Ultra Fit SF

Oblique Crunches with a Partner

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Start by lying on your backs, facing opposite directions, with the outside of your hips almost touching. Keep your chin away from your chest, and focus your vision toward the ceiling at about 45 degrees. Avoid looking straight up at the ceiling or toward the opposite wall. Now slowly curl your torso up, rotate toward your partner and give him or her a “high five” with your farthest arm. Be sure to contract your abdominals on each repetition. Alternate sides, performing 8–15 reps on each side.

Partner Exercise - Push-Up Contest

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Nothing like a little contest to pump those muscles and have a little fun! But it’s important to level the playing field if one of you is clearly stronger than the other. So here’s how it goes: The stronger partner has to perform the push-ups on a slight decline or from a toe position. The less strong partner can be in an inclined position or do the push-ups from the knees. Make it is as fair as possible so that it’s actually a contest. Start together, go at the same tempo and see who can last the longest.

Partner Squats

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Start by facing your partner, holding onto each other’s arms. As you begin the exercise, each of you slowly squats backward, keeping your kneecaps pointing forward. Avoid allowing your knees to collapse inward. Try to keep your weight equally distributed on all four corners of your feet. Avoid allowing your arches to collapse inward. Lower until your upper thighs are parallel to the floor, or to a comfortable position. Now slowly extend back up. Complete 1 set of 8–20 reps. This exercise is good for developing trust in your partner!

Six-Pack BOSU

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Start by sitting on the BOSU trainer in a semi-reclined position. Be sure to keep your abdominals very tight throughout the entire drill. Your partner sits facing you. He or she throws the ball to you, and you catch it and throw it back. Your partner’s goal is to try to get you to lift one foot off the ground or to touch down with one of your hands. He or she can make the exercise more difficult by throwing the ball slightly off to one side, trying to put you off balance. Every time one of your feet lifts or your hand touches down, your partner gets a point. Play the game for 1.5 minutes and then switch. This is a great drill for developing abdominal strength and core stability.

King of the BOSU

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Stand on the BOSU trainer. Your partner stands on the floor holding a medicine ball. Again, his or her goal is to put you off balance so you touch down. The drill begins with your partner throwing the ball to you; you catch it and throw it back. Your partner can circle around you, leading you in one direction and then the other. You follow your partner by adjusting your feet and continuing to catch and throw the ball. Every time one of your feet touches down, your partner gets a point. Play the game for 2 minutes and then switch. This is another great drill for developing balance and stability.

Survivor BOSU

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Stand on the BOSU trainer. Your partner stands on the floor on one leg. Each of you holds one end of a rope. The only rule is that neither of you can let go of the rope. The goal of this game is for your partner to get you to touch one foot down to the ground. Of course, you are trying to make sure this doesn’t happen. Every time one of your feet touches down, your partner gets a point. Play the game for 2 minutes and then switch. This partner exercise is great for developing balance and stability.

Squat and Overhead Press Throw to Partner with a Medicine Ball

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Start by standing 5–6 feet away from your partner. Hold the medicine ball at chest level. Using an overhead press, toss the ball to your partner. Stay square to your partner. Your partner should catch the ball in an overhead position. Be sure to keep your abdominals contracted, your chest out and up, and your shoulders back and down. Continue for 30–90 seconds.

Variations: Try throwing the ball in different directions so your partner moves around to catch it (e.g., toss the ball side to side).

V-Sits With Rotation and Pass to Partner with a Medicine Ball

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Sit on the floor about 1–2 feet away from your partner with your knees bent. Sit upright with perfect posture, abdominals contracted tightly throughout the entire exercise. Start by holding the medicine ball into your chest. Now you and your partner recline back a few inches while maintaining perfect posture. Hold that position as you both rotate one way and then the other. Return to the starting position and, once you’re upright, throw the ball to your partner. Your partner will catch it, and you’ll both repeat the exercise. Repeat for 30–90 seconds.

Variations: Try facing the same direction and tossing the ball laterally to your partner.

Partner Sprint and Roll with a Medicine Ball

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Stand side-by-side with your partner. Start by rolling the ball forward on a diagonal so that it will intersect your partner’s path. You and your partner both sprint forward. Your partner catches up to the ball and rolls it forward and diagonally into your path. Continue sprinting and rolling for 60–120 seconds, going each way.

Partner Side Swing Pass - Medicine Ball Exercise

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Stand side-by-side about 2 feet from your partner. Maintain perfect posture and keep your abdominals contracted throughout the entire exercise. Keep your arms straight and swing the ball from the outside of your body to the inside; then toss the ball to your partner. Your outside leg will pivot as you rotate across your body. Your partner catches the ball and repeats the exercise. Continue for 30–90 seconds each side.

Lunge and Chest Pass to Partner with a Medicine Ball

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Start by standing tall with perfect posture, facing your partner. Lunge forward as you throw the medicine ball to your partner using a chest pass. Your partner will catch the ball while performing a backward lunge. Repeat, lunging forward and backward. Remember to push off the front leg and be sure that your front knee stays over your front foot while lunging. Continue for 30–60 seconds each side.

Variations: Add a small step forward for deeper lunge progressions.

Medicine Ball Partner Shuffle Drill

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Stand facing your partner. Shuffle for about 10 feet, going one way, while simultaneously tossing the medicine ball back and forth to your partner. Repeat, going the opposite direction. Continue for 60–120 seconds.

Kneeling Partner Twist with a Medicine Ball

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Kneel back-to-back with your partner. Keep your
abdominals contracted and maintain perfect posture. Slowly twist to one side and pass the ball off to your partner. Return to the other side to retrieve the ball. Continue for 30–90 seconds, going one way. Repeat, going the other direction.

Variations: Do this exercise while standing.

Medicine Ball Partner Chest Pass

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Single-Leg Partner Chest Pass. Stand facing your partner, each of you balancing on one leg. Keep your abdominals contracted and your body erect and stable. Pass the ball back and forth to each other using a basketball chest pass. Continue for 30–60 seconds on each leg.

Variations: Try hopping side to side, front and back, while passing.

Medicine Ball Partner Exercise

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Partner Floor Slams. Start by standing upright and holding the medicine ball over your head. Keep your abdominals contracted throughout the entire exercise as you squat and throw the ball to the floor so that it bounces up toward your partner. Your partner catches the ball and quickly throws it back to you. Be sure you both maintain good posture. Continue for 60–120 seconds.

Variations: Try throwing the ball in different directions so your partner moves around to catch it (e.g., slam the ball side to side).

Tricep Kickbacks with a Partner

2010-06-24T20:23:00.000-07:00

Triceps Kickbacks. Stand facing your partner. Wrap the tubes around each other and each hold one handle in your right and left hands. Slowly bend forward at the hip while maintaining perfect posture and a long spine. Position both of your elbows up high and keep them there throughout the entire exercise. Your elbows will act as a hinge as you and your partner slowly straighten your arms backward. Your elbows should not move out of position. Slowly return to the starting position. Complete 1 set of 8–20 reps.

Partner Upper Body Exercise

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Lunge and Full-Body Rotation. Start facing sideways to your partner, holding one end of one tube in your hands. Lunge your outside leg (leg farthest away from your partner) forward while simultaneously rotating to the outside of your body. Press up and backward and do 8–20 reps one side; then repeat on the other side. Be sure that, while lunging, your front knee stays over your front foot and you always push from the leg in front. Both people lunge simultaneously.

Variations:

Step forward (entry-level variation).
Perform a deep lunge (more advanced variation).

Partner Trunk Rotations Using Tubing

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Trunk Rotation. Stand facing your partner. Wrap the tubes around each other and each hold one handle in your right and left hands. Back away from each other until there is some light resistance on the tube. Contract your abdominals inward and maintain good posture throughout the entire exercise. Begin by rotating your torso one way while your partner rotates in the other direction. Slowly return to the starting position. Perform 8–20 reps on each side.

Variations:

Keep the lower body static.
Rotate/pivot through the lower body.
Add one-arm rotation, to engage more of your upper body.

Partner Exercise Using Tubing

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External Rotation. Stand side-by-side with your partner, facing the same direction. Each of you holds one handle of one tube in your outside arm. Your outside elbow, bent at 90 degrees, is anchored at your waist. Keeping your upper arm at your side, slowly rotate your forearm away from your body. Complete 1 set of 8–20 reps for each arm. This partner exercise strengthens weak rotator cuff muscles.

Variations: Try this exercise standing on one leg

Tubing Partner Exercises

2010-06-24T20:19:00.000-07:00

Try these fun, effective partner exercises to build strength.

Mid-Row. Stand facing your partner. Intertwine the tubes, holding one handle each in your right and left hands. Back away from each other, arms fully extended, until there is some resistance on the tube. Begin in a squat stance with feet between hip and shoulder width apart. Slowly pull the tube, leading with your elbows, driving them backward. As you’re rowing backward, pinch your shoulder blades together and toward the ground. As you release your arms forward, squat toward the ground. Complete 1 set of 8–20 reps. This partner exercise helps improve posture.

Variations:

Hold a static squat.
Do single-arm rows. (Double up the tube in each arm.)
Add rotation as you row.

Pet Health Pictures Slideshow: Exercising With Your Dog (Part 5)

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Gentle Exercises for Older Dogs

Just because your senior dog moves with a slower, stiffer gait then when he was a pup doesn't mean he should stop exercising. Senior dogs, especially those with arthritis, not only can exercise -- in many cases, they should. Exercise helps increase flexibility and endurance, strengthens muscles around the joints, and can help stave off health problems caused by obesity. Exercise also aids bowel function, which is especially important in older dogs. And, since obesity tends to make arthritis worse, any activity that helps your dog lose weight could ease his symptoms in the long run. Try low-impact exercises such as swimming, moderate walking, or even a game of fetch with your old fellow.

Paw Protection

Long walks on rough surfaces can damage a dog's paws. Start slowly, Snyder advises. If you work your way up to longer walks, "most dogs will develop thicker pads on their feet and not have problems." On hot days, avoid prolonged contact with asphalt or sand. On snowy days, check the paws for ice build-up. And if you venture onto very rough surfaces, consider buying a pair of dog booties.

Preventing Heat Exhaustion

Just like people, dogs are susceptible to dehydration and heat exhaustion. On hot days, Snyder suggests bringing a water bottle and foldable drinking bowl or sticking to places with a public water source. Signs of dehydration in dogs include excessive panting, confusion, weakness, and collapse. Brachycephalic or short-faced breeds, such as bulldogs and boxers, are especially vulnerable because they don't pant efficiently.

Pet Health Pictures Slideshow: Exercising With Your Dog (Part 5)

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Fetch

Fetching a ball or favorite toy over and over can be great exercise for your dog. But it doesn't do much for you, if you're just standing there tossing. Instead, make a game of fetch part of your home workout routine. Do lunges or abdominal crunches as you throw the ball. You might build more muscle by throwing a heavy ball, but a soft, lightweight toy is safest for your dog's mouth.

Getting Started

When making your dog your exercise buddy, step one is a trip to the vet. "A good vet evaluation is always important before changing your dog's lifestyle," Synder explains. "The veterinarian will want to evaluate your dog for any heart, lung, or other health problems." It's also important to check for signs of arthritis or musculoskeletal disease. A dog with inflamed joints or ligaments may require a low-impact exercise plan.

Establishing a Routine

Develop a workout routine that's realistic, considering your job schedule and other demands on your time. Also consider your dog's needs -- working breeds and puppies usually need a lot of exercise. Start with a short-term goal of exercising five or 10 minutes every day. Gradually work up to 30 minutes on most days of the week. Keep in mind that narrow-bodied breeds, such as Doberman pinschers, should not exercise right after meals.

Avoiding Overkill

When exercising with your dog, watch for signs that one of you may be overdoing it. You are working too hard if you can't speak comfortably. Your dog may be overworked if he is breathing fast, panting excessively, staggering, or refusing to follow you. If either of you are stiff, sore, or exhausted for hours after a workout, take it easier next time.

Pet Health Pictures Slideshow: Exercising With Your Dog (Part 4)

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Rollerblading

People who enjoy rollerblading may be afraid to bring their pup along. No one wants to be yanked off the sidewalk whenever Sparky spots a squirrel. But experts say rollerblading with your leashed dog can be safe with proper training. The goal is to have your dog run right next to you without pulling on the leash. You may be able to encourage this behavior by giving her treats whenever she runs in the correct position.

Cycling

Like rollerblading, cycling safely with your dog requires special training. Teach your dog to run next to the bicycle without pulling. You may want to attach her leash to your bike with a Springer. This is a device that absorbs some of the force of your dog's tugs, which could help you keep your balance if she pulls suddenly. Keep a close eye on your dog's condition. It's easy for her to overdo it if she's running while you're on wheels.

Dog Park

To provide a chance for off-leash play, find a local dog park. Off-leash running and playing lets your dog set his own pace, so he can burn energy and rest when he's tired. Other perks include the chance to socialize and the mental stimulation that comes with unfettered exploration. Dog owners also get a workout trying to keep up with their pets. It's a good idea to complete some obedience training before allowing your dog off-leash.

Skijooring

Cross-country skiing offers a vigorous workout. Just 20 minutes, three days a week, may deliver as many health benefits as walking 30 minutes, five days a week. If your dog is athletic and weighs at least 30 pounds, he may qualify as your ski buddy. In skijooring, your dog is harnessed to you while you ski. Beginners should consider an introductory course with skijooring safety tips for man and beast.

Pet Health Pictures Slideshow: Exercising With Your Dog (Part 3)

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Hiking

If your area offers hiking opportunities, you've got one lucky dog. "Most dogs love to go out and visit new smells, see other animals," Snyder tells WebMD, "all while spending time with their owner." Like walking, you'll need to maintain a brisk enough pace to elevate your heart rate. And if you live in an area where ticks carry Lyme disease, make sure you cover up and apply an insect repellent containing DEET -- and have your dog vaccinated. After hiking, inspect your body for ticks and do the same for your dog.

Soccer

If you're a soccer fanatic, why not make your dog a fan, too? Check your pet supply store for soccer-style exercise balls for dogs. These are made of hard plastic and come in different sizes to suit your particular breed. You kick the ball, and your dog tries to pass it back with his nose or paws. You can also use a regular soccer ball made for people -- just be careful about kicking the ball directly at your dog's face or body.

Agility Training

Agility training is another popular goal-oriented sport. Your dog races through an obstacle course with ladders, hurdles and tunnels, while you run alongside offering praise and encouragement. The fast pace provides both of you with an excellent cardiovascular workout, while your dog also develops improved coordination. Participate in organized competitions or look for a park with an agility course you can use on your own time.

Doga

Downward-dog takes on a whole new spin when you bring your dog to yoga class. "Doga" incorporates your pet into Hatha yoga poses. For example, you recline in resting pose with your legs bent over your terrier's torso. Classes are springing up across the country, but this is no fat-burner for Fido. "It should be a very nice experience for the human-animal bond," Snyder says, "but I'm not sure I'd consider it a valid exercise plan for dogs."

Pet Health Pictures Slideshow: Exercising With Your Dog (Part 2)

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Jogging

Not all dogs are built to jog. Greyhounds, for example, are pros at short-distance sprinting, but can become fatigued during long-distance runs. If you want to jog with your dog, choose a breed that is suited to distance-running, such as a Labrador. Wait until your pup is full grown and then gradually build up to a 30-minute excursion. This should include five minutes of warm-up, 20 minutes of jogging, and five minutes of cooldown.

Pet Health Pictures Slideshow: Exercising With Your Dog

2010-06-22T21:47:00.000-07:00

Dogged by Obesity

Man's best friend is battling one of man's worst enemies -- obesity. Up to 40% of dogs in the U.S. weigh too much. Like people, overweight dogs are at risk for health problems, from arthritis to heart disease. This is one challenge you and your pet can face together. Research suggests people who exercise with their dogs are more likely to stick to a fitness program. The key is finding activities you both enjoy.

Walking

Brisk walking is an ideal exercise for human and hound. The benefits include a stronger heart, lower blood pressure, more energy, denser bones, and a lower risk of depression. In dogs, regular walks can also reduce common behavior problems. "There's no set rule for how far a dog should walk," says Kathy Snyder, DVM, of Texas A&M University. "Just work slowly toward a goal with a gradual increase in the speed and length of walks." A trip to the vet for your dog and a doctor's checkup for you is recommended before starting an exercise program.

Dancing

If long walks don't entice you, try dancing with your dog. Also called musical freestyle, you choreograph a dance routine to upbeat music. You'll have your pooch running between your legs and performing other tricks, while both of you get an aerobic workout. The benefits of dance include burning calories and developing greater stamina, better balance, lower blood pressure, and improved muscle tone and bone density.

The Top 20 Fitness Mistakes Beginners Make

2010-06-22T21:42:00.001-07:00

Don't let exercise errors stand in your way

By Leanna Skarnulis
WebMD Weight Loss Clinic - Feature

Reviewed By Kathleen Zelman, MPH, RD/LD

Are you exercising regularly, yet not seeing the results you want? Or getting sidelined by pulled muscles and other injuries? Feeling tempted to drop out because you're so bored?

Don't give up your fitness program just yet. Maybe the problem isn't the exercise itself but the way you're exercising.

Exercisers (especially beginning exercisers) often make mistakes that keep them from getting the most from their workouts. Fitness experts spoke to WebMD about 20 of the most common exercise mistakes, and how you can keep them from derailing your fitness program.

Cardio Uh-Ohs

1. Doing the "gym slouch." "We see many people in the gym leaning on equipment," says Debi Pillarella, MEd, a spokeswoman for the American Council on Exercise. "We call it 'gym slouch': They're on the Stairmaster, [elliptical cross trainer], or treadmill, leaning over, and hanging on for dear life."

When your back is rounded, your spine doesn't get enough support. So stand erect when you're working out on one of these machines. (Also, you aren't working hard enough with the slouch. Stand erect and get the most out of your cardio workout).

2. Getting a grip. Holding on too tightly to the cardio equipment lets you "cheat" and contributes to slouching. It also keeps you from moving your arms -- which can boost your heart rate and burn extra calories. If loosening your grip makes you feel insecure, try this technique Pillarella teaches at Community Hospital Fitness Pointe in Munster, Ind. "Instead of gripping, just rest your fingers, from your index finger to the pinkie, on the bars. As you get more comfortable, drop a finger. Eventually, you may have just the index fingers resting there for security."

3. Catching up on your reading. If you're doing lots of reading on the elliptical machine, you're probably not getting a good workout, says Julie Isphording, host of the radio shows Fitness Information Talk and On Your Feet.

"If you must read, stop about every three minutes and do a four-minute focus interval," she says. During this interval, "concentrate on picking up the pace, dropping your shoulders, breathing, and using your arms." (This is a great piece of advice. However, you can get a better work out by not reading and doing a shorter period of cardio with more intensity).

4. Walking with weights. Carrying hand weights when you walk might seem like a good way to add strength training to your cardio workout, but it compromises your stride. "You lean forward, and it stresses the quads, ankles, and shins, and can cause stress fractures," Isphording says. "Keep your cardio and strength training separate."

5. Thinking cardio is enough. Many people think they need only a cardiovascular exercise program. "We begin losing muscle at age 30," says Isphording. "Strength training builds muscles, which increases metabolism and burns more calories."

Strength-Training Slipups

6. Rushing your reps. Doing weight-lifting repetitions too fast raises your blood pressure and increases your risk for joint injury. It also compromises your results.

"The safest way to use strength machines or dumbbells is: in lifting phase, exhale for two counts and hold briefly at the top of the contraction, then return as you inhale for four counts," says Pillarella. "Always exhale during the hardest part of the work."

7. Giving your abs a free ride. Many people do crunches or abdominal machine workouts without ever toning their abdomens. The problem is that they're using the upper torso, neck, and head to do the work.

"Do mindful exercise," says Pillarella. "The contraction should be from the ribcage to the hip bone. Put your mind into the muscles that are working, and keep all the other muscles quiet."

8. Doing lackluster lat pull-downs. On this machine, you're seated with a bar overhead. Some people stick their heads forward and pull the bar down behind their heads. But doing it this way could injure your spine or neck -- and your back won't get that coveted "V" look.

Instead, "pull the bar down in front of your shoulders and chest, and put your mind into muscle contractions in your back," says Pillarella.

9. Using maladjusted machines. Weight machines are made for people of all shapes and sizes. You must adjust them to fit if you want to get results and avoid injury.

For example, using an improperly set leg-extension machine puts stress on your knees, says Mark Kasper, EdD, a spokesman for the American College of Sports Medicine. "Another problem with improperly adjusted machines is that you don't work your muscles through the full range of motion," he says.

Have a qualified trainer show you the proper settings for your physique, and write them down on a card that you carry to the gym.

Flexibility Flubs

10. Stretching cold muscles. Stretching before your workout puts you at risk for pulled or torn muscles. "Always stretch at the end of your workout," says Pillarella.

"Why do we call it a workout? It should be a playout."

11. Bouncing. Bouncing during a stretch can increase your risk of straining or pulling muscles, Pillarella says. Instead, "hold a static stretch with no movement at the joints. Your body should feel lengthened but not to the point of pain."

Routine Maintenance

12. Forgetting about fun. "If you're bored with your routine, and your treadmill has faced the washer since 1980, how much fun is that?" says Isphording, "I'd never want to do your workout, either. ? And why do we call it a workout? It should be a playout."

Exercise with your friends or family, just as you go to movies or dinner with people. "Unless we reframe it in our minds, it will never be fun," Isphording says.

13. Doing outdated exercises. Still doing the exercises you learned in high school, like windmills and leg lifts? Some of these oldies are a waste of time; others can cause injury. Take an exercise class or work with a personal trainer to freshen your routine.

14. Getting stuck in a rut. What's wrong with doing the same exercise routine, day in and day out? "You're working the same muscles, going at the same speed, and once you get in shape you no longer breathe heavily," says Isphording. "The muscles become very efficient. They expend less energy, and you burn fewer calories."

Find different types of exercise that you enjoy, and make it a point to vary what you do.

15. Seeking a quick fix. Many people expect dramatic results from a little exercise. "Current recommendations are for 3 1/2 to four hours of physical activity a week just to prevent weight regain," says Kasper, who is a professor in the department of kinesiology at Valdosta State University in Valdosta, Ga. "If you want to lose weight and you're walking 30 minutes, three times a week, without changing your diet, it will take roughly one month to lose a pound."

Want to lose faster? Exercise more.

16. Being a weekend warrior. "If you're only exercising two days a week, you'll never get where you want to be, and you'll feel awful every Monday," says Isphording. "It leads to injury and burnout, and you're missing the secret to success: showing up."

17. Taking on too much at first. "Whether on a treadmill at home or working out at an exercise facility, people tend to do too much too soon," says Kasper. "They put themselves at risk for an orthopaedic injury."

He advises working with a qualified trainer who will do a screening, teach proper techniques, and set up an appropriate fitness program.

Sins of Omission

18. Skipping the warm-up. "Without a warmup, you're asking your body to work before the oxygen and blood flow reach the muscles," says Pillarella. "You increase the risk for injury, and with cardiovascular exercise, you raise the heart rate too fast. Before you exercise in earnest, spend 5-10 minutes going through the motions of your workout at an easy pace to raise your body temperature from the inside out."

If you don't warm up before lifting weights, meanwhile, you risk torn muscles and won't be able to lift as much weight, says Isphording. Get your blood flowing by spending a few minutes on the treadmill or exercise bike, or even walking in place.

19. Forgoing the cool-down. Don't come to sudden stop at the end of your workout. "If you don't cool down, you risk muscle soreness because you haven't flushed the lactic acid out of your system," says Isphording. "It takes five to 10 minutes at a slower pace, depending on your fitness level, to let your heart rate come down."

20. Skimping on water. Muscles need fluid to contract properly, so if you don't drink enough, you can get muscle spasms or aches.

"If you're thirsty, you're already a percent dehydrated," says Pillarella. "Drink water before, during, and after exercise."

And, Pillarella says, "unless you're a high-intensity athlete who's depleting electrolytes and potassium, you don't need Gatorade. Water is the preferred drink."

Originally published Oct. 13, 2004.
Medically updated Oct. 7, 2005.

SOURCES: Julie Isphording, host, Fitness Information Talk and On Your Feet. Mark Kasper, EdD, spokesman, American College of Sports Medicine; professor, department of kinesiology, Valdosta State University, Valdosta, Ga. Debi Pillarella, MEd, spokeswoman, American Council on Exercise; program manager, Community Hospital Fitness Pointe, Munster, Ind.

Healthy eating made easy

2010-06-17T15:58:00.000-07:00

Help control your weight with these four everyday tips.

First, focus on the purpose of food: Food is the fuel that keeps your body running. And to keep your body functioning well—with plenty of energy for all the activities you love—you need to take in high-quality fuel.

Add a fruit or vegetable to every meal. Enjoy apple slices with breakfast. Pack a snack of grapes in your lunch. Add a serving of broccoli to your dinner. You'll benefit from the vitamins and minerals this extra serving of health contains, and your stomach will be satisfied by these filling foods.

Drink more water. Your body needs this essential nutrient. Plus, drinking water is a good way to manage your hunger rather than reaching for unhealthy snacks. Let thirst be your guide for fluid intake, but you'll need more if you are active or are in very hot or very cold climates.

Avoid foods with high amounts of fat, sugar, and salt. Foods high in these three ingredients alter the brain’s chemistry in such a way that makes you want to overeat them. Former FDA commissioner David Kessler, MD, calls this response “conditioned hypereating”: “conditioned” because our desire to eat these foods becomes automatic, even when we’re not hungry; and “hyper” because we eat these foods in excess, often unable to control how much we eat.

Cholesterol Management Health Center

2010-06-11T11:30:00.001-07:00

Cholesterol Health Check

Do you have high cholesterol, also known as hypercholesterolemia? Abnormal cholesterol levels such as high LDL cholesterol or low HDL cholesterol are a major risk factor for heart disease and stroke. An unhealthy diet can cause high cholesterol. Sometimes high cholesterol runs in families. A low-cholesterol diet can help improve cholesterol levels. If the low-cholesterol diet does not work to lower bad cholesterol and increase good cholesterol, your doctor may prescribe medications.

Cholesterol-Lowering Foods

Tasty, functional foods help you lower cholesterol naturally.

By R. Morgan Griffin
WebMD Feature

Reviewed by Brunilda Nazario, MD

Do you want a diet to lower cholesterol? We all know that butter, ice cream, and fatty meats raise cholesterol, but do you know which foods make up a low-cholesterol diet? Find out here.

Here's some good news. To lower your cholesterol, you can actually eat more of certain foods. A handful of some "functional foods" have been shown to make a big impact on your cholesterol levels. They're also much tastier than a pill chased with a glass of water.

"These foods may not be magic, but they're close to it," says Ruth Frechman, RD, a spokeswoman for the American Dietetic Association.

Researchers have found that some foods -- such as fatty fish, walnuts, oatmeal, and oat bran, and foods fortified with plant sterols or stanols -- can help control your cholesterol. Some studies have shown that a diet combining these "superfoods" may work as well as some cholesterol-lowering medicines to reduce your "bad" LDL cholesterol levels.

How strong is the evidence? The FDA has reviewed the research on each of these foods, and given them the status of a "health claim" for managing cholesterol.

This is great news for the 105 million adults in the U.S. with high cholesterol. Making good food choices is an easy way of improving your health. It also puts less strain on your pocketbook. A trip to the grocery store is bound to be cheaper than a trip to the pharmacy. Also, many people can't handle the side effects from cholesterol drugs. Focusing on diet gives us all a new option.

Getting Started on a Low-Cholesterol Diet

Managing high cholesterol isn't a simple do-it-yourself project. You need to work with your health care provider. And while changing your diet may help a lot, many people still need drugs to reduce their risk of heart disease.

Also, remember that these foods aren't cure-alls. A handful of walnuts or a bowl of oatmeal won't make you invincible. It won't give you a free pass to eat all the high-fat foods you want. To benefit, you still must eat low-fat foods, watch your weight, and get more exercise.

"Eating a healthy diet is not just about eating a few special foods," says Suzanne Farrell, MS, RD, a spokeswoman for the American Dietetic Association. "There's a bigger picture. You need to practice moderation, eat a variety of foods, and get enough physical activity."

Hypertension/High Blood Pressure Health Center

2010-06-11T11:27:00.001-07:00

High Blood Pressure and the DASH Diet

One step to lower high blood pressure -- incorporate the DASH diet into your lifestyle. Doctors recommend:

Eating more fruits, vegetables, and low-fat dairy foods
Cutting back on foods that are high in saturated fat, cholesterol, and total fat
Eating more whole grain products, fish, poultry, and nuts
Eating less red meat and sweets
Eating foods that are rich in magnesium, potassium, and calcium

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is an example of such an eating plan. In studies, patients who were on the DASH diet reduced their blood pressure within two weeks. Another diet -- DASH-Sodium -- calls for reducing sodium (salt) to 1,500 mg a day (about 2/3 teaspoon). Studies of patients on the DASH-Sodium plan significantly lowered their blood pressure.

Starting the DASH Diet

The DASH diet calls for a certain number of servings daily from various food groups. The number of servings you require may vary, depending on your caloric need. When beginning the diet, start slowly and make gradual changes. Consider adopting a diet plan that allows 2,400 milligrams of salt per day (about 1 teaspoon) and then once your body has adjusted to the diet further lower your salt intake to 1,500 mg per day (about 2/3 teaspoon). These amounts include all salt consumed, including that in food products, used in cooking, and added at the table.

Here are some tips to get you started on the DASH diet:

Add a serving of vegetables at lunch and at dinner.
Add a serving of fruit to your meals or as a snack. Canned and dried fruits are easy to use.
Use only half the butter, margarine, or salad dressing, and use low-fat or fat-free condiments.
Drink low-fat or skim dairy products three times a day.
Limit meat to six ounces a day. Try eating some vegetarian meals.
Add more vegetables, rice, pasta, and dry beans to your diet.
Instead of typical snacks (chips, etc.), eat unsalted pretzels or nuts, raisins, graham crackers, low-fat and fat-free yogurt and frozen yogurt; unsalted plain popcorn with no butter, and raw vegetables.
Read food labels carefully to choose products that are lower in sodium.

Staying on the DASH Diet

The following is a list of food groups and suggested serving amounts for the DASH diet:

Grains: 7-8 daily servings
Vegetables: 4-5 daily servings
Fruits: 4-5 daily servings
Low-fat or fat-free dairy products: 2-3 daily servings
Meat, poultry and fish: 2 or less daily servings
Nuts, seeds, and dry beans: 4-5 servings per week
Fats and oils: 2-3 daily servings
Sweets: try to limit to less than 5 servings per week

How Much Is a Serving?

When you're trying to follow a healthy eating plan, it may help to know how much of a certain kind of food is considered a "serving." The following table offers some examples.

SERVING SIZES

Food/amount

1/2 cup cooked rice or pasta

1 slice bread

1 cup raw vegetables or fruit

1/2 cup cooked vegetables or fruit

8oz. of milk

1 teaspoon olive oil

3 ounces cooked meat

3 ounces tofu

Foods to Fight Fatigue

2010-06-11T11:21:00.001-07:00

The Weight of Water

Two-thirds of the human body is made up of water. Without it, we could only live a few days. The fluid helps control body temperature through sweat, moves food through the intestines, and greases the joints. It is also an essential ingredient in the production of energy molecules.

"Dehydration is one of the leading causes of a lack of energy," says Grotto. If you're not well hydrated, your body puts its resources into maintaining your water balance instead of into giving you energy.

Everyone's water needs vary. In February 2004, the Institute of Medicine released a report indicating most people meet their daily hydration needs by using thirst as their guide. In general, the Institute's expert panel recommended that women get about 11 cups of water from food and drink each day, and men get about 16 cups daily. This may seem like a lot of liquid, but 80% of it usually comes from drinking water and other beverages. The other 20% comes from food.

To adequately get your hydration needs, particularly on a hot and humid day, the American Dietetic Association suggests carrying around a bottle of water, or replacing your afternoon soft drink with water. Frozen juice bars or icy treats are also a good idea.

Water is especially important after exercise, with certain medicines, and with a high-fiber diet. Your fluid intake should be adjusted to how much water you're losing, says Finley. "Simple things like stopping at a drinking fountain when you walk by one is a good idea."

Caffeine Fix

More than half of Americans reach for a coffee cup every day, and 25% drink it occasionally, reports the National Coffee Association. This should come as no surprise, as there are those who swear they cannot function without the caffeine.

The compound can be found not only in coffee, but in tea, soft drinks, chocolate, and herbs as well.

John Allred, PhD, a food science communicator for the Institute of Food Technologists, says stimulants like caffeine exaggerate the effect of natural hormones like adrenaline. "They get your heart pumping faster, you respire faster, and that gives you a stimulated feeling," he says, noting the results usually last no more than two hours.

Psychology tests have shown a combination of caffeine and sugar can improve alertness and performance. "But then it wears off, and then you get a little bit of a slump afterward," says Camire. The high-low effect of caffeine, she says, is not as pronounced as it is in sugar, but is significant enough in that frequent users often experience headaches without the substance.

The chemical is, indeed, so potent a stimulant that the National Collegiate Athletic Association (NCAA) lists caffeine as one of its banned drugs, as long as the concentration in a urine sample exceeds 15 micrograms per milliliter. (Two cups of black coffee will produce urine levels of approximately 3 to 6 micrograms per milliliter, according to the National Center for Drug Free Sport.)

The effect of caffeine varies from person to person. Some people need a few cups before experiencing stimulation, while others feel shaky or jittery with one serving.

Caffeine can also interfere with sleep, particularly if it is consumed in the late afternoon. The lack of shuteye could obviously affect one's energy level. To resolve this issue, Camire recommends switching to decaffeinated beverages by about 3 p.m. She also suggests gradually cutting back on caffeinated drinks, especially since they may have a dehydrating effect.

Beating the Doldrums

Food can, indeed, raise or diminish the body's energy levels. If you are eating healthy and are still tired, try changing the frequency of your meals. Some people find they get more of a boost with several small meals throughout the day, while others prefer the dining concept of three square meals daily. There's no right or wrong way, says Sandquist, noting that everyone's energy needs differ.

The amount of food you eat can also make a difference. If someone overeats constantly, they tend to gain more weight and become lethargic, says Finley. "It's like the snowball rolling down the hill," he explains. "As [overeaters] get more overweight, they have less energy, and then they exercise less and don't burn the calories."

Other dietary reasons for fatigue include too much alcohol (which is a depressant) and lack of certain vitamins and minerals. Low iron is a common problem for women.

If you still find yourself sluggish with a well-balanced diet, then a visit to the doctor may be in order. Certain diseases, medications, stress, and inadequate sleep and exercise can contribute to fatigue.

Fight Fatigue With Energy Foods

2010-06-11T11:18:00.000-07:00

Fat Force

Fat has also gotten a bad reputation, and for good reason. Too much of the "bad" fats is associated with heart disease, some types of cancer, and some chronic illnesses. The right types of fat and the amount, however, can make food taste good, and is a concentrated source of energy. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase the risk for heart disease. Replacing saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown to decrease the risk of developing heart disease.

In order to strike the right balance, choose polyunsaturated fats such as vegetable oils and seafood, and monounsaturated fats such as olive oil, nuts, and seeds. The unsaturated variety can help lower "bad" LDL cholesterol.

Protein Power

Fats and carbohydrates may supply the body with energy, but protein helps regulate the release of that power. Protein maintains cells, assists in growth , transports hormones and vitamins, and preserves lean muscle mass. Muscles and many hormones are, in fact, made up of protein. We need proteins for our immune system. So replenishing the body's source of the nutrient is very important.

Good sources of protein include meat, poultry, fish, eggs, beans, nuts, and low-fat dairy products.When we eat these types of foods, our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Some amino acids are essential, which means that we need to get them from our diet, and others are nonessential, which means that our body can make them. Protein that comes from animal sources contains all of the essential amino acids that we need. Plant sources of protein, on the other hand, do not contain all of the essential amino acids.

In diets where the body does not get its usual fuel of carbohydrates and fat, protein provides the body energy.

Fight Fatigue With Energy Foods

2010-06-11T11:16:00.001-07:00

Foods to Fight Fatigue

By Dulce Zamora
WebMD Feature

Reviewed by Brunilda Nazario, MD

Tired. Drained. Pooped. No matter how you put it, you're beat and need to drum up some energy. You are not alone. Many people have trouble getting in gear in the morning, experience the afternoon slump, or just want to crash on the couch in the evening.

The exhaustion can be a constant problem for some folks. Fatigue is a common complaint associated with many factors. It is found in all populations and generally reported by more women than men.

Sluggishness can be caused by many factors, but experts say poor nutrition is a big culprit. A well-balanced diet, on the other hand, can boost energy.

"Food is truly our body's fuel," says Cindy Moore, MSRD, director of nutrition therapy for The Cleveland Clinic. "What we choose as our fuel is going to absolutely impact the performance of our bodies."

How do we fill up our personal tanks, and how well do they make our engine run? The experts weigh in on how major food and drink sources and habits affect energy levels.

The Forgotten Meal

At the beginning of the day, most people dash off to work or school without a thought to their body's dietary needs. Who has time to eat in the morning anyway?

"Breakfast is an easy meal to forget," says Mary Ellen Camire, PhD, professor of food science and human nutrition at the University of Maine. "But if people are skipping breakfast and find they're tired by midmorning, then it's time to re-evaluate that eating habit."

Research shows breakfast improves alertness and concentration, helps shed pounds by preventing overeating during the day, and prevents obesity, diabetes, and heart disease.

To get these benefits and to prepare the body for the day, the American Dietetic Association recommends carbohydrates for energy and protein for endurance. Some quick options include:

Whole grain bagel with cheese

Cereal with fruit and yogurt
Whole-grain toast with peanut butter and fruit
Hard-boiled egg sliced into a whole-wheat pita
Scrambled eggs, toast, and fruit
Oatmeal with raisins

For the really busy bee, Camire says choices include breakfast bars, frozen omelets and breakfast sandwiches, oatmeal packets to go, and whole-grain cereals in prepackaged plastic bowls. Be mindful, though, of the sugar and fat content of your morning meal. A study in Pediatrics found that children who ate sugary breakfasts were hungrier and ate more at lunch.

Complex Carbohydrate Charge

Healthy eating doesn't stop in the morning. A well-balanced diet throughout the day is an essential source of sustained energy.

Although carbohydrates have gotten a bad reputation, the nutrient is still the body's preferred source of energy, says Dave Grotto, RD, director of nutrition at the Block Center for Integrative Cancer Care in Evanston, Ill. Low-carb diets, he says, initially boost energy, but deplete it in the long run.

The best way to maximize the body's potential for energy is to eat a combination of complex and simple carbohydrates. Complex carbohydrates, which are slow burning, should represent the bulk of the carbohydrates we eat, says Grotto. Foods such as whole grains and starchy vegetables such as potatoes, squash, pumpkin, and carrots fall into this category.

This does not mean ignoring simple carbohydrates with a faster burn, such as the sugar fructose, found in fruits, vegetables, and honey. They can provide an immediate source of energy.

Simple sugars found in candy bars, soft drinks, and cookies can also provide a quick boost, but then a big letdown afterward.

"You are going to get a rise in energy from the original hit of the sugar, but then, particularly for diabetics, sugar can drop below the baseline where it started," says John W. Finley, associate editor of the Journal of Agriculture and Food Chemistry, a publication of the American Chemical Society. He says the peak effect of sugar normally lasts 30 minutes to an hour, depending on the dose. Anything beyond that is reportedly psychological.

Without the complex carbohydrates to sustain the blood sugars, the body loses steam. "A diet that is based in complex carbohydrates seems to have less of that peak and valley of blood sugar effect," says Grotto.

It is also important to make sure your complex carbohydrates have fiber, says Dee Sandquist, MSRD, a spokesperson for the American Dietetic Association. "Fiber helps the carbohydrates that we eat to be more slowly absorbed by the body," she says. "So, therefore, the body gets a more balanced release of energy, as opposed to the quick burst of energy."

Many processed carbohydrates such as white rice, white bread, and pasta contain little or no fiber, thus expending energy at a rapid rate. To ensure you have a food rich in fiber, check the label. A slice of bread should contain 2 to 3 grams of fiber.

Cancer Prevention in Every Aisle

2010-06-10T12:00:00.000-07:00

Nearly everything in the produce aisle can help you prevent cancer, but there are items throughout the supermarket that can protect your health and the health of your family.

Produce Aisle Picks
Cantaloupe - a great source of carotenoids, plant chemicals that act as antioxidants shown to reduce the risk of lung cancer.

Kale and cabbage - cruciferous vegetables are widely considered to be one of the healthiest food choices you can make. Included in this family of vegetables are broccoli, cauliflower, radishes, brussels sprouts, kale, cabbage and bok choy. Cruciferous vegetables are high in vitamins, fiber, and potent anti-cancer phytochemicals.

According to the American Institute for Cancer, there is solid evidence that links cruciferous vegetables and protection against cancer. Studies have shown that this vegetable group has the ability to stop the growth of cancer cells for tumors in the breast, uterine lining, lung, colon, liver, and cervix. And studies that track the diets of people over time have found that diets high in cruciferous vegetables are linked to lower rates of prostate cancer.

It is recommended that we eat 3-5 servings of cruciferous vegetables per week. It's best to eat these veggies raw or only lightly steamed so they retain their cancer fighting phytochemicals.

Freezer Aisle Pick
Edamame (soybeans) - These cancer-fighting beans contain phytoestrogens, that may help prevent estrogen-driven cancers by binding to estrogen receptors. They are also good for the men of the household since evidence suggests the isoflavones found in soy products may help fight prostate cancer.

Cereal Aisle Pick
Whole Grain Oats - Oats have the highest proportion of soluble fiber of any grain. Fiber is rich in antioxidants, helps fight colon cancer and phenolic compounds in whole grains my help reduce the risk of certain GI cancers. Pick cereals high in folate, fiber and/or flaxseed.

Beverage Aisle Picks
Orange juice - this favorite breakfast beverage is a powerful source of folate which has been linked to lowered risk for GI and pancreatic cancer.

Green tea - green tea is lower in caffeine than coffee and can help prevent prostate cancer and possibly bladder cancer.

Pomegranate juice - this juice is extremely antioxidant-rich and helps prevent colon and prostate cancer.

Soy milk - also made from soy beans, soy milk works the same way as edamame to fight cancer.

Household Aisle Picks

Sunscreen – summer is starting, so lather on the SPF each and every time you go out in the sun to block exposure to ultraviolet rays.

Mop or damp cloth - it's important to get rid of dust without spreading it around your home. Recent evidence has shown that dust can contain carcinogens that are known to cause cancer.

Source:
Qi Mail™ The Acupuncture Newsletter
Erika Lessey Chen, L.Ac., Dipl. Ac., C.M.T
(http://www.acufinder.com/Acupuncturist/59396).
The Lotus Center
1085 Valencia Street
San Francisco, CA 94110
415-336-0577

Side to Side Lunge with Medicine Ball

2010-06-07T17:10:00.001-07:00

The side to side lunge is a great way to warm up and strengthen the glutes, hips and thighs. Adding a medicine ball makes the exercise more intense and forces you to engage the core to keep the body in proper alignment.

Stand with feet wide, toes out at about a 45-degree angle and hold the medicine ball or weight at chest level.
Lunge to the right, bending the knee and taking care to keep the knee behind the toe. Touch the ball to the floor while keeping the abs engaged and the back flat (don't round the shoulders).
Stand up, bringing the weight to the chest.
Repeat the lunge on the left side.
Do 1-3 sets of 10-16 reps. One rep is a lunge to the right and left.

Tips:

Keep your knee in line with your toe as you lunge. If the knee angles in or out, adjust the angle of your toes.
Press through the heel of you foot as you push up from the lunge to engage your glutes.
Avoid letting the knee bend over the toe by sitting back into the heel.

Turning Lunge

2010-06-07T17:08:00.000-07:00

If you want a dynamic and functional lunge, this turning lunge is a great choice. In this move, you pivot around and lunge diagonally behind you, taking the weights towards the floor and engaging the glutes, quads and even the core. You may even feel your heart rate rising with this move. Just make sure you pivot on the foot as you turn to avoid tweaking the knee.

Begin the move facing forward, holding weights in each hand, if desired.
Turn to the left at a diagonal, pivoting on the right foot while stepping forward with the left foot into a lunge, taking the weights towards the floor. Make sure your abs are engaged to protect the back.
Keep the right leg straight as you lunge and keep the front knee behind the toe.
Push back up, turning so that you face forward again.
Do the same move to the right, this time lunging forward with the right foot and keeping the left leg straight.
Push back to start and repeat, alternating sides, for 1-3 sets of 10-16 reps.

Around the World Lunges

2010-06-07T17:07:00.000-07:00

Another way to add challenge and intensity to lunges is with the around the world lunge. With this exercise you're combining a front lunge, a side squat (or a side lunge if you prefer) and a reverse lunge, which will hit every muscle in the hips, glutes and thighs. The key is to keep this move slow and controlled and try to use the strength of your legs rather than momentum as you move from one exercise to the next. You can also hold weights for added intensity.

Step forward with the left foot and lower into a lunge, keeping the front knee behind the toe. Lower until the back knee comes close to the floor.
Push into the heel to step back and immediately step out to the left and into a squat.
Press back to start and take the left leg back into a reverse lunge, again keeping the front knee behind the toe.
Bring the left leg back to start and repeat for 8-16 reps before switching sides.

Lunge Sweep with a Kettlebell

2010-06-07T17:05:00.000-07:00

The lunge sweep with a kettlebell is a great whole body exercise. The lunges target the muscles of the hips, glutes and thighs while the kettlebell swing challenges the arms and core as well as balance, coordination and stability. This advanced move isn't easy, so start with no weight or hold a light medicine ball in both hands the first time around. Watch the floor as you pivot - if you have carpeting, you may need to walk the feet around to shift from side to side.

Begin with feet wider than the hips and hold a kettlebell or weight in the right hand.
Pivot and turn the body to the right so that you're in a split stance and lower into a lunge. Keep the front knee behind the toe.
As you push back up, swing the weight up and over the head as you pivot back to the front.
Switch the kettlebell to the left hand as you pivot to the left, lowering into a lunge and taking the weight down to the floor.
Continue alternating sides while swinging the weight up and over for 1-3 sets of 8-10 reps (1 rep includes lunging to the right and left).
If you're advanced, you can toss the weight to the other hand at the top of the motion. If you're a beginner, you can keep the weight at chest level rather than swinging it overhead.

If you don't have a Kettlebell, then use a hand weight.

Side Lunge

2010-06-07T17:02:00.000-07:00

Side lunges are a great way to vary your lunges and put more emphasis on the inner thighs along with the glutes, quads and hips. Side lunges also help you work on balance and stability and are perfect for building strength for sports that involve lateral movement like tennis, racquetball or handball.

Step out to the right, keeping the left leg straight and both feet pointing forward.
As your right foot hits the ground, bend at the hips and push your glutes back as you shift all the weight to your right leg.
Lunge down until the shin is vertical to the floor and the right knee is in line with your toes, both heels flat.
Push into the heel back to starting position and repeat on the other side for 1-3 sets of 10-16 reps.

Form Pointers

Avoid stepping too far out, which can compromise your form and cause you to twist the knee inward. You should step far enough that the shin is straight and the knee is in line with the toes.

Front and Reverse Lunge

2010-06-07T16:51:00.000-07:00

One way to add variation and intensity to a traditional lunge is to try a front and reverse lunge, all in the same exercise. By lunging forward, you're challenging your front hips, glutes and quads to stop momentum against gravity. Stepping back into a knee lift challenges your balance and moving into a reverse lunge on the same leg will work those muscles differently, making this a great overall lower body exercise. Avoid this exercise if you experience any pain or discomfort.

Begin with feet about hip-distance apart and step forward with the left leg into a lunge. Make sure the knee doesn't go over the toes (although it may go slightly over the ankle).
Concentrate on landing with the knee bent and the weight in the heel.
Push into the front heel to bring the left foot back. Touch the floor if you need to and then lift the left knee up to hip level.
Take the left leg back into a reverse lunge, again keeping the front knee behind the toes.
Push off the left toes to come back to start.
Repeat for 8-16 reps on the same leg (one rep includes both a front and reverse lunge) and switch sides. You can also alternate sides.
Hold onto a wall for balance, if needed. For more intensity, hold weights (as shown).

Anti-inflammatory Diet

2010-05-13T19:32:00.000-07:00

Your diet plays a crucial role in helping you avoid or control arthritis.

The first objective of a healthy diet is to help you lose weight if you are overweight. Being overweight can cause additional stress to your joints.

Another way a balanced, varied diet can help ease the pain of arthritis is by providing vitamins and minerals that keep your joints healthy and avoiding “damp” foods such as dairy products and greasy or spicy foods.

Here are some other healthy and delicious choices to include in your diet.

• Ginger - Ginger has been found to be a natural anti-inflammatory. make tea by combining one-half teaspoon of grated ginger root with eight ounces of boiling water. Cover and steep for 10 to 15 minutes, then strain and add honey to taste.

• Fresh pineapple - Bromelain, an enzyme in pineapple, reduces inflammation. Be sure the pineapple is fresh, not canned or frozen.

• Cherries - Recent research has shown that tart cherries are an excellent source of nutrients that may help to reduce joint pain and inflammation related to arthritis.

• Fish - Cold-water fish such as salmon and mackerel contain omega-3 fatty acids, which help keep joints healthy as well as reduce pain and swelling. If you don't care for fish, consider supplementing your diet with fish oil capsules.

• Turmeric - Another natural anti-inflammatory. You can sprinkle turmeric on scrambled eggs, add it to soups, or mix it into sauces or salad dressings.

Resources:
Pain Online, December 15, 2009.
Arthritis & Rheumatism, November 2006; vol 54: pp 3485-349

Core exercises with a fitness ball - REVERSE CRUNCH

2010-05-08T19:45:00.000-07:00

Reverse crunch

If you're comfortable using the fitness ball and want to try an advanced core exercise, consider the reverse crunch:

Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands. Walk your hands away from the ball until you feel the ball reach your upper thighs. Keep your shoulders directly above your hands.
Tighten your abdominal muscles.
Press your knees into the ball, as shown. Then use your abdominal muscles to bring your knees toward your chest. Hold for three deep breaths.
Return to the start position and repeat.

Core exercises with a fitness ball - Side Exercise

2010-05-08T19:44:00.000-07:00

Side exercise

This core exercise is done on your side:

Lie on your right side, with the ball between your legs. Straighten your arm along the floor.
Tighten your abdominal muscles.
Keeping the ball between your legs, raise your legs off the floor as shown. Hold for three deep breaths.
Return to the start position and repeat. Also try the exercise lying on your left side.

Core exercises with a fitness ball -Abdominal ball raise

2010-05-08T19:43:00.000-07:00

Abdominal ball raise

This core exercise is called the abdominal ball raise:

Lie on your back and rest your legs on top of the ball with your legs about hip-width apart. Tighten your abdominal muscles and squeeze your legs together.
Raise the ball off the floor, as shown. To protect your lower back, focus on pulling your bellybutton in toward your spine and keeping your abdominal muscles contracted. Hold for three deep breaths.
Return to the start position and repeat.
For added challenge, raise the ball off the floor and let your legs slowly fall to the right. Stop before you reach the floor. Hold for three deep breaths, keeping your shoulders on the floor. Return to the start position and repeat on the left side.

Advanced plank - Core exercises with a fitness ball

2010-05-08T19:42:00.000-07:00

Advanced plank

When you're comfortable with the plank, try the advanced plank:

Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands.
Walk your hands away from the ball until you feel the ball reach your upper thighs (A). Keep your shoulders directly above your hands.
Tighten your abdominal muscles.
Push your body weight forward until your shoulders are in front of your hands and the ball is beneath your shins (B). Hold for three deep breaths.
Return to the start position and repeat.

Core exercises with a fitness ball - PLANK

2010-05-08T19:41:00.000-07:00

Plank

Try a plank on the fitness ball:

Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands.
Walk your hands away from the ball until you feel the ball reach your upper thighs, as shown. Your feet will be suspended above the floor, and you'll be balancing on your hands and the ball. Keep your shoulders directly above your hands.
Tighten your abdominal muscles. Hold for three deep breaths or as long as you can maintain your balance and form.
Return to the start position and repeat.

Core exercises with a fitness ball - Bridge

2010-05-08T19:40:00.000-07:00

Bridge

To work various core muscles in combination, try a bridge:

Lie on your back with your legs resting on top of the ball.
Tighten your abdominal muscles.
Raise your hips and buttocks off the floor into a bridge (A). Hold for three deep breaths. Besides your core muscles, you'll feel the muscles along your backside — the gluteal muscles and hamstrings — contract to keep you in place.
Return to the start position and repeat.
For added challenge, raise your right leg off the ball (B). Repeat with your left leg.

Core exercises with a fitness ball - Abdominal Crunch

2010-05-08T19:39:00.000-07:00

Core exercises strengthen abs and other core muscles

Core exercises strengthen your core muscles, including abs, back and pelvis. You can do many core exercises with a fitness ball, also called a stability ball.

Fitness balls come in various sizes. For most exercises, you'll want a ball that allows your knees to be at a right angle when you sit on the ball with your feet on the floor. The firmer the ball, the more difficult the exercise will be.

Do each core exercise five times. Breathe freely and deeply during each exercise. Focus on tightening your deepest abdominal muscle — the transversus abdominis — during each exercise. This is the muscle you feel contracting when you cough. As you get stronger, gradually increase to 10 to 15 repetitions.

Abdominal crunch

Abdominal crunches are a classic core exercise:

Sit on the ball with your feet resting on the floor, about hip-width apart. Keep your back straight. Cross your arms on your chest.
Tighten your abdominal muscles.
Lean back until your abdominal muscles kick in, as shown. Hold for three deep breaths.
Return to the start position and repeat.

Core exercises with a fitness ball

2010-05-08T19:35:00.000-07:00

Core exercises strengthen abs and other core muscles

Core exercises strengthen your core muscles, including abs, back and pelvis. You can do many core exercises with a fitness ball, also called a stability ball.

Squat and reach

Squat and reach with the fitness ball:

Hold the ball in front of you and bend your knees. Keep your back straight and your arms parallel to the floor (A). Don't let your knees extend beyond your feet.
Tighten your abdominal muscles.
Rotate your trunk and reach with the ball toward your left (B). Hold for three deep breaths.
Return to the start position and repeat to the right.
Vary the exercise by holding the ball in a downward position (C) or an upward position (D).

Chest Stretch

2010-05-08T19:34:00.001-07:00

Chest stretch

Stretching the muscles in your upper back can promote good posture. To stretch these muscles:

Stand in a relaxed position with your arms extended in front of you, parallel to the floor (top).
Pull your shoulder blades together behind you, bending your arms slightly at the elbows. You'll notice that your arms spread a little wider as you do this (bottom).
Hold the position for a count of five, then relax as you return to the starting position.
Repeat five to 10 times.

Neck Stretch

2010-05-08T19:33:00.000-07:00

Neck stretch

To stretch your neck:

Bend your head forward and slightly to the right.
With your right hand, gently pull your head downward. You'll feel a nice, easy stretch along the back left side of your neck. Don't tug too hard. Remember, you want to hold a comfortable — not painful — stretch.
Hold the stretch for about 30 seconds.
Repeat on the opposite side.

Shoulder stretch with towel

2010-05-08T19:32:00.000-07:00

Shoulder stretch with towel
(This is a great stretch if flexibility is limited).

Your shoulder's internal rotators are part of the group of muscles often used in overhead sports. To stretch these muscles:

Grasp a rolled-up towel firmly with both hands, as shown.
Gently pull the towel toward the ceiling with your top hand. You'll feel a stretch in the shoulder of your opposite arm as your lower hand is gently pulled farther up your back.
Hold the stretch for about 30 seconds.
Switch hands and repeat.

Shoulder Stretch

2010-05-08T19:31:00.000-07:00

Shoulder stretch

If the back of your shoulder is tight, you may be more likely to develop rotator cuff problems — especially if you golf or participate in overhead racket or throwing sports, such as tennis or baseball. To keep your shoulders flexible:

Bring your left arm across your body and hold it with your right arm, either above or below the elbow.
Hold the stretch for about 30 seconds.
Switch arms and repeat.

Knee-to-chest stretch

2010-05-08T19:30:00.000-07:00

Knee-to-chest stretch

The knee-to-chest stretch emphasizes the muscles of your lower back. To do this stretch:

Lie on your back on a firm surface with the backs of your heels flat on the floor.
Gently pull one knee up to your chest until you feel a stretch in your lower back.
Keep the opposite leg relaxed in a comfortable position, with your knee bent or with your leg extended as shown.
Bring the knee as close to your chest as comfortably possible.
Hold the stretch for about 30 seconds.
Switch legs and repeat.

Avoid the knee-to-chest stretch if you have osteoporosis. You may increase the risk of compression fractures in your vertebrae.

Iliotibial band (ITB) stretch

2010-05-08T19:29:00.002-07:00

Iliotibial band (ITB) stretch

The iliotibial band (ITB) is a band of tissue that runs along the outside of your hip, thigh and knee. A tight ITB — a common problem for runners — may cause pain in the outer knee or hip. To stretch your ITB:

Stand near a wall or a piece of sturdy exercise equipment for support.
Cross your left leg over your right leg at the ankle.
Extend your left arm overhead, reaching toward your right side. You'll feel a stretch along your left hip.
Hold the stretch for about 30 seconds.
Switch sides and repeat.

HIP FLEXOR STRETCH

2010-05-08T19:29:00.001-07:00

Hip flexor stretch

Your hip flexors — which allow you to lift your knees and bend at the waist — are located on your upper thighs, just below your hipbones. To stretch your hip flexors:

Kneel on your right knee, cushioning your kneecap with a folded towel.
Place your left foot in front of you, bending your knee and placing your left hand on your left leg for stability.
Place your right hand on your right hip to avoid bending at the waist. Keep your back straight and abdominal muscles tight.
Lean forward, shifting more body weight onto your front leg. You'll feel a stretch in your right thigh.
Hold the stretch for about 30 seconds.
Switch legs and repeat.

How to stretch your major muscle groups

2010-05-08T19:27:00.000-07:00

Quadriceps stretch

Your quadriceps muscle runs along the front of your thigh. To stretch your quadriceps:

Stand near a wall or a piece of sturdy exercise equipment for support.
Grasp your ankle and gently pull your heel up and back until you feel a stretch in the front of your thigh.
Tighten your stomach muscles to prevent your stomach from sagging outward, and keep your knees close together.
Hold the stretch for about 30 seconds.
Switch legs and repeat.

Hamstring Stretch

2010-05-08T19:26:00.000-07:00

Hamstring stretch

Your hamstring muscle runs along the back of your upper leg. To stretch your hamstring muscles:

Lie on the floor near the outer corner of a wall or a door frame.
Raise your left leg and rest your left heel against the wall. Keep your left knee slightly bent.
Gently straighten your left leg until you feel a stretch along the back of your left thigh.
Hold the stretch for about 30 seconds.
Switch legs and repeat.

As your flexibility increases, maximize the stretch by gradually scooting yourself closer to the wall or door frame.

Stretching safely

2010-05-08T19:24:00.000-07:00

Stretching is a powerful part of any exercise program. Stretching increases flexibility and improves range of motion of your joints. Stretching even improves circulation and helps relieve stress.

Before stretching, warm up with five to 10 minutes of light activity. Better yet, stretch after you exercise — when your muscles are warm and more receptive to stretching.

When you're stretching, keep it gentle. Breathe freely as you hold each stretch. Don't bounce. Expect to feel tension while you're stretching. If you feel pain, you've gone too far.

Calf stretch

Your calf muscle runs along the back of your lower leg. To stretch your calf muscles:

Stand at arm's length from a wall or a piece of sturdy exercise equipment.
Place your right foot behind your left foot.
Slowly bend your left leg forward, keeping your right knee straight and your right heel on the floor.
Hold the stretch for about 30 seconds, being careful to hold your back straight and your hips forward. Don't rotate your feet inward or outward.
To deepen the stretch, slightly bend your right knee as you bend your left leg forward.
Switch legs and repeat.

Good stretches for before and after working out...

2010-05-08T19:15:00.000-07:00

Medicine Ball Exercise 10

2010-04-23T11:03:00.001-07:00

Reverse Curls
1. Start position: Lie with back on floor or bench with hips flexed at 90 degrees and feet in air holding onto a medicine ball. Position arms at sides with palms down on floor.
2. Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench.
3. Return to start position.
4. Remember keep legs from swinging to prevent momentum throughout the exercise.

Medicine Ball Exercise 9

2010-04-23T11:02:00.001-07:00

Lateral Flexion w/ Stability Ball
1. Starting Position: Lie on your side over the stability ball and spread your legs for balance.
2. Hold a medicine ball over your head and curl up towards the ceiling. Lay back down across the ball and repeat the movement.
3. Repeat with the other side.

Medicine Ball Exercise 8

2010-04-23T11:01:00.001-07:00

Medicine Ball Obliques
1. Starting Position: Lie on your back and raise your legs with your knees bent.
2. Holding a medicine ball between your knees rotate your legs to the side and then return to the starting position. Repeat to the other side.

Medicine Ball Exercise 7

2010-04-23T11:00:00.001-07:00

Single Leg V-Ups
1. Start position: Lie back onto floor or bench with knees bent, both hands behind head. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise one leg up toward ceiling.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body

Medicine Ball Exercise 6

2010-04-23T10:59:00.000-07:00

Russian Twists
1. Stand with feet hip-width apart.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right hip and forcefully swing ball forward and around towards the left side. Reverse back in the opposite direction. Keep the stomach drawn in to maximize proper usage of muscle.

Medicine Ball Exercise 5

2010-04-23T10:58:00.001-07:00

Medicine Ball Lunge Crossovers
1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2. Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.
3. Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
4. Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.

Medicine Ball Exercise 4

2010-04-23T10:57:00.001-07:00

Figure of Eights
1. Start Position: Hold medicine ball with your arms extended over your right shoulder.
2. In one continuous motion bring the ball down in front of you like you are chopping wood and the ball should end towards your left foot.
3. Stand back up and raise the ball straight up over your left shoulder and now bring the ball down towards your right foot.
4. You will have to bend at your knees to complete this.
5. Return to starting position and repeat.

Medicine Ball Exercise 3

2010-04-23T10:55:00.000-07:00

Slams
1. Stand with feet parallel and knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.
3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.

Medicine Ball Exercise 2

2010-04-23T10:54:00.000-07:00

Single Leg Chops
1. Starting Position: Stand on right leg and your arms are extended holding the medicine ball up and to your right.
2. Bring medicine ball down in a wood chopping motion towards your left foot.
3. During this place motion switch feet so your left foot is now on the ground and your right foot is in the air. Repeat this motion for the desired repetitions and then repeat in the opposite direction.

Medicine Ball Exercise 1

2010-04-23T10:52:00.000-07:00

Kneel to Push Ups
1. Start Position: Your body will be in an upright position sitting on your knees.
2. Hold medicine ball at chest level. Keeping your torso erect fall forward and chest press the medicine ball to a partner or a wall.
3. Upon releasing the ball drop your hands to the floor and immediately complete a push-up.
4. Advanced athletes: To make this more challenging have a partner throw the ball back to you. You will have to explode up with the push-up so that you are back in the seated upright position on your knees. Your partner will throw the ball back to you and then repeat the exercise until the desired repetitions are met.

I just started exercising...why am I gaining weight?

2010-04-12T15:10:00.000-07:00

By Paige Waehner, About.com Guide

Updated May 31, 2006

Question: I just started exercising...why am I gaining weight?

Answer: If you've noticed your weight going up after starting an exercise program, don't panic! It doesn't necessarily mean you're doing anything wrong, nor does it mean you're going in the wrong direction. There can be some obvious and not-so-obvious reasons you're gaining weight.

Your first step is to determine if what you're gaining is actually fat or muscle. Muscle is more dense than fat, but it takes up less space...if you gain muscle, your scale weight may go up even as you're slimming down. Rather than just using a scale to measure your progress, you can get your body fat tested on a regular basis to get a better idea of what you're gaining and/or losing. If that isn't an option, you can take measurements at different areas of the body...if you're losing inches, you're on the right track. For more, check out 4 Ways to Track Your Weight Loss Progress.

If you've measured yourself in different ways and realized you are gaining fat, take some time to go through the following possibilities - you may need to make some small changes in your diet to see better results.

1. Eating too many calories. It may seem obvious, but eating more calories than you burn causes weight gain. What some people don't realize is that, after they start exercising, they may start eating more without being aware of it. Most people think they're eating a healthy, low-calorie diet but, unless you're keeping a detailed food journal, you just don't know how many calories you're really eating. Most people are surprised when they start keeping a journal and adding up the calories--it almost always turns out to be more than they thought. Before you quit exercising, take a week to keep a food journal. Add up your calories to get a sense of exactly what you're eating...if it's too much, you can start to make some changes in your diet to reduce your calories. And try to avoid the mindset that says you can eat whatever you want since you're doing all this great exercise...to lose weight, you still need to monitor your calories.

2. Not eating enough calories. It may seem counterintuitive, but eating too little can actually stall your efforts to lose fat. As Cathy Leman, a registered dietician and creator of NutriFit! says, "...if there is a severe restriction in calories, the body may counteract this reduction by slowing down its metabolism." Be sure you're eating enough calories to sustain your body if you've increased your activity.

3. Not giving your body time to respond. Just because you start exercising doesn't always mean your body will respond to that immediately. As Cathy Leman puts it, "...in some instances the body needs to sort of "recalibrate"' itself. Increased activity and new eating habits (taking in more or less calories) require the body to make adjustments." Cathy recommends that you give yourself several weeks or months for your body to respond to what you're doing.

4. Rule out any medical conditions. While thyroid problems are rare, they can definitely make weight loss difficult. There can also be medications you're taking that could affect your body's ability to lose weight. If you feel your food intake is reasonable and you've given your body enough time to see results and haven't seen any (or are seeing unexplainable weight gain) see your doctor to rule any other causes.

5. You're gaining muscle faster than you're losing fat. If it seems that you're getting bigger after you've started a weight training routine, it may be because you aren't losing body fat as fast as you're building muscle, which is a problem some people experience when they start exercising. Genetics could also be playing a role here...some people put on muscle more easily than others. If that's the case for you, don't stop training! Instead, you might simply adjust your program to make sure you're getting enough cardio exercise to promote weight loss and focus your strength training workouts on muscular endurance by keeping the reps between 12-16.

Whatever the cause of your weight gain, don't give up on exercise. It's not only your ticket to weight loss, it's also important for your health.

Alternating Renegade Row - Lats

2010-04-11T16:43:00.001-07:00

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Get into the top position of the pushup holding on to two kettlebells that are less than shoulder width apart. Push one kettlebell into the floor and pull the other kettlebell. Hold the kettlebell in the working arm in the top position. Lower it to the floor and push it into the floor. At the same time pull the kettlebell in the opposite hand. Repeat for several reps on each side.

Pictures Courtesy Of artofstrength.com.

Alternating Press On Indoboard - Shoulders

2010-04-11T16:41:00.000-07:00

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Abdominals
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Clean two kettlebells to your shoulders. Stand up on an indoboard and get balanced. Press one kettlebell overhead. While you lower the pressed kettlebell, press the other kettlebell from the shoulder.

Pictures Courtesy Of artofstrength.com.

Alternating Kettlebell Row - Lats

2010-04-11T16:40:00.000-07:00

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Place two kettlebells between your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position. Grab both kettlebells. Pull one kettlebell off of the floor while holding on to the other kettlebell. Hold the kettlebell in the working arm at the stomach for a second. Lower the kettlebell in the working arm and pull the kettlebell with your other arm.

Pictures artofstrength.com.

Alternating Kettlebell Press - Shoulders

2010-04-11T16:39:00.000-07:00

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Clean two kettlebells to your shoulders. Holding both kettlebells in the top position, press one while holding the other kettlebell stationary. Lower the pressed kettlebell and immediately press with the kettlebell with your other arm.

Pictures Courtesy Of artofstrength.com.

Alternating Kettlebell Clean

2010-04-11T16:38:00.002-07:00

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Lower Back,Traps,Calves
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other kettlebell. Take the cleaned kettlebell back to the floor and then clean the other kettlebell.

Pictures And Videos Courtesy Of artofstrength.com.

Alternating Hang Clean

2010-04-11T16:38:00.001-07:00

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Lower Back,Traps,Calves
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Drop the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.

Pictures And Videos Courtesy Of artofstrength.com.

Alternating Floor Press

2010-04-11T16:36:00.000-07:00

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps,Abdominals,Shoulders
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Lie on the floor with two kettlebells next to your shoulders. Position one in place on your chest and then the other. Press one and turn in the direction of the locked out kettlebell. Lower the kettlebell and repeat on the opposite side.

You can also use a medicine ball or hand weights, if you don't have a kettlebell.

Pictures And Videos Courtesy Of artofstrength.com.

Advanced Kettlebell Windmill

2010-04-11T16:33:00.000-07:00

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: Hamstrings,Shoulders,Glutes
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Works mainly the obliques. Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself as far as possible. Pause for a second and reverse the motion back to the starting position.

Pictures And Videos Courtesy Of artofstrength.com.

Jeet Kune Do

2010-04-11T16:31:00.000-07:00

Lee's philosophy

Jeet Kune Do (JKD) is the name Bruce Lee gave to his combat system and philosophy in 1967. Originally, when Lee began researching various fighting styles, he gave his martial art his own name of Jun Fan Gung Fu. However not wanting to create another style that would share the limitations that all styles have, he instead gave us the process that created it.

Bruce Lee said:

I have not invented a "new style," composite, modified or otherwise that is set within distinct form as apart from "this" method or "that" method. On the contrary, I hope to free my followers from clinging to styles, patterns, or molds. Remember that Jeet Kune Do is merely a name used, a mirror in which to see "ourselves". . . Jeet Kune Do is not an organized institution that one can be a member of. Either you understand or you don't, and that is that. There is no mystery about my style. My movements are simple, direct and non-classical. The extraordinary part of it lies in its simplicity. Every movement in Jeet Kune-Do is being so of itself. There is nothing artificial about it. I always believe that the easy way is the right way. Jeet Kune-Do is simply the direct expression of one's feelings with the minimum of movements and energy. The closer to the true way of Kung Fu, the less wastage of expression there is. Finally, a Jeet Kune Do man who says Jeet Kune Do is exclusively Jeet Kune Do is simply not with it. He is still hung up on his self-closing resistance, in this case anchored down to reactionary pattern, and naturally is still bound by another modified pattern and can move within its limits. He has not digested the simple fact that truth exists outside all molds; pattern and awareness is never exclusive. Again let me remind you Jeet Kune Do is just a name used, a boat to get one across, and once across it is to be discarded and not to be carried on one's back.
Bruce Lee

Modern Jeet Kune Do philosophy

JKD as it survives today - if one wants to view it "refined" as a product, not a process - is what was left at the time of Bruce Lee's death. It is the result of the life-long martial arts development process Lee went through. Bruce Lee stated that his concept is not an "adding to" of more and more things on top of each other to form a system, but rather, a winnowing out. The metaphor Lee borrowed from Chan Buddhism was of constantly filling a cup with water, and then emptying it, used for describing Lee's philosophy of "casting off what is useless". He also used the sculptor's mentality of beginning with a lump of clay and hacking away at the "unessentials"; the end result was what he considered to be the bare combat essentials, or JKD.

The core concepts of JKD are derived from Wing Chun. This includes such ideas as centerline control, vertical punching, trapping, and forward pressure). Through his personal research and readings, Lee also incorporated ideas from boxing and fencing. Later during the development of Jeet Kune Do, he would expand to include the art for personal development, not just to become a better fighter. To illustrate Lee's views, in a 1971 Black Belt Magazine article, Lee said "Let it be understood once and for all that I have NOT invented a new style, composite or modification. I have in no way set Jeet Kune Do within a distinct form governed by laws that distinguish it from 'this' style or 'that' method. On the contrary, I hope to free my comrades from bondage to styles, patterns and doctrines."

One of the theories of JKD is that a fighter should do whatever is necessary to defend himself, regardless of where the techniques come from. One of Lee's goals in Jeet Kune Do was to break down what he claimed were limiting factors in traditional martial arts training, and seek a fighting thesis which he believed could only be found within the reality of a fight. Jeet Kune Do is currently seen as the genesis of the modern state of hybrid martial arts.

Jeet Kune Do not only advocates the combination of aspects of different styles, it also can change many of those aspects that it adopts to suit the abilities of the practitioner. Additionally, JKD advocates that any practitioner be allowed to interpret techniques for themselves, and change them for their own purposes. For example, Lee almost always chose to put his power hand in the "lead," with his weaker hand back, within this stance he used elements of Boxing, Fencing and Wing Chun. Just like fencing, he labeled this position the "On Guard" position. Lee incorporated this position into his JKD as he felt it provided the best overall mobility. He felt that the dominant or strongest hand should be in the lead because it would perform a greater percentage of the work. Lee minimized the use of other stances except when circumstances warranted such actions. Although the On-Guard position is a good overall stance, it is by no means the only one. He acknowledged that there were times when other positions should be utilized.

Lee felt the dynamic property of JKD was what enabled its practitioners to adapt to the constant changes and fluctuations of live combat. He believed that these decisions should be done within the context of "real combat" and/or "all out sparring" and that it was only in this environment that a person could actually deem a technique worthy of adoption.

Bruce Lee did not stress the memorization of solo training forms or "Kata", as most traditional styles do in their beginning-level training. He often compared doing forms without an opponent to attempting to learn to swim on dry land. Lee believed that real combat was alive and dynamic. Circumstances in a fight change from millisecond to millisecond, and thus pre-arranged patterns and techniques are not adequate in dealing with such a changing situation. As an anecdote to this thinking, Lee once wrote an epitaph which read: 'In memory of a once fluid man, crammed and distorted by the classical mess.' The "classical mess" in this instance was what Lee thought of classical martial arts.

Bruce Lee's comments and methods were seen as controversial by many in his time, and still are today. Many teachers from traditional schools disagreed with his opinions on these issues.

The notion of cross-training in Jeet Kune Do is similar to the practice of Mixed Martial Arts (MMA) in modern times - Bruce Lee has been considered by UFC president Dana White as the "father of mixed martial arts". Many consider Jeet Kune Do to be the precursor of MMA because of its syncretic nature. This is particularly the case with respect to the JKD "Combat Ranges". A JKD student is expected to learn various combat systems within each combat range, and thus to be effective in all of them, just as in MMA.

Principles

The following are principles that Lee incorporated into Jeet Kune Do. He felt these were universal combat truths that were self evident and would lead to combat success if followed. The "4 Combat Ranges" in particular are what he felt were instrumental in becoming a "total" martial artist. This is also the principle most related to mixed martial arts.

JKD practitioners also subscribe to the notion that the best defense is a strong offense, hence the principle of "Intercepting". Lee believed that in order for an opponent to attack someone they had to move towards them. This provided an opportunity to "intercept" that attack or movement. The principle of interception covers more than just intercepting physical attacks. Lee believed that many non-verbals and telegraphs (subtle movements that an opponent is unaware of) could be perceived or "intercepted" and thus be used to one's advantage. The "5 Ways of Attack" are attacking categories that help Jeet Kune Do practitioners organize their fighting repertoire and comprise the offensive portion of JKD. The concepts of Stop hits & stop kicks and simultaneous parrying & punching were borrowed from European Fencing and Wing Chun's theory of simultaneous defending and attacking, and comprise the defensive portion of JKD. These concepts were modified for unarmed combat and implemented into the JKD framework by Lee. These concepts also complement the other principle of interception.

Be like water

Lee believed that martial systems should be as flexible as possible. He often used water as an analogy for describing why flexibility is a desired trait in martial arts. Water is infinitely flexible. It can be seen through, and yet at other times it can obscure things from sight. It can split and go around things, rejoining on the other side, or it can crash through things. It can erode the hardest rocks by gently lapping away at them or it can flow past the tiniest pebble. Lee believed that a martial system should have these attributes. JKD students reject traditional systems of training, fighting styles and the Confucian pedagogy used in traditional kung fu schools because of this lack of flexibility. JKD is claimed to be a dynamic concept that is forever changing, thus being extremely flexible. "Absorb what is useful; Disregard that which is useless" is an often quoted Bruce Lee maxim. JKD students are encouraged to study every form of combat possible. This is believed to expand one's knowledge of other fighting systems; to both add to one's arsenal as well as to know how to defend against such tactics.

Economy of motion

JKD students are told to waste no time or movement. When it comes to combat JKD practitioners believe the simplest things work best. Economy of motion is the principle by which JKD practitioners achieve "efficiency" describe in the three parts of JKD. Utilizing this principle conserves both energy and time. Energy and time are two crucial components in a physical confrontation that often leads to success if employed efficiently. In combat situations maximizing one's energy is beneficial in maintaining physical activity. Likewise minimizing the time to execute techniques because of traveling less distance is beneficial in that the opponent has less time to react.

Stop hits & stop kicks

This means intercepting an opponent's attack with an attack of your own instead of a simple block. JKD practitioners believe that this is the most difficult defensive skill to develop. This strategy is a feature of some traditional Chinese martial arts, as well as an essential component of European épée fencing (known in fencing terminology as the "counter-attack"). Stop hits & kicks utilizes the principle of economy of motion by combining attack and defense into one movement thus minimizing the "time" element.

Simultaneous parrying & punching

When confronting an incoming attack, the attack is parried or deflected and a counter attack is delivered at the same time. Not as advanced as a stop hit but more effective than blocking and counter attacking in sequence. This is also practiced by some Chinese martial arts. Simultaneous parrying & punching utilizes the principle of economy of motion by combining attack and defense into two movements thus minimizing the "time" element and maximizing the "energy" element. Efficiency is gained by utilizing a parry rather than a block. By definition a "block" stops an attack whereas a parry merely re-directs an attack. Redirection has two advantages: It requires less energy to execute. It utilizes the opponents energy against them by creating an imbalance. Efficiency is also gained in that the opponent has less time to react to the nullification of their attack while having to worry about defending an incoming attack.

No high kicks

JKD practitioners believe they should target their kicks to their opponent's shins, knees, thighs, and mid section. These targets are the closest to the foot, provide more stability and are more difficult to defend against. However, as with all other JKD principles nothing is "written in stone". If a target of opportunity presents itself, even a target above the waist, one could take advantage of the situation without feeling hampered by this principle. Maintaining low kicks utilizes the principle of economy of motion by reducing the distance a kick must travel thus minimizing the "time" element. Low kicks are also more difficult to detect and thus guard against.

Learn the four ranges of combat

Kicking
Punching
Trapping
Grappling

Jeet Kune Do students train in each of these ranges equally. According to Lee, this range of training serves to differentiate JKD from other martial arts. Lee stated that most but not all traditional martial systems specialize in training at one or two ranges. Bruce Lee's theories have been especially influential and substantiated in the field of Mixed Martial Arts, as the MMA Phases of Combat are essentially the same concept as the JKD combat ranges. As a historical note, the ranges in JKD have evolved over time. Initially the ranges were categorized as short or close, medium, and long range. These terms proved ambiguous and eventually evolved into their more descriptive forms although there may still be others who prefer the three categories.

Five ways of attack

Single Angular Attack (SAA) and its converse Single Direct Attack (SDA).
Hand Immobilization Attack (HIA) and its counterpart Foot Immobilization Attack, which make use of trapping to limit the opponent's function with that appendage.
Progressive Indirect Attack (PIA). Attacking one part of the opponent's body followed by attacking another part as a means of creating an opening.
Attack By Combinations (ABC). This is using multiple rapid attacks, with volume of attack as a means of overcoming the opponent.
Attack By Drawing (ABD). This is creating an opening with positioning as a means of counter attacking.

Three parts of JKD

JKD practitioners believe that techniques should contain the following properties:

Efficiency - An attack that reaches its mark.
Directness - Doing what comes naturally in a learned way.
Simplicity - Thinking in an uncomplicated manner; without ornamentation.

Centerline

The centerline refers to an imaginary line running down the center of one's body. The theory is to exploit, control and dominate your opponent's centerline. All attacks, defenses and footwork are designed to preserve your own centerline and open your opponent's. Lee incorporated this theory into JKD from Wing Chun. This notion is closely related to maintaining control of the center squares in the strategic game chess.

The three guidelines for centerline are:

The one who controls the centerline will control the fight.
Protect and maintain your own centerline while you control and exploit your opponent's.
Control the centerline by occupying it.

Combat realism

One of the premises that Bruce Lee incorporated in Jeet Kune Do was "combat realism". He insisted that martial arts techniques should be incorporated based upon its effectiveness in real combat situations. This would differentiate JKD from other systems where there was an emphasis on "flowery technique" as Lee would put it. Lee claimed that flashy "flowery techniques" would arguably "look good" but were oftentimes not practical or prove ineffective in street survival and self-defense situations. This premise would also differentiate JKD from other "sport" oriented martial arts systems that were geared towards "tournament" or "point systems". Lee felt that these systems were "artificial" and fooled its practitioners into a false sense of true martial skill. Lee felt that because these systems favored a "sports" approach they incorporated too many rule sets that would ultimately handicap a practitioner in self defense situations. He also felt that this approach to martial arts became a "game of tag" which would lead to bad habits such as pulling punches and other attacks; this would again lead to disastrous consequences in real world situations. Because of this perspective Lee utilized safety gear from various other contact sports to allow him to spar with opponents "full out". This approach to training allowed practitioners to come as close as possible to real combat situations with a high degree of safety. Lee objected to these "sport" versions of martial arts because of this emphasis on combat realism.

Absorbing what is useful

"Absorbing what is useful" is perhaps the most confusing and least understood concept in Jeet Kune Do. This principle does not mean choosing, collecting, compiling, or assembling the best techniques from various diverse styles and slapping them together to form a new style. To do so is to miss the point of Jeet Kune Do. The concept of "absorbing what is useful" essentially means that a martial artist must find the proper skill set and traits that will be efficent for them. A technique or style that works for one person, will not necessarily be effective for another person.

Absorbing what is useful is about immersing oneself in style or system and learning and grasping its essence. It is only through a holistic approach that one learns techniques in their proper context. Styles provide more than just mere techniques; they offer training methods, theories, and mental attitudes to name a few. Learning all of these factors allows a student to experience a system in (what Lee would call) its "totality". It is only through its totality that one can "absorb what is useful". Applying what is learned in real combat training situations is what allows the student to figure what works or doesn't work for oneself. It is at this point that one can "discard that which is useless".

The most essential point of this concept is that the choice of what to keep is based on personal experimentation with various opponents and styles over time. It is not based on how a technique may look or feel or how well one can execute it. In the final analysis if the technique is not beneficial in combat it is discarded. Lee believed that only the individual could come to understand what worked for oneself based on critical self analysis and by "honestly expressing oneself; without lying to oneself". This concept is the foundation of Jeet Kune Do which is the basis for the modern day version, Mixed Martial Arts.

References

Wikipedia: Jeet Kune Do
Bruce Lee: Dynamic Becoming, p.23
Inosanto, Dan (1980). Jeet Kune Do: The Art & Philosophy of Bruce Lee. Know Now Publishing Co.,. pp. 104–106. ISBN 0-938676-00-8.
Lee, Bruce (September 1971). "Liberate Yourself From Classical Karate". Black Belt Magazine (Rainbow Publications, Inc.) 9 (9): 24.
Dana White's Wikiquote page
Hochheim, W. Hoch (January 1995). "The Maze of Jeet Kune Do". Black Belt Magazine (Rainbow Publications, Inc.) 33 (1): 110.
Lee, Linda (1975). The Tao of Jeet Kune Do. Ohara Publications Inc.. pp. ?. ISBN 0-89750-048-2.
Inosanto, Dan (1980). Jeet Kune Do: The Art & Philosophy of Bruce Lee. Know Now Publishing Co.,. pp. 66–67. ISBN 0-938676-00-8.
Lee, Linda (1975). The Tao of Jeet Kune Do. Ohara Publications Inc.. pp. 257. ISBN 0-89750-048-2.
Lee, Linda (1975). The Tao of Jeet Kune Do. Ohara Publications Inc.. pp. 7. ISBN 0-89750-048-2.
Lee, Linda (1975). The Tao of Jeet Kune Do. Ohara Publications Inc.. pp. 208. ISBN 0-89750-048-2.
Bruce Lee appearing on Longstreet Video clip of Lee discussing 'The Way of the Intercepting Fist'
Interview in Enter The Dragon - 2 Disc Special Edition DVD Disc 2 extras

Eskrima

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Variety

Many different systems of Eskrima exist and can trace their origins to a single tribe or region. Some of the most famous systems from and in the Philippines are Lightning Scientific Arnis International/Lema Scientific Kali-Arnis System (LSAI/LESKAS), Pekiti Tirsia Kali, San Miguel Eskrima, Doce Pares, Balintawak, Modern Arnis, Kalis Illustrisimo/Bakbakan, while in the United States the Inayan System of Eskrima, Sayoc Kali, Cabales Serrada Eskrima, Lameco Eskrima and Dog Brothers Martial Art are popular.

Practitioners of these arts are noted for their ability to fight with weapons or empty hands interchangeably. Most Eskrima systems include fighting with a variety of weapons, striking with hands and feet (suntukan, sikaran, tadyakan/tadiyakan), grappling and throwing (dumog), biting and whatever skills needed to complete a warrior's training in the old days of tribal warfare. Perhaps the only major fields that have not been given as much emphasis as in the past in modern eskrima training today are skills needed for fighting effectively in groups and hilot - a Filipino system of first aid, healing, massage, and herbal medicine traditionally taught alongside eskrima but that has now virtually disappeared.

In most systems, skills with weapons and with empty hands (unarmed) are developed concurrently using training methods designed to emphasize their common elements. The most common variations used are single stick (solo baston), double stick (double baston) and sword/stick and dagger (espada y daga). Some systems are known to specialise in other weapons such as the whip and staff.

An eskrimador, kalista or mangangali (as some modern practitioners called themselves) is a practitioner of Eskrima, while Arnisador is also used for the variant name Arnis.

Nomenclature

The term Eskrima is the Filipino spelling which comes from the Spanish word esgrima, "fencing". Arnis is thought to derive from the phrase arnés de mano, Spanish for "harness of the hand". The origin of the name Kali is not certain, although some suggest it is related to the traditional weapon called a kris, keris, or kalis. Another explanation is that the word is a portmanteau of the Filipino words kamot, or kamay meaning hand or body, and lihok, meaning motion. This explanation may be a more recent innovation, retroactively fitting an acronym to the existing name. However, historically there was never a mother or parent art form known as Kali in the Philippines, including the Muslim populated Southern Mindanao. In fact, the term Kali did not exist until the 1960s when two well known eskrimadors in the United States popularized the word to distinguish what they taught from the teachings of other eskrimadors. [citation needed] Unfortunately, many came to believe that Kali represented a parent art form of escrima and arnis, and eventually the name, Kali, took on a life of its own. Today, the term Kali, although seldom used and mostly in few areas in the Southern Philippines, is gaining more acceptance and popularity throughout the country thanks in due part to the influence of visiting foreigners who more commonly use this term to describe the art. Several theories claim that the difference in the name either implied the region from which the art originated, the time period when the art was developed or the primary weapon of training, although in reality these claims are groundless. One will find the terms Eskrima and Arnis used interchangeably in the Philippines regardless of region, time period or weapon emphasis.

Filipino Martial Arts have seen an increase in prominence due to several Hollywood movies and the teachings of modern masters such as Dan Inosanto, Cacoy Canete, Elmer Ybanez, Tony Diego, Teofilo Velez, Richard Bustillo, Ryan Gialogo, Edgar Sulite, Leo Gaje, Armando P. Angeles, Leo Giron, Mike Inay, Ernesto Presas, Remy Presas, and Angel Cabales.

Eskrima Sticks

A pair of rattan sticks used in Eskrima

Rattan, a cheap wood from a type of vine in the Philippines, is the most common material for sticks and staves. Hard and durable, yet light weight, it can be fire hardened. It shreds under only the worst abuse and will not splinter like other woods do - thus making it a safe training tool. This aspect also makes it useful in defending against blades. Kamagong (Ironwood) is also sometimes used, but generally not for sparring, as it is dense enough to cause serious injury, although traditionally sparring does not include weapon to body contact; The participants are skilled enough to parry/counterstrike, showing respect in not intentionally hitting the training partner. Eskrima sticks are made in many sizes depending on the system and the respective ranges being trained. Common lengths range from 6" to 96", with the most common ranging from 24" to 36". Eskrima sticks are a reflection of the artist, their system and methodology.

History

As with most martial arts, the history of Eskrima is surrounded by legends, making it difficult to pin down facts. This is especially true for Eskrima since a significant amount of its history is anecdotal and oral. Being a martial art for the common folk, some of its practitioners lacked the scholarly education to create a written history. This confusion is further complicated by the fact that there are actually many different fighting systems with different histories that are called Eskrima (or Arnis de Mano). One explanation for the origin of Eskrima systems is that they were originally the fighting systems possessed by every tribe in the Philippines and used by them to fight and defend against each other. Another explanation is that it evolved from Indian martial arts, as well as other Malay martial arts such as Tjakalele and Silat, brought to the Philippines by people who travelled through the Malay archipelago.[1]

It is historically recorded, though, that when the Spanish conquistadors arrived, some tribes fought them, using native weapons and techniques. Magellan, portuguese, was killed in the battle of Mactan in 1521 by forces of the Mactan tribal chief Lapu-Lapu when Magellan landed in Cebu - albeit by an arrow, not a sword or stick as many eskrimadors promote, yet this information is still unknown as many Spaniards and Portuguese exaggerated their stories to impress their King. From this point sources differ on the history of Eskrima. Certainly by the time the Spanish reached the Philippines, they were extremely challenged by how the natives had fought, when the natives of the Philippines only had simple weapons such as swords, spears and bow and arrows plus a shield to protect themselves. The experienced conquistadors were able to invade Maharlika (now Philippines). The degree to which this affected the practice of the native fighting arts is a matter of debate, but it seems likely that the Filipinos kept what worked and discarded what didn't. Eskrima had to be hidden from the Spaniards -- they practiced it in their dancing, and pretended they were practicing the Spanish style of fencing to avoid being caught. For this reason, Eskrima has some strong Spanish influences.

Many believe these Philippine fighting systems have strong historical roots from Indonesian martial arts that are Chinese influenced like Kun Tao. Kun Tao (literally the way of the fist) of course finds its roots from Ch'uan Fa (which is a generic word for what westerners would call kung fu, it also literally means way of the fist). Other systems that have similar movements to many Filipino systems also find their roots from Ch'uan Fa. There are even counts of lost Ch'uan and Tai Chi double stick forms that many of the fleeing renegade monks would have trained for in that period. These Chinese-based influences to the martial arts are not as powerful as the direct links to the cultural and political ties found in the Philippines even today. Many even believe the systems are totally intact in the way profound Chinese arts once were before events like the Cultural Revolution.

Others believe that since FMA is weapons-based, this suggests its roots and development are independent and autonomous of most foreign "fist" systems. In fact, it can be said that the inevitable similarities are due to the weaponry components of both Filipino, Indonesian and Chinese martial arts. Any exercises or similar hand movements to that of the Indonesian and Chinese arts were introduced only in recent years to augment the newer Eskrima groups - something which is less apparent in the more traditional and established authentic systems. Filipinos had their own empty hand systems, such as: sikaran (kicking art), Dumog (submission), and all the fist strikes come from weapon fighting techniques, because the Guru's (instructors) believe the hand can strike the same manner with or without a weapon.

Although the turbulent and conflict-wrought history and environment of the Philippines enabled the FMA to develop into an efficient, albeit violent art, this changed recently in the sense that some systematization allowed easier and quicker teaching of the basics. Except for a few older and established systems, before this change it was more common to pass the art from generation to generation in an informal approach. Regardless of teaching methodology, these arts are considered so effective and easy to learn with sufficient practice that the U.S. military teaches it to some varying degree in all of its branches, particularly U.S. groups like the Navy SEALs, Army Special Forces and Delta Force. Many special operations groups were stationed in the Philippines for some period of time during WWII - the period when these arts first became apparent to the America mainstream.

For the last century, the most important practice of Eskrima has been in dueling without any form of protection, which was common in the Philippines and among Filipinos elsewhere (Hawaii pre-annexation). The founders of most of the currently popular Eskrima systems were famous duelists; legends circulate about how many people so-and-so has killed. Certainly duels did happen and deaths did result. However, to reduce legal problems that arose from injury or death, most duels would later often be fought with hardwood sticks instead of blades. Public dueling has been all but eliminated from the Filipino society and is even deemed illegal in the Philippines today. However, one can still find regular gathering of masters in major parks in the Philippines where at a drop of a hat one will not hesitate to prove his point through an unprotected "friendly match". Local folk in the Philippines are much more likely to carry knives than guns, and much more likely to use them when tempers rise, than people in North America or Europe. As a result, knife-fighting (and to a lesser extent, fighting with machetes) is still very much a living skill in the Philippines, particularly in rural areas and especially in areas where insurgents are based.

For a more precise history, one must distinguish between the different systems of Eskrima (see below).

Attempts to trace the lineage of a practitioner is often difficult. For example, Antonio Illustrisimo (duelist and grandmaster) seemed to have learned to fight while traveling around the Philippines (and the rest of the Pacific) as a sailor, while his nephew and student Floro Villabrille claimed to have been taught by a blind princess in the mountains - a claim later refuted by the older Illustrisimo. Both have since died.

Secrecy was also a large part of this art and teaching it outside of the Filipino community was considered taboo until the 1960s when Eskrima was first brought over to the U.S. by Grandmaster Angel Cabales. Still instructors of stick fighting classes in the 1960s and 1970s were reprimanded by Filipino elders for publicly teaching what had been traditionally kept secret, a practice which preserved a language and a culture, preventing watering down of the art.

Eskrima today

In recent years, there has been an increased interest in martial arts from cultures all over the world, including Eskrima, Capoeira, Savate, Muay Thai and others. Arguably one of the best arts for learning to use or defend against knives, Eskrima has appealed to people not necessarily interested in its cultural aspects. As a consequence, most Eskrima systems have been modified (in varying degrees) to make them more marketable to a worldwide audience. Usually this involves increased emphasis on locking, controls and disarms, as well as focusing on its "self-defense" aspects, along with some influence from Asian martial arts (sometimes in name only). The art of eskrima is actually a defense through offense-based art (the best defense is a good offense) rather than just a defense-based art, as it is often depicted. Modern training methods tend to de-emphasize careful footwork and low stances, with more emphasis on learning techniques as opposed to more direct and effective tactics designed to instantly end an encounter (which is generally believed to have lethal results and are, therefore, discouraged).

Eskrima has also begun to be practiced as a sport, although there is as yet little standardization or uniformity. The rules, with their corresponding effect on technique, have yet to be decided upon, although several tournaments have been held with various sets of rules. The oldest and most common set is the WEKAF (World Eskrima Kali Arnis Federation) rules that work on a 10 point must system where participants spar with a body protector and helmet. This format has sometimes been criticized because it emphasizes training in offensive techniques at the expense of defensive "preserving" techniques, giving rise to the impression that combatants are merely bashing at each other in a disorganized way, trying to get in more hits than one's opponent. This is, to some, an anti-thesis to traditional training methods, where training in footwork and arm/weapon movements are intricate and precise as to become like dance (one popular tradition is that eskrima survived during the centuries of Spanish colonial rule because techniques were learned in secret as dance steps). As a consequence, WEKAF tournaments may be seen as not promoting the original art.

There are efforts amongst the Eskrima society to cross train in other tournament competitions where there is noted differences of the rules applied to the contest. For example there are competitions using padded sticks and no body armor. Judges are required to confirm a legitimate target has been struck. The bladed concept using the padded stick and consideration by the judges to the effectiveness of the attack and or defense is often visually seen by the spectator. This is a stop and go point system style.

One other variation of tournament combat is seen with again padded sticks and minimal body armor protection but the competition is continuous similar to the WEKAF 10 point method. One major difference seen in this method is an awareness of the importance of defending oneself, even after scoring a point.

Cross-training

Since it is not uncommon to see Eskrima and Chinese martial arts like Kenpo or Wing Chun practiced together, there is sometimes confusion between styles, systems and lineage. Some people will cross-train and do not give proper credit to the founding fathers or principles of their arts. Eskrima and Wing Chun cross-training dates back to Bruce Lee and Dan Inosanto. Kenpo cross-training dates back to Hawaii's territorial/pre-statehood days, and is rooted in the cross-training between Chinese and Filipino immigrants settling there. The proponents of such training say the arts are very similar in many aspects and complement each other well. It has also become marketable and fashionable to offer eskrima classes (some FMA proponents say that some of these are "stripped down" versions of real training methods) in other traditional Asian martial arts studios in America. FMA practitioners (usually Filipino eskrimadors) point to an observed tendency of other arts to borrow techniques from eskrima and calling it their own as proof of eskrima's increasing popularity and demand as a practical, effective yet beautiful martial art.

Technical aspects

Weapons

The most obvious feature of an Eskrima class is that it is mostly weapon-based. The student is first taught to work with weapons and only advances to empty-hand techniques once the stick techniques have been learned. Most other well known martial arts start by developing empty hands proficiency, often for years, before being introduced to the weapons component. This feature of Eskrima is justified by the argument that most systems have unified their teaching so that the empty-hand techniques are learned through the same exercises as the weapon techniques, making muscle memory an important aspect of the teaching. Since you may not have a weapon available, or might lose a weapon, the body becomes the weapon. Because the weapon is seen as simply an extension of the body, the same angles and footwork are used either with or without a weapon. This allows weapons to be taught before empty-hand, and by many FMA schools it is referred to as the concept of motion grouping.

The most common weapon used in training is a rattan stick about the length of the practitioner's arm, although the length may vary from about 45cm to 70cm. Some schools prefer sticks of a particular length, while others expect students to learn which techniques are appropriate for a variety of lengths. Most North American and European schools use hand and head protection when sparring with rattan sticks.

Other sticks used for training and for some duels are made of hardwood, such as bahi (heart of the palm), molave or kamagong (ebony), that is burned and hardened. They can also be made out of aluminum or other metals, or modern high-impact plastics. The sticks can also be padded for training purposes, though this practice is usually only used in schools in North America or Europe.

Many systems in fact begin training with two weapons, either a pair of sticks or a stick and a wooden knife (called espada y daga, Spanish for "sword and dagger"). This is sometimes justified by pointing out that warriors would not have gone into battle with an empty hand; another common explanation is that having two weapons forces the practitioner to use both hands, which is valuable even when working with one weapon: the extra hand is used to control the opponent's weapon and to strike when the range is sufficiently close. (Such uses are banned in modern sport fencing, so sport fencers generally hold the unused hand away from danger.) Historically, people all over the world, including Filipino warriors and Renaissance fencers often trained with a long weapon in one hand and a short weapon in the other.

The stick techniques used in Eskrima fall into two categories: the stick techniques that are training for sword fighting, and the sword techniques that are training for stick fighting. As usual, most systems are designed so that the practitioner can adapt their training to either weapon. Other weapons traditionally included in Eskrima training include spears, shields, whips and nunchaku.

Ranges

Most systems recognize that the technical nature of combat changes drastically as the distance between opponents changes, and generally classify the ranges into at least three categories. Each range has its characteristic techniques and footwork. Of course, some systems place more emphasis on certain ranges than others, but almost all recognize that being able to work in and control any range is essential.

In order to control the range, and for numerous other purposes, good footwork is essential. Most Eskrima systems explain their footwork in terms of triangles: normally when moving in any direction two feet occupy two corners of the triangle and the step is to the third corner such that no leg crosses the other at any time. The shape and size of the triangle must of course be adapted to the particular situation. The style of footwork and the standing position vary greatly from school to school and from practitioner to practitioner. For a very traditional school, very conscious of battlefield necessities, stances will usually be very low, often with one knee on the ground, and footwork will be complex, involving many careful cross-steps to allow practitioners to cope with multiple opponents. The Villabrille and San Miguel systems are usually taught in this way. Systems that have been adapted to duels or sporting matches usually use simpler footwork, focusing on a single opponent. North American schools tend to use much more upright stances, as this is much easier for the legs. There are, of course, many exceptions.

Drills

Several classes of exercises, such as sumbrada, contrada, sinawali, hubud-lubud and sequidas initially presented to the public as a set of organized drills by the Inosanto system are expressly designed to allow partners to move quickly and experiment with variations while remaining safe. For example, in a sumbrada drill taken from the Villabrille system, one partner feeds an attack, which the other counters, flowing into a counterattack, which is then countered, flowing into a counterattack, and so on. The hubud-lubud (hubad-lubad is also accepted because, though hubad means naked in tagalog, it means the same as hubud and actually used more often in many Cebuano-derived dialects in the southern portion of the country) taken from the Doce Pares system is frequently used as a type of "generator" drill, where one is forced to act and think while fists are already flying. Initially, students learn a specific series of attacks, counters, and counterattacks. As they advance, they can add minor variations, change the footwork, or switch to completely different attacks; eventually the exercise becomes almost completely free-form. Disarms, take-downs, and other techniques usually break the flow of such a drill, but they are usually practiced beginning from such a sequence of movements in order to force the student to adapt to a variety of situations. A common practice is to begin a drill with each student armed with two weapons; once the drill is flowing, if a student sees an opportunity to disarm their opponent, they will, but the drill will continue until both students are empty-handed. Some drills for practicing disarms use only a single weapon per pair, and the partners take turns taking it from each other. Seguidas drills taken from San Miguel system, are sets of hitting and movement patterns usually involving stick and dagger.

Rhythm, while an essential part of Eskrima drills, is given more emphasis in the United States and Europe where a regular beat serves a guide for students to follow. To ensure the safety of the participants, most drills are done at a constant pace, which is of course increased as the students progress. The rhythm, together with the added effect of a southern Philippine Muslim attire of a vest and sashed pants, is commonly mistaken to be some sort of tradition when practicing eskrima in the Philippines - perhaps either incorrectly derived and linked to other traditional Filipino rhythm based dances or an attempt to gain some authenticity and ethnicity. Eskrima is usually practiced in the Philippines without a rhythm, off-beat or out of rhythm. Although the art existed long before the Spanish influence, the art is "tagged" with the Spanish name for Fencing (Eskrima). Typically, practitioners in the Philippines use their everyday clothes. The more affluent and modernized city practitioners and foreigners practice using their studio uniform, gi or 3/4 length pants, however there is no officially established standardized "uniform".

Strikes

Many Filipino systems focus on defending against and/or reacting to angles of attack rather than particular strikes. The theory behind this is that virtually all types of hand-to-hand attacks (barehanded or with a weapon) will hit or reach a combatant via these angles of attack and it is reasoned that it is more efficient to learn to defend against angles of attack rather than particular styles, particular techniques or particular weapons. For instance, the technique for defending against an attack angle that comes overhead from the right is very similar whether the attacker uses barefists, a knife, a sword or a spear.

Older Filipino systems gave each angle a name, but more recent systems tend to simply number them. Many systems have twelve standard angles, though some have as few as 5, and others as many as 72. Although the exact angles, the order in which they are numbered "Numerado" and the manner in which they're executed vary from system to system, most are based upon Filipino cosmology. These standard angles are used to describe exercises; to aid memorization, a standard series of strikes from these angles called an abecedario (Spanish for "alphabet") is often practiced.

Some angles of attack and some strikes have characteristic names.

San Miguel is a forehand strike with the right hand, moving from the striker's right shoulder toward their left hip. It is named after Saint Michael or the Archangel Michael, who is often depicted holding a sword at this angle. This is the most natural strike for most untrained people. It is also referred to as a "#1," in 12 systems which employ 5, 12 or multiple angles.
A redondo (Spanish for "round") is a strike that whips in a circle to return to its point of origin. Especially useful when using sticks (rather than swords), such a strike allows extremely fast strikes but needs constant practice.
An abaniko (from the Spanish for "fan") is a strike executed by whipping the stick around the wrist in a fanning motion. Not very forceful and not well suited to swords, this strike can be very quick and arrive from an unexpected angle.
Hakbang is a general term for footwork. For example, hakbang paiwas is pivoting footwork, while hakbang tatsulok is triangle stepping.
Punyo is a strike delivered with the butt of the weapon, usually to a nerve point or other soft spot on the opponent, although not necessarily: in skilled hands, the punyo is often used to shatter bones.

Perhaps because of its recent history as an art of duelists, Eskrima techniques are generally based on the assumption that both the student and their opponent are very highly trained and well prepared. For this reason, Eskrima technique tends to favor extreme caution, always considering the possibility of a failed technique or an unexpected knife. On the other hand, the practitioner is assumed to be able to strike very precisely and quickly. The general principle is that an opponent's ability to attack should be destroyed (rather than trying to hurt them to convince them to stop). Thus many strikes are to the hands and arms, hoping to break the hand holding the weapon or cut the nerves or tendons controlling it. Strikes to the eyes and legs are also important.

Major systems of Eskrima (alphabetical order)

Babao Arnis - babao arnis covers three systems babao arnis which is a system passed on to master narrie babao by his father. it also teaches dose paras escrima, and villibille/largosa kali. babaoarnis.com
Bahad Zu'Bu Kali Ilustrisimo - Founded/Developed by Epifanio 'Yuli' Romo.
Balintawak - Founded by Anciong Bacon after internal dispute amongst some of the original founders of the Doce Pares system.
Battlefield Kali - Founded by Burton Richardson based on his experiences in full-contact stick fighting and training with various Escrima masters including Dan Inosanto.
Cabales Serrada Eskrima - Founded by Angel Cabales.
Davis/Cabales System of Serrada Eskrima - Founded by Anthony Davis - After training and collaborating with Angel Cabales.
Dekiti Tirsia Siradas - Founded by Jerson Tortal Jr, son of Jerson "Nene" Tortal. This family art system of the Tortal clan emphasizes close quarter attacks and cuts.
Doce Pares Escrima - Founded by the Cañete family, headed by GM Cacoy Cañete.
Garimot Arnis - Led by Gat Puno Abon "Garimot" Baet.
Giron Arnis Escrima - Founded by Grand Master Leo Giron, the Bahala Na System (Bahala na means come what may) [1] is currently lead by Grand Master Tony Somera in Stockton, California.
Inayan Eskrima - developed by Suro Mike Inay from various other styles.
Kali Sikaran - Founded by Jeff Espinous and Johan Skalberg, two of the leading FMA representatives in Europe. It's a fast growing blend of systems with clubs in numerous countries.
Kalis Ilustrisimo - Founded by Antonio Ilustrisimo; important as the ancestor of many current Eskrima systems.
Lacoste-Inosanto Kali - developed by Dan Inosanto from various other styles; he does not call it a system in its own right, but rather a blend of systems (some listed here) from several of his teachers, namely John Lacoste.
Lameco Eskrima - Founded by Edgar Sulite. The name comes from the three ranges of the system, LArgo, MEdio, and COrto. It is a composite of many systems with heavy influence from De Campo 1-2-3 and Kali Illustrisimo.
Lapunti Arnis DeAbanico - Founded by Filemon Caburnay in Cebu in 1972. His son Prudencio 'Ondo' Caburnay is currently Grandmaster of this dynamic art.
Latigo y Daga - Whip and Dagger fighting system founded by Tom Meadows.
LSAI - Founded by Benjamin Lema. The name means Lightning Scientific Arnis International. The style emphasizes on proper technique executions and lightning fast footwork and strikes. The style also teaches the strong and efficient strikes and blocks by doing correct hip movements.
Martial Arts Research Systems - Founded by Ron Balicki on the teachings of Dan Inosanto and Edgar Sulite, It is a system that trains in all aspects of the fighting arts from the Filipino martial arts, Thai Boxing, Shooto, Jeet Kune Do and Pentjak Silat.
Modern Arnis - Founded by Remy Presas. His brother Ernesto Presas founded the related art of Kombatan.
Patayin Estilo - Founded by Blaise Loong, this system incorporates elements from several Filipino art forms. The name literally means, "The Kill Style", and makes up one aspect of the art which he calls, Yashai Warcraft (or Warcraft).
Pekiti Tirsia - Founded by Leo T. Gaje from the family system of the Tortal family, the name means "to cut into pieces at close range", although the system includes techniques for all ranges.
Sayoc Kali - Knife based system of Kali, but contains various weapons. Mainly taught by the Sayoc family.
San Miguel Eskrima - As one of the founders (together with the famous Doring and Ensong Saavedra) of the Labangon Fencing Club in 1920 and later the Doce Pares Club in 1932, Filemon "Momoy" Cañete created the blade based San Miguel Eskrima as his personal expression of the Doce Pares art and methodology.
Senkotiros - Founded by Max Pallen Sr., the name means "five strikes" and the system is based on reducing the art to its simplest form.
Sudlud Eskrima - Founded by Ray Terry, based on Inayan Eskrima, Doce Pares Eskrima and other styles.
Villabrille System - Founded by Ben Largusa on the teachings of Floro Villabrille, the system pays an unusual amount of attention to traditional weapons such as the spear or the sword and shield.

MMA Conditioning Workouts

2010-04-11T16:24:00.000-07:00

The common misconception that many new MMA Fighters and Athletes have is that just having the ability and endurance to run 5 miles a day will somehow translate in the MMA fighter's ability to shave the proper MMA conditioning they will need to fight in the ring.

In order for the MMA Fighter to perform at a high level, during the whole fight they are going to need to train in multiple "levels" of endurance training. These types or levels of endurance relate to the muscles and their ability to perform with and without oxygen. The types of endurance training an MMA fighter most focus on is...

Aerobic Endurance - The ability of your muscles to perform with oxygen over long periods of time
Anerobic Endurance - The ability of your muscles to perform without oxygen.
Anaerobic Threshold - A level of exercise intensity beyond which the body cannot consume oxygen fast enough to support the energy demand. As a result, lactic acid begins to rapidly accumulate in the working muscles, hastening exhaustion.
Vo2Max - the maximum capacity of an individual's body to transport and utilize oxygen during physical activity.

Increasing your Fight Endurance

Increasing your endurance really means increasinh the levels and capabilities of your...

Anaerobic Threshold
Vo2Max
Ability to relax

Increase Anaerobic Thershold

To improve your threshold you need to be perform activities at a VERY high intensity for up to 2 minutes. When performing these activities, your body learns to cope with increase lactate levels. Common exerises for increasing your Anaerobic Thershold would be any type of high intensity sprinting (running or swimming), high intensity circuit weight training, bodyweight conditioning exercises, high intenstity grappling and sparring.

When training to improve your Vo2Max - longer periods of exercise at a lower intensity. Swimming is an excellent way to increase your Vo2Max.

Relaxtion plays a huge role in the ability for a MMA fighter to perform in the cage. The ability to relax comes from experience and mental preparation. Some key tips for increasing your ability to relax during fight time are...

Hard sparring and fight training: If the training is brutal and hard, the fight is a welcome release. Challenge yourself outside the cage so that the MMA fight is easy.
Fight visualization - imagine everything about the fight, from getting your hands wrapped, walking out, hearing your music, entering the cage, touching gloves, the initial exchange, the techniques you before, and you WINNING the fight.
Start small - enter grappling or boxing fights first, this will prepare you for the big show.

Sample Workout Circuits

The best way to condition yourself for a fight is to condition yourself according to the rounds and time of the fight. If you fight is 4 minute rounds with one minute rest, perform your exercises non-stop for 4 minutes, take 1 minute rest and repeat or go on the next stations.

When training for conditioning, it is best to setup stations.

Station 1: Burpees 30 seconds
Station 2: Jump Rope 30 seconds
Station 3: Sprawl 30 Seconds
Station 4: Instense Jab Cross Combos 30 seconds

Rest

Station 5: Sprawl to Double Takedown Exercise 30 Seconds
Station 6: Ground and Pound bag 30 Seconds
Station 7: Pushups 30 Seconds
Station 8: Jumping Squats 30 Seconds

Rest - Repeat 2 more times

You can see that you can mix in or up anything into these workouts. You can just do kicks on the bag one time, you can do all combinations on the bag, you could incorporate dumbbells, a sandbag, a parnter, etc. Get creative. As long as you keep moving at a high intensity pace, you will do well.

The Pit Workout

2010-04-11T16:22:00.000-07:00

The Pit Workout is a dynamic, three-day per week MMA and fighter workout program designed to build speed, power and endurance. Each one-hour program includes full body conditioning while targeting specific muscle groups. Be ready to work hard, sweat and have fun while building endurance, flexibility, strength, speed and power.

The Pit, John Hackleman and MMA Roots joined together in early 2004 in order to bring you one of the most talked about and physically demanding workouts of MMA today. Combine traditional martial arts with proven modern day MMA training techniques and your result is The Pit Workout. Take your MMA workout one step further by learning the top 27 fighting techniques in modern day mixed martial arts. These techniques are the most commonly utilized tested and proven pit skills. The Pit of today is the most well rounded Martial Arts & Fitness program anywhere.

The Pit seamless fused together traditional martial arts and MMA, to create an effective disciplined workout. The Pit Workout introduces “state of the art” training and incorporates a style of fitness that is tested and proven in modern MMA today. John “The Train” Hackleman has created the fitness and fighting system that is unequaled in the Martial Arts of the 21st Century. He also shares with us over 30 years of Pit History by boiling down and reducing old school systems into a simple philosophy, “use what works and discard what doesn’t.” Whether you are training for a martial arts competition or cross training for any other sport in the world, The Pit Workout will get you closer to your goals of ultimate fitness and conditioning. Simply combine a few of the basic Pit Techniques with one of the conditioning workouts and you will also be learning how to fight in competition or defend
yourself in the streets. Always, “Train for the Worst, and Hope for the Best”

Pit Workout One:
Emphasizes the upper body with specialized push-ups and punch combinations.

Pit Workout Two:
Works the lower body through squats, lunges and kick combinations.

Pit Workout Three:
Combines both workouts in an intense full-body routine.

MMA Gym Strength Workouts

2010-04-11T16:18:00.000-07:00

A MMA fighters gym workout needs to be different then the typical bodybuilders workout. A MMA fighter's body needs to work as a whole and requires different types of strength from different groupings of muscle.

First, an MMA fighter needs to be able to explode and needs POWER. So a good portion of the exercises that the MMA fighter must perform needs to focus on raw explosive powerful strength. The best exercises for this are Push Presses, Deadlifts, Squats, Chest Presses, High Pulls, Cleans, Snatches and the variations of these exercises.

Second, a fighter needs to have strength endurance. They need their muscles to be able to keep humming and working for them. A lot of these exercises can done in circuits in conjunction with grappling and MMA drills. You would incorporate more bodyweight exercises along with punching drills, sandbag exercises, high reps cleans and snatches, sprints, etc. The bodyweight training article has some good examples of some circuits you can do.

Lastly a fighter needs to know when to train and how often to train along with your regular MMA training. Typically most fighters train 5-6 days a week. Unless you are a pro-fighter and fighting all the time, most fighters still need to go to a job everyday so it becomes tough to fit in your grappling, boxing, and MMA training along with your strength training.

The best way to split your training and incorporate both aspects of MMA training, is work on your strength in the morning or mid-day, then do your MMA skills training at night. I would suggest strength training 2-3x a week, preferably 3. If you have a fight coming up, cut it back to 2. Many MMA schools also have a conditioning day 1-3x a week. Don't lift on those days. Lift on opposite days.

Sample MMA Gym Workout Routines:

MMA Athletes Routine for Strength and Power

MONDAY
Power Clean - 3 sets of 3 reps warm up, then 3 t5 sets of 3 reps with a work weight, about 80% of a 1RM.
Bench Press - (medium to heavy day)- (if med)- 3 sets of 5 t6 reps warm up then 3 sets of 5 with a work weight. (if heavy)- work up over six sets of 5 t6 reps to limit set of 3 t5 reps on the last set. A rule of thumb puts a limit triple at about 90% of one's 1RM.
Squat - (light speed day)- one warm up set of 10 reps. Then 5 sets of 5 reps with no more than 65% and no more than 60 seconds rest between sets. Start with 60% . Apply 100% effort on every rep and do each rep as fast as possible.

WEDNESDAY
One Power Clean followed by 3 Military Presses followed by 2 Push Presses for 5 reps total per set - 3 warm up sets, then 3 sets of 5 reps with a work weight.
Deadlift - warm up- 10 reps, 6 reps, 4 reps, then the same work weight for 3 t4 sets of 3 t4 reps. The Romanian DL or Straight Back Clean Style DL's are recommended. (On clean DL's use about 80% of your 1RM your first workout.)(On RDL's weight is not as important as doing the exercise correctly with strict form.)
NOTE: Because squats and deadlifts overlap the working of a lot of the same muscles, squats are not recommended the same day as deadlifts.

FRIDAY
Bent Row - 3 sets of 5 t6 reps warm up, then 3 sets of 5 t6 reps with a work weight.
Squat - (medium to heavy day) same formula as BP on Monday.
Bench Press - (light speed day) same formula as Squat on Monday.

Randy Couture MMA and Grappling Workout Circuit

Bent rows x8
Upright rows x8
Military press x8
Good morning x8
Lunges x8 (each leg)
Squat push press x8
Deadlift x8

Brock Lesnar Strength Workout

Sample Strength Training: 1 Hour Workout Duration

Leading up to a fight, these exercises need to be conducted with less weight, higher intensity that will also work on overall conditioning.

Day 1: Chest & Triceps

Bench Press: 6 Sets 12 Reps
Incline Dumbbell Press: 4 Sets 10 Reps
Dumbbell Flyes: 3 Sets 8 Reps
Cable Crossovers: 3 Sets 8 Reps
Triceps Dips: 4 Sets 10 Reps
Triceps Pushdowns: 4 Sets 10 Reps
Skull Crushers: 3 Sets 10 Reps

Day 2: Back & Biceps

Wide-Grip Pull-Up: 4 Sets 6 Reps
Medium-Grip Pull-Up: 4 Sets 6 Reps
Narrow-Grip Pull-Up: 4 Sets 6 Reps
Seated Cable Row: 4 Sets 6 Reps
Stiff-Legged Deadlift: 4 Sets 6 Reps
Deadlift: 4 Sets 6 Reps
Preacher Curl: 4 Sets 12 Reps
Hammer Curl: 3 Sets 10 Reps
Incline Dumbbell Curl 3 Sets 10 Reps

Day 3: Shoulders

Overhead Barbell Press: 4 Sets 10 Reps
Seated Dumbbell Press: 3 Sets 10 Reps
Dumbbell Front Raise: 3 Sets 10 Reps
Dumbbell Lateral Raise: 3 Sets 10 Reps
Smith Machine Upright Row: 4 Sets 6 Reps
Barbell/Dumbbell Shrug: 4 Sets 6 Reps

Day 4: Legs

Leg Extension: 3 Sets 10 Reps
Leg Curl: 3 Sets 10 Reps
Narrow-Stance Smith Machine Squat: 4 Sets 6 Reps
Medium-Stance Smith Machine Squat: 4 Sets 6 Reps
Wide-Stance Smith Machine Squat: 4 Sets 6 Reps
Leg Press: 4 Sets 6 Reps
Stiff-Legged Deadlift: 4 Sets 6 Reps

Brock Lesnar MMA Muscular & Cardio Intense Endurance Training

1st Round: Pushing Muscular Endurance - 1 Minute

Spiderman Push-ups
PlyPush-ups
Mounted Punching
Tire Push
Hand Switch

2nd Round: Pulling Muscular Endurance - 1 Minute

Recline Pull-ups
Bodyweight Pull-ups
Pulling/Pushing tire
Jumping Pull-ups
Heavy bag Twirl

3rd Round: Cardio Endurance Training - 1 Minute

Airdyne Bike (70rpm)
UBE Machine
Incline Treadmill (as steep as possible)
Windsprint Bike (standing full time)
Airdyne Bike

4th Round: Hybrid Strength Training

Jammer Machine
One arm Sledge Hammer
Medicine Ball Sprawls
Bear Crawls
Transition Station

5th Round: Most Intense Round - No Rest Periods

Airdyne Bike (70rpm)
UBE Machine
Incline Treadmill (as steep as possible)
Windsprint Bike (standing full time)
Airdyne Bike

Spring-Clean Your Exercise Routine

2010-04-06T16:16:00.000-07:00

You spruce up your house when the seasons change, so why not do the same with your workout? From gear to attitude, here’s what to toss—and the best way to to replace it.

Ditch: Old walking or running shoes
Instead: Invest in a new pair of kicks, because worn-out soles are a quick path to injury. Write the purchase date on the tongue or side of your shoes and let your weekly mileage be your guide. If you walk or run 10 miles per week, replace your shoes every 12 months; 15 miles, every 8 months; 20 miles, every 6 months; 30 miles, every 4 months.

Ditch: Your freebie pedometer
Instead: Spend $20 to $25 for a better-quality one. A study in the British Journal of Sports Medicine tested nearly 1,000 low-end pedometers and found almost three-quarters of them were inaccurate—with most of them overestimating step counts.

Ditch: Lightweight dumbbells
Instead: Use heavier weights that challenge you, says Tim Davis, director of personal training at Peak Performance in New York. Your body has an amazing ability to adapt quickly, so if you don’t regularly increase the weight you’re lifting, you’ll eventually plateau. Lift as much as you can, as long as it isn’t painful and you feel in control throughout the move.

Ditch: Sipping only when thirsty
Instead: Drink 4 to 6 ounces of water for every 15 minutes of exercise. Sweating away even a tiny portion of your body weight can doom your workout by making your heart beat faster and causing you to feel weak and tired.

Ditch: The idea that more is better

Instead: Focus on the quality, not length, of your workout, Davis says. Instead of walking or biking at one speed for an hour, halve your workout (and burn the same amount of calories) by doing sprint intervals—30 seconds to 2 minutes at a very fast pace, followed by 2 minutes at normal pace.

Ditch: That old cotton T-shirt
Instead: Go high-tech and invest in workout clothing made from wicking fabrics. Why? Synthetics do a better job of keeping you drier and cooler while you exercise (but you knew that already).

By Judi Ketteler; Illustrations by Katy Dockrill

Get energized to exercise this spring

2010-04-06T16:14:00.000-07:00

Spring--the season of rebirth and renewal and the perfect time to breathe new life into a stale fitness regimen. Even if you've been hibernating from fitness the past few months or years, there's nothing like the fresh air, bright sunshine and fragrant blossoms to entice you outdoors and energize you for exercise.

Health experts say you only need 30 minutes of exercise a day, three days a week to reap long-term benefits. So shake off that winter dust, stretch those muscles and spring into fitness!

* Get an attitude cheek. Your muscles may do all the work when you exercise, but your mind provides the incentive. A positive attitude gets you off on the right foot to fitness and keeps you there. Get your mind primed for fitness by visualizing how good your body will look and feel. Set realistic goals and reward yourself when you reach them. Be patient and forgiving. Change will come, but it takes time. Remember, losers fall down and stay down. Winners fall down, but get up. Remind yourself that you are a winner.

* Gear up. It may seem trivial, but what you wear really can make a difference in your workout. If your shoes pinch or your clothes cut off your circulation, your workout will undoubtedly suffer. Comfortable and stylish athletic wear, especially well-cushioned shoes with plenty of arch support, not only feel good on your body, but inspire you to work out in a way that worn-out sweats and sneakers just can't match.

* Go easy. Working out too hard, too soon increases your risk of strains and sprains. And if you injure yourself badly enough, you won't be able or willing to exercise. If you're just starting out, fitness experts say do low- to moderate-level activities and slowly increase the duration and intensity of your activities as you become more fit. A good workout should leave you a little sore the next day or two, not incapacitated.

* Keep fitness fun and fresh. If exercise is a chore or a bore, you won't be exercising very long. Stay psyched for fitness by linking exercise with a fun activity or pastime. And add variety. If you like sightseeing, walk, bike, jog or skate your way around town. If you enjoy picnics in the park, round up the family for a game of tag or football before you feast. Go swimming, dancing or hiking. Learn a new sport or revisit a childhood favorite.

* Recruit a good cheerleader. It's easy to stay focused on fitness if you have help. A fitness partner provides company and can push you when you need that extra motivation. If you can't find a regular partner or if you prefer to workout solo, you still can surround yourself with fitness cheerleaders--people who will congratulate you on your successes, offer encouragement and wisdom and keep tabs on you to make sure you stay on track.

Exercise Outdoors -- Even with Allergies

2010-04-06T16:13:00.000-07:00

Here's how to take your workout outside and stay free of allergy symptoms

By Colette Bouchez
WebMD Weight Loss Clinic - Feature

Reviewed By Brunilda Nazario, MD

With spring nearly upon us, and warmer weather not far behind, you probably can't wait to convert your stuffy indoor fitness routine into breezy outdoor fun. Even if you've never exercised before, adding physical activity to your life can seem a lot more appealing when Mother Nature is your workout partner.

Unfortunately, if you're one of the tens of thousands who also suffer with seasonal allergies sometimes called "hay fever "just the thought of doing anything in the pollen-rich spring and summer air can set your sneezing, wheezing, runny nose, and itchy watery eyes in motion.

If this is the case for you, don't despair. Allergists say you can safely turn your exercise routines "inside-out" -- without sacrificing allergy relief. The first rule of seasonal survival: Avoid activities that increase the impact of a high pollen count.

"Any exercise that involves a high degree of movement and significantly increases your respiratory rate could cause problems," says Chicago allergist Brian Smart, MD, spokesman for the American Academy of Allergy, Asthma, and Immunology (AAAAI).

That's because the faster you move through air, says Smart, the more airborne pollens and mold spores strike your face, and are inhaled -- and ultimately the greater your chance of an allergic reaction. The activities to avoid -- particularly on days when the pollen count is high and symptoms are flaring -- include running, jogging, biking, or team ball sports.

"Workouts that are a lot more" allergy friendly" include yoga, swimming, Tai Chi, stretching, weight training -- activities which don't involve a lot of huffing and puffing," says allergist Gillian Shepherd, MD, professor of medicine at Weil Medical College of Cornell University.

If, in fact, you just can't live without your daily run or bike ride, Smart tells WebMD to plan workouts when pollen counts are at their lowest. Pollen concentrations are usually highest between 5 a.m. and 10 a.m., according to the American Academy of Allergy, Asthma, and Immunology.

Weather Is Key

While the pollen seasons for particular plants are very consistent within each geographical region. Weather also plays a large role in determining what the pollen count will be, both seasonally and daily. A change in temperature, wind conditions, humidity, or precipitation can change the pollen counts.

Usually, pollen counts are highest on warm, dry, and breezy mornings and lowest on rainy, cooler days. The severity of your allergic reaction will generally mirror the rise and fall of the pollen count.

What can also make a difference is discovering your personal pollen tolerance level -- the point at which your allergy symptoms kick in. How can this help? Pollen counts are tabulated by the number of pollen grains in a cubic meter of air. While experts say some people can be affected when a tree pollen count is as low as 15 for example, others might not experience symptoms until the count hits 1,500 or above.

To discover what your personal tolerance level is, Shepherd says monitor the pollen levels and keep track of the point at which you begin to experience symptoms. Then use that information, along with daily pollen counts, to plan activities when and where you are least likely to experience problems.

Now if you're thinking that all you need do to eliminate symptoms is choose a workout site that is void of grass and trees, guess again.

"Pollen can travel miles, so theoretically you could jog on the deck of a cruise ship and still have pollen symptoms," says allergist Kathleen Sheerin, MD, head of the Public Education committee of the AAAAI.

That said, allergist Christopher Randolph, MD, tells WebMD that the farther you are from the source of the pollen the better you are likely to feel. So, while you may not be able to completely avoid allergic symptoms, you can significantly cut down on the severity by choosing your locations wisely.

"An asphalt tennis court would be better than a grassy terrain, while exercising on the beach may produce fewer symptoms than working out in a heavily wooded area," says Randolph, associate clinical professor of medicine at Yale University School of Medicine.

Although exercising outdoors can increase your contact with pollen, ironically, the extra adrenalin your body produces while you are working out can temporarily dampen the allergic response. This, says Shepherd, in combination with the actual time it takes for contact with pollen to incite an allergic reaction -- about an hour -- means your worst symptoms might not occur while you are exercising at all, but after you stop.

"Reduce your risk of allergy symptoms: take a shower, wash your hair, and put on clean clothes after exercising."

To reduce your risk of allergies after outdoor workouts, experts say always take a shower, wash your hair and put on clean clothes immediately after working out to eliminate further contact with pollen.

In addition, don't forget the power of allergy medications to make outdoor activity more pleasurable. In fact, Randolph tells WebMD that with the proper medication nearly everyone with seasonal allergies can enjoy the great outdoors without fear. For best results, however, experts say take your medications on a regular basis, so you are fully protected when you do go outside. If you normally use medication only when you know you will be exposed to an allergen, Sheerin says take it at least one hour before you plan your outdoor workout. Nasal steroid sprays should be started 24 hours before a planned exposure.

Finally, it's also important to remember that if your seasonal allergies are severe, you may have to limit your time outdoors -- to times when pollen counts are at their lowest -- or keep all your workouts indoors, particularly on days when pollen counts are high, and it's warm and windy.

If, in fact, you do want to try and spend more time outdoors, our experts offer the following additional tips for reducing allergy symptoms.

If itchy, watery eyes are a problem, wear goggles, or wrap around sunglasses when exercising outdoors -- and don't forget the power of eye drops, used about an hour before you go outside. If you find your eyes itch after going to bed, or when you wake, change your pillowcase daily, and be certain to wash hair before hitting the sheets at night.
For activities that involve heavy breathing (such as running or bike racing) a light paper face filter may help reduce pollen intake.
Use a saline nasal spray to clear the nose of excess pollen after you finish exercising.
Avoid exercising outdoors if you are run down, tired, jet lagged, or stressed, since your immune system is likely to react more swiftly and severely to an allergen. Women with seasonal allergies should avoid exercising outdoors during their menstrual cycle, since the body may be slightly more sensitive to allergens during this time.
If you are beginning a fitness program, and allergies are moderate to severe, exercise indoors for several weeks to help condition your body, before moving activities outdoors.
Be aware of oral allergy syndrome -- a cross reaction between what you eat and the pollen count outside. If you are allergic to birch trees for example, eating apples, cherries, peaches, plums or celery seed, before or after working out, might intensify allergy symptoms. Other possible cross-reactions include chamomile tea, melon, banana, cucumber, and sunflower seeds, which interact with ragweed and other weed pollens.
After you finish exercising outdoors -- or if allergy symptoms flare -- go inside, shut windows, and if possible put on an air conditioner to clear the air. Remain inside until symptoms subside.
Learn how to interpret pollen counts, and keep track of the levels in your area. Here is some important information from the American Academy of Allergy, Asthma, and Immunology:

If pollen counts are low only individuals extremely sensitive to pollen and mold will experience symptoms.
If pollen counts are moderate many individuals sensitive to these pollens and molds will experience symptoms.
If pollen counts are very high almost all individuals with any sensitivity at all to these pollens and molds will experience symptoms. Extremely sensitive people could have severe symptoms.

Originally published March 1, 2004.
Medically updated Feb. 24, 2005.

SOURCES: Brian Smart, MD, Asthma and Allergy Center, DuPage Medical Group, Glen Ellyn, Ill.; spokesman, American Academy of Allergy, Asthma, and Immunology; Gillian Shepherd, MD, clinical associate professor, medicine, Weil Cornell Medical College of Cornell University, New York; author, What's In The Air. Kathleen Sheerin, MD, Atlanta Allergy and Asthma clinic, Atlanta; vice chair, Public Education committee, American Academy of Asthma, Allergy and Immunology. Christopher Randolph, MD, clinical professor, medicine, Yale University School of Medicine, New Haven, Conn.

2 Day Intense Fat Loss & Muscle Tone Workout

2010-03-12T18:46:00.000-08:00

Workout Summary

Training Level: Intermediate

Main Goal: Fat Loss

Days Per Week: 2

Workout Type: Full Body

M&S Writers (Muscle & Strength)

Description of Workout:

This is a 2 day full body workout aimed at those individuals wanting fat loss and muscle tone. This routine was put to the test and after 4 weeks the clients actually loss fat (some 8 to 9 pounds) while gaining lean muscle mass (some 8 to 12 pounds).

The routine is designed for NO rest time in between exercises with 5 minute cardio sessions. Toughness of the routine will depend on the intensity of reps and cardio performed.

For optimal results, one should add cardio in an additional 2 days a week and be on a calorie deficient diet.

Fat Loss & Tone Workout - Day 1
Exercise	Sets	Reps
Sandbag Situps	1	50
Oblique Crunches (each side)	1	30
X Lunges holding dumbbells	1	30 each leg
5min Cardio (Eliptical or Tredmill)
Exercise	Sets	Reps
Preacher Curl (machine or free weight)	1	30
Seated Calf Raises	1	30-50
Jumping Lunges	1	30 each leg
5min Cardio
Exercise	Sets	Reps
Shoulder Press Machine	1	30
Tricep Machine	1	30
Seated Leg Curls	1	30
5min Cardio
Exercise	Sets	Reps
Inner Leg Machine	1	30-50
Assisted Pull Ups	1	30
Lunges	1	30
5min Cardio
Exercise	Sets	Reps
Leg Raises	1	30
Jump Rope	1	1.5mins
Smith Machine Pull Ups	1	30
5min Cardio
Exercise	Sets	Reps
Mountain Climbers	1	30
Push Ups on Smith Machine Barbell	1	30
Outer Leg raises on mat	1	30 each leg
Butt Kicks (weighted)	1	50 each leg

Fat Loss & Tone Workout - Day 2
Exercise	Sets	Reps
Knee Raise	1	30
Rope Tricep Push down	1	20-30
Seated Rows	1	20-30
5min Cardio (Eliptical or Tredmill)
Exercise	Sets	Reps
Outer Leg Machine	1	30
Leg Press	1	20-30
Standing Calf Raises	1	30
5min Cardio
Exercise	Sets	Reps
Static Crunch	1	1.5mins
Seated Ball Dumbbell Shoulder Press	1	20-30
Leg Extensions	1	20-30
5min Cardio
Exercise	Sets	Reps
Muffin Tops	1	30 each side
Lat Pull Down	1	20-30
Ball Chest Flys	1	20-30
5min Cardio
Exercise	Sets	Reps
Rope Upright Rows	1	20-30
Standing on One Foot Hammer Curls	1	10 each foot
Dumbbell Lat Raises	1	20-30
5min Cardio
Exercise	Sets	Reps
Hyper-Extension	1	30
Plank (Hover)	1	To failure
Fireman Butt Kicks	1	50 per leg

Notes For This Workout:

Typical heart-rate should be 75-85% of max heart-rate. This is a tough routine, so start yourself off easy and increase the intensity as capable.

Jumping Lunges are done without weight.
Butt Kicks are done with 10lb ankle weight on each leg.
Muffin Tops should be completed with 25lb weight min.
IF you have a friend, during static crunch (torso should be 45 degrees to floor) have him play “catch” with a 5 to 8 pound medicine ball. Tossing over head (where client has top reach above his head to catch it) adds a little extra “kick” to this exercise.

Questions About This Workout:

This workout was submitted to Muscle and Strength by personal trainer Bryan Baker.

Interval Training

2010-03-12T18:45:00.000-08:00

Interval Training

Week 1, Static Cycle.

Minutes	RPE	Notes
3	3	Warm up at low intensity
4	5	Increase resistance and/or pedal power
1	7	Increase resistance and/or pedal power
3	5	Decrease resistance and/or pedal power
1	8	Increase resistance and/or pedal power
2	5	Decrease resistance and/or pedal power
1	9	Increase resistance and/or pedal power
2	5	Decrease resistance and/or pedal power
1	9	Increase resistance and/or pedal power
3	5	Decrease resistance and/or pedal power
1	8	Increase resistance and/or pedal power
4	5	Decrease resistance and/or pedal power
1	7	Increase resistance and/or pedal power
3	3	Cool down at low intensity

Week 2, Cardio.

This week we increase the intensity by altering the duration. Static cycle.

Minutes	RPE	Notes
3	3	Warm up at low intensity
1	7	Increase resistance and/or pedal power
3	5	Decrease resistance an/or pedal power
1	8	Increase resistance and/or pedal power
2	5	Decrease resistance an/or pedal power
1	9	Increase resistance and/or pedal power
1	5	Decrease resistance an/or pedal power
1	9	Increase resistance and/or pedal power
1	5	Decrease resistance an/or pedal power
1	9	Increase resistance and/or pedal power
2	5	Decrease resistance an/or pedal power
1	8	Increase resistance and/or pedal power
2	5	Decrease resistance an/or pedal power
1	7	Increase resistance and/or pedal power
3	5	Decrease resistance an/or pedal power
3	3	Cool down at low intensity

Week 3, Cardio.

This week and the following weeks, we increase the Intensity. Static cycle.

Minutes	RPE	Notes
3	3	Warm up at low intensity
2	5	Increase resistance and/or pedal power
1	7	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
1	8	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
1	9	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
1	9	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
1	9	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
1	9	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
1	9	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
1	9	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
1	9	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
1	8	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
1	7	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
3	3	Cool down at low intensity

Due to the nature of this super toning routine, your nutrition must be optimum and fluid intake must be of at least 2 litres per day.

This routine was designed by Doug Lawrenson, owner of Pro-Diets.com. Doug is an expert in both nutrition and training.

The Super Toning Training Routine

2010-03-12T18:42:00.000-08:00

Author:

Doug Lawrenson

Cardiovascular Training.

A single half hour session of cardio, can burn hundreds of extra calories during the performance of your session. And also after the session there are also more fat burning effects for up to several hours. The body’s cellular furnace expands in size and number and the aerobic enzymes increase in quantity which also accelerates the fat burning process. Over a period these factors allow your body to rely more on utilising fat rather than glycogen (carbohydrates) for fuel helping you obtain and sustain long term weight management. Cardio training also improves muscular endurance. When you lift weights, your body converts glucose into the high-energy compound ATP to fuel exercise performance. During this conversion process, lactic acid is produced and rapidly accumulates in your muscles as you train. When lactic acid builds up past a certain point, you experience an intense burning sensation in the muscles. The burn becomes so strong that it impedes your ability to achieve a muscular contraction; at that point you simply cannot continue to train. However, by increasing aerobic capacity, your cardiovascular system becomes more efficient at delivering oxygen to the working muscles. This helps to increase your lactic acid threshold, and thereby delays the onset of lactic acid build up. The net result is a greater capacity to train at a high level of intensity. Cardio training will also enhance muscular recuperation. Aerobic exercise helps to expand your network of capillaries-the tiny blood vessels that allow nutrients such as protein and carbohydrates to be absorbed into body tissues. The more capillaries that you have, the more efficient the body becomes in using these nutrients for muscular repair. Capillaries also help to clear waste products, particularly carbon dioxide, from the food burning process, further enhancing the nutrient delivery system. This accelerates the rate at which the muscles are able to get the nutrients needed for recuperation, helping to improve your workouts and to speed recovery.

There are two basic factors that influence the fat-burning effects of cardio: duration and intensity (how long and how hard you train). For any given level of calories burned, these factors have an inverse relationship: if you train harder, then you don’t have to train as long; if you train longer, then you don’t have to train as hard. However, it has been shown that a specific type of cardio known as interval training provides significant benefits over steady state exercise. For one, interval training is extremely time efficient, allowing you to complete a training workout in half the time of a normal cardio workout, and is more effective at burning fat.

Your cardio workout will therefore be of an interval training routine, during the high-intensity interval you will train for one minute at a level that exceeds your lactate threshold. This will be followed by a lower-intensity interval of between 1 and 4 minutes, where your body has a chance to clear lactic acid from the blood and replenish oxygen stores. This cycle will be repeated multiple times over the course of your cardio workout, and allow you to burn in excess of 300 calories in just 30 mins.

You will monitor the intensity of intervals using a rate of perceived exertion (RPE). This is a measure of how hard you feel when you are training, taking into account the physical sensations you experience during your workout, including increases in hear rate, breathing rate, and sweating. The RPE is rated using an incremental scale ranging from one to ten, with one representing a lack of exertion and ten being the maximum possible exertion. For example, a three would indicate a level of exertion that is fairly easy, and a level eight would be a level that was very demanding. You may have trouble getting through an entire workout at the suggested RPE levels; if this is the case then don’t worry simply decrease your levels to a level more consistent with your level of ability. As time goes on then your level of fitness will increase enabling you to complete the workout at a higher level.

With cardio training it is best to add variety to your training this is called cross training and can be accomplished by performing as few as two different activities (although the more, the better) and alternating them each workout. That way different workout will use different muscle groups and will reduce the risk of the musculoskeletal system from overuse. You therefore should consider using the treadmill, stair climber, and stationary bike. But any activity can be chosen for interval training, such as outdoor running, skipping, rowing, and elliptical training.

The Super Toning Training Routine

2010-03-12T18:39:00.001-08:00

Author:

Doug Lawrenson

Workout 1. Shoulders, Biceps and Triceps.

Exercise	Sets	Rep Range
Dumbell Shoulder Press	4	8 – 10 reps
Cable Upright Row	3	8 – 10 reps
Dumbell Rear Delt Raise	3	8 – 10 reps
One Arm Cable Curl	3	8 – 10 reps
Barbell Curl	2	8 – 10 reps
Dumbell Concentration Curl	2	8 – 10 reps
Dumbell Triceps Kickbacks	3	8 – 10 reps
One-Arm Dumbell Triceps Ext	3	8 – 10 reps
One-Arm Reverse Pushdown	2	8 – 10 reps

Workout 2: Thighs, Hamstrings and Calves.

Exercise	Sets	Rep Range
Barbell Squat	4	8 – 10 reps
Leg Extension	3	8 – 10 reps
Dumbell Side Lunge	3	8 – 10 reps
Dumbell Stiff-leg Deadlift	3	8 – 10 reps
Lying Leg Curl	3	8 – 10 reps
Cable Abductor Raise	3	8 – 10 reps
Standing Calf Raise	3	8 – 10 reps

Workout 3: Chest, Back and Abdominals.

Exercise	Sets	Rep Range
Barbell Incline Press	4	8 – 10 reps
Dumbell Flat Press	3	8 – 10 reps
Dumbell Incline Fly	3	8 – 10 reps
Reverse Lat Pulldown	4	8 – 10 reps
One-Arm Dumbell Row	3	8 – 10 reps
Dumbell Pullover	3	8 – 10 reps
Cable Weighted Crunch	3	8 – 10 reps
Leg Raises	3	8 – 10 reps

Week 2. Will focus on the development of muscle tone and muscular endurance. We are altering the reps/rest intervals this week which will initiate a heightened fat-burning effect from the workout.

Sets: You will perform 3 sets of each exercise.

Reps: 15 – 20 per set

Rest: 30 seconds only between sets.

Week 3. This week we revert back to the same workout as given for week 1. But on the last set of each exercise we are going to do a “drop-set” this means that on the last set of each exercise once you have completed the given number of reps you will reduce the weight down about 30% and complete as many reps as you can to failure. Example would be if you were doing say Dumbell Press for chest and you were using 10kg dumbell once you had completed your last repetition on the last set you would put that weight down and immediately pick up 3kg dumbbells and continue with this weight until you could not complete any more repetitions. Then you would move onto the next exercise.

Reps: 8 – 10 reps, with drop set on last set.

Rest: 60 – 90 seconds.

You will complete this routine for a total of nine weeks before the exercises will need to be changed to different exercises to shock the body.

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