as strokes, and cardiovascular diseases such as heart attacks heart failure and high blood pressure. Here's a way to dial up your efforts: Consider the timing of your workouts after meals. This advice is aimed at Type 2 diabetics and in particular those who are not insulin-dependent. My feet told me that they'd had enough 1550km - My Saucony Freedom ISO's have to be retired | Image Credit: The Author I have zero brand allegiance. I buy when a quality item is on special, including running shoes, irrespective of brand. But from the moment that I stood up in my Saucony Freedom ISO shoes (Black 8.0D) I knew that I could be a fanboy.
Just two years before, almost to the day, I hated running. You know, when you do a "power hour" and the instructor lines you up at the finish for the fireman's shuttle run. Hated it. Even just lining up for sprints across the room - not happy. I could do it well. It was rare if I was not in a leading group. But I just wanted it to finish. The gym went on a summer roster over Xmas (down under in Australia). Although classes were peripheral to how I trained at the gym, I liked to do one class each week for variety. I tried boxing classes and found them a waste of time. As there was nothing in the Xmas program that interested me, I decided to run, twice a week.  Photo by Yurii Fadeev on Unsplash Plus, Grandma was right - eat your beets. They strengthen our lungs and keep Covid at bay[Copy of my weekly newsletter] Simple light therapy helps maintain our hormonal balance, says Cleveland Clinic. Recent research found that beetroot is better for us then even Grandma said! Can you imagine eating lab-grown sushi - some call it FrankenFish - what do you think, read on. And there's a lying exercise with a towel that will strengthen your whole body, you can do every morning easily. #staysafe #keepmoving #stayhealthy
Here are my 4 Most Valuable pieces of content from around the web, to help you live longer better: ⭑ Serving breakfast with a side of light therapy will put you in a better mood ⭑ The humble beetroot deserves more credit ⭑ FrankenFish may be healthier than farmed fish! ⭑ How to extend your core and strengthen your back and shoulders Over 50? Do Exactly These Seven Things To Improve Your Muscle Strength - 30 Years Research16/9/2020 It's clear and simple but not what you might expectThe most confusing aspects of how to start exercising are to decide on how many repetitions, how many sets, what weight load, what rest between sets, etc etc. When I first enrolled in a gym more than 20 years ago, like most men I just started jiggling dumbbells about, then barbells. It was inefficient and ultimately unsatisfying.
To be honest, I wasted a couple of years which could have been better spent. One of the things which held me back from asking the trainers was my age. I was over 50, and it was rare to see anyone else my age doing strength training. I knew enough to see that the younger ones were doing things that had little relevance to living longer better or fitness, which were my objectives. I drifted into classes, and kettlebells, and came back to barbell training years later. Two recent studies provided the answers that would have helped me then, and it is clear and simple. These two studies compared young and old healthy adults, and older adults, across different strength training protocols. The results are very interesting. Have a Better Shorter Warm-up With This 3D Dynamic Stretch For Your Hips, Ankles and Lower Back14/9/2020 I replaced three warm-up movements with this one Photo by Levi Jones on Unsplash I'm a stickler for warming up - I never miss. But I begrudge the time it takes. This one dynamic stretch saves me time and is more effective - that makes me feel better right from the start.
Whether I'm running, or in pre-COVID times when I used to go to the gym, I always warm-up. It takes me about 10 minutes before running, and 15 minutes before gym work. I believe that warming-up and warming-down helps keep me injury free. Over 20+ years, I rarely see people warm-up outside of a class. That's because it's a bit boring. Ideally, we want to eliminate those warm-up movements of little benefit and reduce the time needed. This dynamic stretch does that. It cut about two minutes from my warm-up time. At home - three exercises, three sets, three times a week Photo by John Salzarulo on Unsplash As we age a loss of strength can lead to a loss of confidence in taking on resistance training. We imagine a power-lifter and the pain of training, and we revert to an all-aerobic exercise pattern. That helps our heart but not our posture and our increasing frailty.
Here's good news. Slow low-intensity resistance training will rebuild your muscle mass and help you stand taller and less likely to fall. You can do it at home, and there is plenty of evidence of the "effect of very low-intensity resistance training with slow movement on muscle size and strength in healthy older adults". By taking up a program, in your home, of regular slow low-load exercises, you will rebuild your muscle mass and enjoy an active life for longer. This program will significantly slow, if not reverse, the 1% per year loss of muscle mass that is typical for adults aged 60 years and older. Just like slow cooking develops the flavour, slow training will develop your muscles (and your muscular coordination, tendons, and joints). |
ChoicesSince I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter Categories
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