Fat Burning Dumbbell Circuit Training Workout Routine B

Dumbbell Circuit Training - Workout Routine B

Denville NJ Fitness Coach and Personal Trainer Carey Yang demonstrates a fat burning dumbbell strength & cardio circuit training workout routine.

1. Chest Press
2. Incline Press
3. Lat Pullover
4. Shoulder Lateral Raise
5. Triceps Kickback
6. Biceps Hammer Curl



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Fat Burning Dumbbell Circuit Training Workout Routine A

Dumbbell Circuit Training - Workout Routine A

Here is a dumbbell-based strength and cardio circuit training workout routine. In the demo video, I use the same weight doing 10 reps for each of the 6 exercises back to back as a circuit. You should choose no more two pairs of dumbbells to perform different exercises for workout efficiency.

1. Sumo Squat
2. Arnold Shoulder Press
3. Romanian Deadlift
4. Bent-over Rows
5. Squat & Push
6. Shrugs




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Power Pushup Circuit for Chiseled Chest, Sculpted Shoulders and Toned Triceps

Power Pushup Circuit

Although many people can't do perfect pushups or hate to do pushups, they are in fact excellent exercise to work your whole body.

The primary bodypart worked on is chest, then triceps and front shoulders. In order to maintain the near-straight-line body alignment while doing pushups, you have to engage your core (abs, lower back and glutes).

In this power pushup circuit workout, I demonstarte the following 5 pushup exercises as a circuit.

1. Chapping Pushup x 6 reps
2. Sliding Pushup - front to back x 6 reps
3. Sliding Pushup - in to out x 6 reps
4. Shuffling Pushup x 6 reps
5. Lateral Walking Pushup x 6 reps
If you're a beginner or can't quite do more than a few pushups, start with one or two reps in each exercise with rest in between. Gradually increase the reps and/or reduce rest period.

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Watch another pushup circuit workout to blast your chest, shoulders and triceps >>

Free Download - The Dark Side of Cardio and Sample Fat Burning Workout



Diet Pill Makers Got Busted

Millions of Americans make New Year's Resolutions every year. Once again, improving their health and fitness in always on top of their lists. Within this category, weight loss is the number one resolution.

Some people seek special diets, magic pills, crack soups, pre-packaged meals, support group or medical procedures. Keep in mind that diet pills have a long dubious history. Some others follow the most logical approach by combining healthy lifestyle changes, consistent strength and cardiovascular exercises, and healthy eating habits. The latter approach is the one that I advocate to the public and my clients. The weight-loss results may come a little slower than the quick fixes. But the fat loss will be more gradual and healthy. You're more likely to keep it off for the long run.

In an earlier blog, I blasted Dr. Phil's Diet Pill lawsuit settlement. I guess this message didn't get to raise the public awareness about weight-loss diet pills. Several well-known diet pill companies were fined by the Federal Trade Commission (FTC) by making false claims and misleading the consumers for several diet pills. Click here for details.

The marketers didn't have enough scientific evidence to back up their claims. In fact they had a study that said those who took a placebo actually lost more weight than those taking the pill! “They not only didn’t have studies to support the claim, they actually had a study that went the other way.” said the FTC Chairman Deborah Platt Majoras.

Informercials and celebrity endorsements seem to be tempting and convincing. “Testimonials from individuals are not a substitute for science,” Majoras said. “And that’s what Americans need to understand.”

Winterize Your Muscles for Winter Sports

Let It Snow, But Don't Fall

As ski and snowboard season is fast approaching, it's time to do pre-season conditioning. Before the snow falls, focus on training your muscles for winter sports. People could have enjoyed their ski vacation more if they could spend a little time preparing themselves in advance. Don't come home with broken leg(s) from your ski trip. Everyone I saw on crutches every year from ski trip all said that before: "It can't be me. I've been skiing or snowboarding since I was 12. It's not gonna happen to me." Guess what happened next.


Total Cost of Injuries --- More Than What You Think

Leg or knee injuries could put you out of commission for at least six months on the average, not uncommon for 12 months or longer. If you have a surgery, you'll expect many visits to the doctor and physical therapist. In addition to medical cost and time, you cannot function normally in your daily activities. The chances are that you become less mobile in today's already sedentary lifestyle. It's very likely that you put on some weight (or fat) due to being less physically active and potential stress-eating. The problems are snowballing and going spiral downward.

Your health and fitness level would be re-set for at least a year or two backwards. That is, all the hard work you've put in for the past year or two is going down to the drain. The new injuries prevent you from coming back to work out as intense as before. The rebuilding process is a long and long time to come. So the accumulated cost of leg injuries is at least two-year worth of your fitness along with the medical cost, extra time for therapy and inconvenience in your daily life.


Think about Winterizing Your Muscles

Wouldn't it be reasonable to spend a little time (and small training fees) to prepare your body for your next ski trip? When you think about winterizing your car or house for the winter season, it's about time to winterize your muscles as well. It's not just for skiing or snowboarding. You can also strengthen your back muscles so that you don't pull your back when shoveling snow. Back pain is number one injury --- the most common and frequent one that bothers millions of Americans every year. Although it's cold outside, you should continue to exercise in winter. There are a few tips and cautions to have a safe workout and stay fit in winter season.

Let's face it. We don't normally do similar activities that closely mimic what you do on the slopes to handle different terrains like steeps, glades, moguls, terran parks or the backcountry. We're not used to staying in low crouch position, squating (sometimes on one leg), turning left and right, jumping up and hopping down for an extended period of time under icy, cold, elevated altitude conditions. Remember what happened in the morning of the second day on your first ski trip. You cannot seem to get out of your bed without letting out a long Ahhh! Your whole body aches and pains all over the places. Your legs may be limping just like getting off of a horse. It is all because you're not used to it, not like the professionals who do it everyday and are used to that kind of physical demands.

Wouldn't you think about at least conditioning your body better in advance? You're able to ski more aggressively and handle more extreme terrains. Not only do you have the fitness level to enjoy the snow longer, but you can enjoy three or more consecutive days of skiing in a row and live to brag about it!


Strengthen Your Winter Muscles

The main functional fitness characteristics for conditioning your winter muscles are cardio endurance, static-dynamic strength, power, balance and flexibility. A training program that incorporates those conditioning characteristics necessary to enjoy your ski season includes the following elements:

• Muscular strength with emphasis on the hips, lower back and legs
• Muscular power, speed and endurance for the whole body specific to downhill skiing
• Cardiovascular aerobic and anaerobic endurance
• Balance, agility and coordination
• Core strength, stabilization and endurance
  

Ski Specific Conditioning Program

A ski-specific training program includes three parts: functional (sport-specific) strength circuit, interval cardio workout, and strength endurance workout. If you have followed my cross training approach with strength and cardio circuit training before, you should be very familiar with the circuit training. You are in better condition than most weekend warriors or seasonal athletes.

I have designed a sample pre-season winterization program that you can do at least four to six weeks before your first ski trip. This ski-specific conditioning workout routine combines all the elements described above in a circuit training fashion. It can be done in your comfortable living room, basement or in your backyard. Please contact me (973) 303-2424 or email carey@careyforfitness.com to schedule your Winter Muscle Bootcamp.

Copyright 2006 www.careyforfitness.com by C. Carey Yang.
All rights reserved.

Fight Childhood Obesity - Our Kids Need More Play Time and Less Screen Time

According to a research study by the Institute of Medicine of the National Academies (September 2004), the childhood obesity rate has more than doubled for preschool children aged 2-5 years and adolescents aged 12-19 years. The obesity rate for children aged 6-11 years has more than tripled over the last three decades. Appromixately nine million children over 6 years of age are considered obese.

The side effects of sedentary modern lifestyle have taken a toll on our children. According to the current alarmingly wide spreading rate, nearly half of kids in North and South America could be overweight by year 2010, up from about one-third in a recent study by International Journal of Pediatric Obesity. It's also spreading to other countries as well. Childhood obesity is like an epidemic and regarded as a national and world-wide priority.

You know that the more you watch TV, the less you exercise. According to another study from the Havard School of Public Health, people who spend more than four hours a day in front of the TV - the national average - are 47% less likelyy to accumulate the recommended 10,000 steps a day. Fitness expert Martica Heaner offers her advices and tips on keeping kids lean.

Our kids need more play time and less screen time!

MyActivity Pyramid is a physical acitivity guide for children ages 6 to 11 developed by health edcuators at the University of Missouri-Columbia Extention. The bottom level is the "Everyday Activies" where children should do as often as possible. The second level is "Active Aerobic and Recreational Activities" that children should do at least 3 to 5 times a week, such as sports, running, roller-blading and playground games. The next level is "Flexibility and Strength" that encompasses stretching, pushups, martial arts, or yoga, etc. Two to three times a week is recommended. The top level, hopefully close-to-nonexisting, is the "Inactivity" that should be cut down to a minimum.

The pyramid chart is downloadable from the University's website. It also has an accompanying activity log to help children chart their own activity, daily, weekly or monthly. It's a useful tool for school teachers and parents to help our children stay healthy and fit.

Protecting Your Shoulders from Rotator Cuff Injuries

News Headline Nov. 4th, 2006 (Click here for full report):

SANTO DOMINGO, Dominican Republic (AP) - Pedro Martinez is recovering well from an operation on his right shoulder but said Friday he would consider retiring if he does not return to full strength.

"It's getting better and progress is above all what is hoped for," Martinez told The Associated Press. "To go back I have to recover, I have to be healthy. But if God doesn't want that, then I would have to think about giving it all up."

If you go ahead and click on MLB Injuries, you'll find the injury list. It's not surprising to see that the top injured baseball players are the pitchers suffering from arm-related injuries in their shoulders, elbows, forearms, wrists or fingers. No doubt shoulder-related injuries are the number one injury for baseball pitchers due to repetitive overuse.

When I talk about how to use cross training to prevent injuries, I happen to use a baseball pitcher as an example. As best conditioned as they are, even professional athletes cannot escape from injuries after all sorts of conditioning workouts from their top trainers. With top-dollar contracts in their pockets, they actually have to perform and are forced perform at the top of their games - fast balls, curve balls, etc. - hundreds and thousands of throwing over the years trying to strike out the batters. The end of the news story is "Martinez, just two strikeouts shy of a career 3,000, has two years left on his contract with the Mets." This could be end of his baseball career. I'm wondering if he has tried Yoga as a cross training and conditioning exercise. Perhaps he should have. Men do yoga, too.

For 9-to-5 working folks and weekend warriors, although you don't have to throw hundreds of balls, you still have to be careful in conditioning your body and shoulders to prevent from weekend warrior syndrome. It's frustrating to hurt your shoulders so painful that you cannot function fully doing normal daily activities or playing your sports. Perhaps you have difficulty reaching behind your back to grab your wallet or raising your arm to reach the seat belt. You may feel pain when trying to scratch the back of your head or even wash your hair. The pain could be such a disturbance to wake you up in the middle of the night. If so, you may be suffering from a rotator cuff injury.

Rotator cuff injuries such as tendonitis, bursitis or tears affect many people nowadays typically due to degeneration, bone spurs, trauma (accidents or sports related), overuse, and reduced strength and flexibility related to the aging process. The rotator cuff group consists of four small muscles and tendons that form a sleeve around the shoulder. They allow us to raise our arms overhead, move arms forward, backward, downward, side way and in circular motion. Working together with scapula (shoulder blades), the shoulder girdle joints and muscles allow us to perform all upper body functions and moves in all three planes and directions.

Shoulder pains can limit your strength and range of motion. Applying cold therapy on the affected area helps reduce inflammation, decrease pain and swelling, and speed up recovery. Rest, anti-inflammatory medication and therapeutic exercises are also helpful to return to pre-injury functional level. It may take as short as 4 to 6 weeks for a mild tendonitis and up to 18 months or longer following a surgery to completely recover, if ever. The nagging chronic soreness and limited range of motion (frozen shoulders) could be lingering around for many years to come. Consult your physician for diagnosis and proper treatment.

The key to preventing rotator cuff injury is to perform conditioning exercises prior to vigorous activities. Many weekend warriors try to pick up softball, baseball, football, you name it; and start to throw repetitively and forcefully without properly warming up. In addition, they are not likely well conditioned before the season like competitive athletes. As you can see, even professoinal athletes are not immune from injuries. This often leads to excessive strain on the rotator cuff and inevitable soreness, particularly with overhead movement or reaching behind the back.

I have some suggestions for you when performing weight training in the gym to prevent rotator cuff problems, particularly if you already have prior injuries:

• When doing shoulder press and lat pulldown, avoid behind-the-neck movements as they put more stress and impingement on the shoulders.
• When doing incline or flat bench press, do not lower the weights so that your upper arms are below parallel for the same reason.
• When doing shoulder lateral raises or upright rows, avoid using too much weight that you have to shrug and swing your body to move the weight upward. In addition, avoid elevating your arms above 90 degrees - just enough to be in parallel with the floor at most.
• Perform specific rotator cuff exercises to strengthen, stretch and stabilize your shoulder and scapular joints. See a post-rehab specialist or trainer for customized conditioning exercises.

Cross Training for Variety and Injury Prevention

What Is Cross Training? Why Cross Training?

Cross training has been used for years although it's a relatively new training concept. Athletes have used exercises outside their sports for conditioning due to weather, seasonal change, facility and equipment availability, and injuries. Cross training add many benefits to sports training including injury prevention.

Cross training is one type of training methods used to achieve well-rounded overall conditioning. The exercises are normally very different from what an athlete does in a particular sport. It gives a chance for the muscles, tendons, bones, joints and ligaments to take a break from repetitive use from sport-specific activities. In the meantime, cross training provides complementary conditioning to balance an athlete. This concept is also very useful for amateur athletes or recreational weekend warriors.

Another benefit of cross training is to help reduce or reverse muscle imbalances in the body. For example, a baseball pitcher may develop an imbalance laterally between the two sides of the body as well as in the should girdle of the throwing arm. After thousands of high-speed forceful throwing, the throwing arm and muscles become stronger but potentially overused and injured. Rotator cuff injuries are very common. Cross training can help balance the strength on both sides. It helps stabilize muscles and realign the body. In addition, since you're participating in different activities during cross training, it adds variety to your program and reduce chance of burn-out due to boredom.


What Cross Training Isn't For

One caution for cross training is that it doesn't help develop skills for a specific sport. It isn't a skill-specific drill. A football player can lift weights or slow-jog 5 miles a day all summer during off season. But he won't be in great "football shape" when the pre-season starts. By all means, "cross" training should not be used as the sole training program. You still have to start slowly with cross training and increase intensity progressively without getting injured.


Types of Cross Training

There are many ways to apply the concept of cross training to your fitness program, sports or activities all year round. Some examples are listed in the following.

• Aerobic Cross Training I: Use a variety of cardio equipment within one workout session; e.g., ten minutes on the treadmill, ten minutes on the bike, ten minutes on the elliptical machine.
• Aerobic Cross Training II: Use a variety of cardio equipment or modules throughout the week or month; e.g., run 30 minutes on Monday, bike 30 minutes on Wednesday, step class on Friday.
• Mixed Cross Training: Use a variety of activities that emphasizes different body functions and fitness; e.g., total-body weight training on Monday, kickboxing/martial arts on Wednesday, Yoga/Pilates on Friday.
• Cross-Over Training: Use activities that require totally different body functions or energy systems; e.g., A cyclist can do boxing (mainly upper body movements) during off-season so that he can rest his legs (lower body) for a while. Cycling requires more aerobic endurance while boxing demands more anaerobic energy output. Both energy systems are important in overall cardiovascular fitness.
• Seasonal Cross Training: Use or train for different sports or activities over large blocks of time or seasons; e.g., running for Spring, playing golf, tennis or swimming for Summer, outdoor rock-climbing for Fall, skiing or snowboarding for Winter.
• Functional/Complementary Cross Training: Use different activities to train similar function used in the main sport; e.g., Runners may use mountain biking to target the legs from slightly different actions. Cyclists may use cross-country skiing to maintain leg strength and cardiovascular endurance.

Play Your Card Right

Although an advantage of cross training is decreased risk of injury, one still has to start the sports or activities slowly. Don't fall into the same pitfalls in your main sport. Learn the basics. Perform adequate conditioning exercises in advance. Increase the intensity and duration progressively.

Many sports and activities share the same fitness characteristics of strength, power, speed, agility, endurance, balance, and flexibility. But each sport is still different with somewhat shift in performance requirements. A cyclist certainly doesn't want to get injured from downhill skiing. In the same token, A football player would be sorry for sitting out on the bench for the season from motorcycle accident.

Copyright 2006 www.careyforfitness.com by C. Carey Yang.
All rights reserved.