strength training http://www.wisebread.com/taxonomy/term/18154/all en-US 10 Easy Back Exercises That Will Help Eliminate Pain http://www.wisebread.com/10-easy-back-exercises-that-will-help-eliminate-pain <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/10-easy-back-exercises-that-will-help-eliminate-pain" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/yoga-position-skd224474sdc-small.jpg" alt="yoga position" title="yoga position" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>Stronger muscles won't guarantee you'll be impervious to pain. But particularly around your spine, increased strength can reduce the risk of injury and improve posture, thus reducing pain and the chance of newly occurring injuries. While <a style="text-decoration:none;" href="http://www.wisebread.com/get-and-keep-amazing-posture-by-doing-these-10-stretches-today">stretching for posture</a> is important, strength training for your back and spinal cord is just as crucial. (See also: <a style="text-decoration:none;" href="http://www.wisebread.com/20-great-body-weight-exercises-and-why-you-should-do-them?ref=seealso">20 Great Body Weight Exercises</a>)</p> <p>When looking to strengthen back muscles, you've got to be certain that your form is good and that you're doing the movements right. Some good practices to follow include:</p> <ul> <li>Using manageable amounts of weight (you usually don't need much);</li> <li>Working on posture before you perform a weighted movement;</li> <li>Focusing on keeping your back straight and stop reps when you begin to lose form.</li> </ul> <p>Your first priority is to avoid injury and issues that will incur more back pain. Go through <a style="text-decoration:none;" href="http://www.wisebread.com/get-and-keep-amazing-posture-by-doing-these-10-stretches-today">these stretches</a> first, then try these exercises to build up strength in your back muscles and around your spinal column.</p> <h2>1. Wall Sits</h2> <p><iframe width="605" height="340" frameborder="0" allowfullscreen="" src="//www.youtube.com/embed/tDjKeOCgisw"></iframe></p> <p>Although <a style="text-decoration:none;" href="http://sportsmedicine.about.com/od/strengthtraining/qt/wall-sit.htm">wall sits look simple</a>, there's a lot of form involved that you have to think about. Make sure that your back is flat against the wall, with your feet on the floor and your knees bent forming a right angle between your upper leg and your spine. Hold your arms out for balance and keep the position for 30 seconds.</p> <h2>2. Seated Cable or Band Rows</h2> <p><iframe width="605" height="340" frameborder="0" allowfullscreen="" src="//www.youtube.com/embed/OCImzhsJEQ8"></iframe></p> <p>A modest amount of weight is fine if you're just starting out with <a style="text-decoration:none;" href="http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows">seated cable or band rows</a>. Sit in front of the pulley system and use both hands to pull the cable towards the center of your chest. Make sure that you release the weight back to the original position slowly, keep your shoulders square and without bending your back forward. Also avoid moving your body backward to try and pull the weight. If you need to do that, use less weight.</p> <h2>3. Kettlebell Swings</h2> <p><iframe width="605" height="340" frameborder="0" allowfullscreen="" src="//www.youtube.com/embed/cgkqQGDNv1Y"></iframe></p> <p>There are a variety of different <a style="text-decoration:none;" href="http://www.menshealth.com/fitness/eow-kettlebell-swing">kettlebell swings</a> you can do but the video explains some of the basic movements and gives you the proper form to follow. Once again the primary concern with form is that you keep your back straight and bend at the hips if you need to.</p> <h2>4. Overhead Band Press</h2> <p><iframe width="605" height="340" frameborder="0" allowfullscreen="" src="//www.youtube.com/embed/Zli1UXH9ZeE"></iframe></p> <p>Step on one side of the band with your right foot, then grab the other end with your right hand and push it straight up. Make sure your arm, back and leg are all forming a straight line from the floor to the ceiling. Hold that position, then repeat the exercise on your left side.</p> <h2>5. Lateral Medicine Ball Throws (Against Wall)</h2> <p><iframe width="605" height="340" frameborder="0" allowfullscreen="" src="//www.youtube.com/embed/tBgqxMnHvCY"></iframe></p> <p>To perform a lateral medicine ball throw, grab a medicine ball and stand with your left side facing a wall. Hold the ball with both hands and throw it against the wall so that it bounces back to you. Catch the ball and pivot at your hips if necessary. Switch sides after 10 reps.</p> <h2>6. Long Bar Row</h2> <p><iframe width="605" height="340" frameborder="0" allowfullscreen="" src="//www.youtube.com/embed/bs2avYUaIQc"></iframe></p> <p>Before you start a <a style="text-decoration:none;" href="http://www.bodybuilding.com/exercises/detail/view/name/one-arm-long-bar-row">long bar row</a>, make sure you position the long bar in a corner where it can't move on you. Then use one hand to hold the bar on one side and pull it up, bending at your elbow. You'll want to bend your knees slightly while maintaining a straight spine. Try the movement with just the bar before adding weight.</p> <h2>7. Suspended Row</h2> <p><iframe width="605" height="340" frameborder="0" allowfullscreen="" src="//www.youtube.com/embed/0XwJOGUvwXw"></iframe></p> <p>The <a style="text-decoration:none;" href="http://www.bodybuilding.com/exercises/detail/view/name/suspended-row">suspended row</a> requires something sturdy to hold onto that sits above you and will support your upper body. The example given uses two suspended rings, but a bar will work as well. Simply pull your body upwards in a controlled movement while resting your feet on the ground. Keep your core tight and your spine straight throughout.</p> <h2>8. Reverse Crunches</h2> <p><iframe width="605" height="340" frameborder="0" allowfullscreen="" src="//www.youtube.com/embed/Lkafd6GkaPo"></iframe></p> <p>This simple core exercise strengthens your lower abdominal muscles in the front and on your sides (obliques), which can help reduce back pain and improve posture. Strengthening areas that support your back, like your core are just as important as the back muscles themselves.</p> <h2>9. Cable Arm Pressout</h2> <p><iframe width="605" height="340" frameborder="0" allowfullscreen="" src="//www.youtube.com/embed/-lwmMBt4fzc"></iframe></p> <p>This movement works your chest, shoulders and back with a low impact movement. The cable machine is ideal since you have more control over the weight you use. Start with a manageable weight and concentrate on getting your form right. Once again it's crucial that you keep your back straight and avoid bending forward or backward.</p> <h2>10. Hindu Pushup</h2> <p><iframe width="605" height="340" frameborder="0" allowfullscreen="" src="//www.youtube.com/embed/qAkeTtFLV7c"></iframe></p> <p>The form of the <a style="text-decoration:none;" href="http://www.menshealth.co.uk/building-muscle/bodyweight-exercises/hindu-push-up-9627">Hindu pushup</a> is a bit tricky so be sure review the video before you attempt the movement. Your chest, back, arm and shoulder muscles will all be engaged. In this particular exercise, there will be a slight curve to your spine as the movement subtly resembles an <a style="text-decoration:none;" href="http://kristinmcgee.com/pose-gallery/upward-facing-dog">upward dog yoga position</a>.</p> <h2>Strength as a Pain Preventative</h2> <p>Strength training is more effective as a pain preventative than a pain treatment. Particularly when it comes to back pain, the issue can often be injury related, which means strength training isn't going to be the best immediate solution.</p> <p>However, resistance workouts that build muscle should be utilized as tools to prevent injury and decrease the chances of experiencing pain in the future.</p> <p>When done with proper form and technique, it can be one of your best preventative pain treatments.</p> <p><em>What exercises or stretches do you do to alleviate back pain?</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/mikey-rox">Mikey Rox</a> of <a href="http://www.wisebread.com/10-easy-back-exercises-that-will-help-eliminate-pain">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-1"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/flashback-friday-the-119-best-fitness-hacks-for-busy-people">Flashback Friday: The 119 Best Fitness Hacks for Busy People</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/flashback-friday-the-99-best-fitness-hacks-of-all-time">Flashback Friday: The 99 Best Fitness Hacks of All Time</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/5-easy-ways-to-take-better-care-of-your-back">5 Easy Ways to Take Better Care of Your Back</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/6-good-eating-habits-that-are-keeping-us-fat">6 &quot;Good&quot; Eating Habits That Are Keeping Us Fat</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/20-healthy-habits-that-can-hurt-you">20+ Healthy Habits That Can Hurt You</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Health and Beauty back exercises back pain fitness Health strength training workouts Fri, 05 Sep 2014 13:00:07 +0000 Mikey Rox 1203901 at http://www.wisebread.com The Top 5 Strength Training Apps http://www.wisebread.com/the-top-5-strength-training-apps <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/the-top-5-strength-training-apps" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/exercise-5268347-small.jpg" alt="" title="" class="imagecache imagecache-250w" width="250" height="167" /></a> </div> </div> </div> <p>Strength training is a key part of any fitness regimen. If you're looking to lose weight, muscle burns more calories than fat, so having more of it means you'll burn more even when you're just sitting around. And even if you're happy with your current weight, having more muscle makes you healthier and helps your body function more efficiently. If the concept of strength training seems confusing for you, though, never fear. Let your smartphone teach you how to gain strength and help you track your progress toward your goals. (See also: <a href="http://www.wisebread.com/15-ways-to-exercise-in-under-5-minutes">15 Ways to Exercise in Under 5 Minutes</a>)</p> <p>Looking to pump some serious iron? There's an app for that. Just wanting to do some overall toning? There's one for that, too. Read on to find out which apps I found to be the most helpful as you look to get stronger and healthier.</p> <h2>Best Lifting for Beginners: Stronglifts 5x5</h2> <p><strong>Device</strong>: <a href="http://click.linksynergy.com/fs-bin/stat?id=g519OIyP0is&amp;offerid=146261&amp;type=3&amp;subid=0&amp;tmpid=1826&amp;RD_PARM1=https%253A%252F%252Fitunes.apple.com%252Fus%252Fapp%252Fstronglifts%252Fid488580022%253Fmt%253D8%2526uo%253D4%2526partnerId%253D30">iOS</a></p> <p><strong>Cost</strong>: Free</p> <p>This <a href="http://click.linksynergy.com/fs-bin/stat?id=g519OIyP0is&amp;offerid=146261&amp;type=3&amp;subid=0&amp;tmpid=1826&amp;RD_PARM1=https%253A%252F%252Fitunes.apple.com%252Fus%252Fapp%252Fstronglifts%252Fid488580022%253Fmt%253D8%2526uo%253D4%2526partnerId%253D30">app guides beginning weightlifters according to the Stronglifts 5x5</a> program. The initial report is available for free online, although membership in the community costs. Basically, you perform five sets of five reps of the prescribed lifts each time. The app tells you which lifts to perform and what weight you're at for each lift and offers a timer for your rest periods. It also allows you to track your bodyweight as you progress through the program, so that you can see how you're progressing. And if you're ever in need of motivation, you can look back over all of your data to see how far you've come.</p> <p>In addition to functionality, this app is pretty. Both layout and usability are intuitive, although it's a little tricky the first time you try to edit your workouts manually.</p> <h2>Best Bodyweight Workout: Gorilla Workout</h2> <p><strong>Device</strong>: <a href="http://click.linksynergy.com/fs-bin/stat?id=g519OIyP0is&amp;offerid=146261&amp;type=3&amp;subid=0&amp;tmpid=1826&amp;RD_PARM1=https%253A%252F%252Fitunes.apple.com%252Fus%252Fapp%252Fgorilla-workout-fitness-aerobic%252Fid434101127%253Fmt%253D8%2526uo%253D4%2526partnerId%253D30">iOS</a> and <a href="https://play.google.com/store/apps/details?id=com.scopic.gorilla">Android</a></p> <p><strong>Cost</strong>: $0.99</p> <p>If you're looking to start a workout routine and you're OK doing your strength training via bodyweight exercises only, <a href="http://click.linksynergy.com/fs-bin/stat?id=g519OIyP0is&amp;offerid=146261&amp;type=3&amp;subid=0&amp;tmpid=1826&amp;RD_PARM1=https%253A%252F%252Fitunes.apple.com%252Fus%252Fapp%252Fgorilla-workout-fitness-aerobic%252Fid434101127%253Fmt%253D8%2526uo%253D4%2526partnerId%253D30">Gorilla Workout is a great option</a>. It offers four different levels of difficulty, so you can use it no matter your current level of fitness. If you're not sure how to do a particular movement, you can see sparse but complete examples of what it should look like. All you need to do is pick a level, and then do what the app tells you to do. (See also: <a href="http://www.wisebread.com/20-great-body-weight-exercises-and-why-you-should-do-them">20 Great Body Weight Exercises (and Why You Should Do Them)</a>)</p> <p>This is a great app for developing overall fitness, including both cardio and strength training. However, it doesn't allow you to use different levels for different parts of your body. If, for instance, you're perfectly comfortable doing burpees but cannot yet do pistols, you cannot eliminate the more difficult (for you!) exercises from your list or choose an easier option until you're up to speed.</p> <h2>Best Comprehensive Fitness System: JEFIT</h2> <p>Device: <a href="http://click.linksynergy.com/fs-bin/stat?id=g519OIyP0is&amp;offerid=146261&amp;type=3&amp;subid=0&amp;tmpid=1826&amp;RD_PARM1=https%253A%252F%252Fitunes.apple.com%252Fus%252Fapp%252Fjefit-pro-workout-fitness%252Fid502623262%253Fmt%253D8%2526uo%253D4%2526partnerId%253D30">iOS</a> and <a href="http://www.amazon.com/gp/product/B004PKH36K/ref=as_li_ss_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B004PKH36K&amp;linkCode=as2&amp;tag=best-apps-20">Android</a></p> <p>Cost: Free; Pro version is $4.99 on iOS, $2.99 on Android</p> <p><a href="http://click.linksynergy.com/fs-bin/stat?id=g519OIyP0is&amp;offerid=146261&amp;type=3&amp;subid=0&amp;tmpid=1826&amp;RD_PARM1=https%253A%252F%252Fitunes.apple.com%252Fus%252Fapp%252Fjefit-pro-workout-fitness%252Fid502623262%253Fmt%253D8%2526uo%253D4%2526partnerId%253D30">JEFIT is another great all-around fitness app</a>, although it includes more than just bodyweight exercises. If you like to use <a href="http://www.amazon.com/gp/product/B009TRSB4C/ref=as_li_ss_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B009TRSB4C&amp;linkCode=as2&amp;tag=wisbre03-20" target="_blank">free weights</a> or weight machines at the gym for your strength training, then this app may work better for you than Gorilla Workout. In addition, it offers robust ways to track your body and workout statistics, so you can see change over time. It also offers a rest timer, so you can maximize your time at the gym.</p> <p>JEFIT is a customer favorite not only because of the varied exercise routines it offers, but because you can sync it with an online account accessible via the web. If you like to see your workouts or your stats on a larger screen, or want to interact with other users on the forum, this is a huge bonus. (See also: <a href="http://www.wisebread.com/how-to-stick-to-an-exercise-plan">How to Stick to an Exercise Plan</a>)</p> <h2>Best Beast Workout: British Military Fitness</h2> <p><strong>Device</strong>: <a href="http://click.linksynergy.com/fs-bin/stat?id=g519OIyP0is&amp;offerid=146261&amp;type=3&amp;subid=0&amp;tmpid=1826&amp;RD_PARM1=https%253A%252F%252Fitunes.apple.com%252Fus%252Fapp%252Fbritish-military-fitness-my%252Fid358790710%253Fmt%253D8%2526uo%253D4%2526partnerId%253D30">iOS</a></p> <p><strong>Cost</strong>: $4.99</p> <p>If you subscribe to the adage &quot;No Pain, No Gain,&quot; then this might be the strength training app for you. Simply tell the <a href="http://click.linksynergy.com/fs-bin/stat?id=g519OIyP0is&amp;offerid=146261&amp;type=3&amp;subid=0&amp;tmpid=1826&amp;RD_PARM1=https%253A%252F%252Fitunes.apple.com%252Fus%252Fapp%252Fbritish-military-fitness-my%252Fid358790710%253Fmt%253D8%2526uo%253D4%2526partnerId%253D30">British Military Fitness app</a> whether you're trying to improve muscle tone or get generally fitter, and it will make up a program specifically for you. It also offers a couple of fitness tests, which allow you to gauge your progress. Choose between a general fitness test or the &quot;bleep&quot; test, and see what you're capable of.</p> <p>While the app claims that it isn't like boot camp and that it simply encourages you to exercise, some people simply don't find it motivating to be yelled at. If you follow the program, the app will give results, but you may not enjoy the time you spend with it.&nbsp;</p> <h2>Best Lifting-Focused: Gym Buddy</h2> <p><strong>Device</strong>: <a href="http://click.linksynergy.com/fs-bin/stat?id=g519OIyP0is&amp;offerid=146261&amp;type=3&amp;subid=0&amp;tmpid=1826&amp;RD_PARM1=https%253A%252F%252Fitunes.apple.com%252Fus%252Fapp%252Fgym-buddy%252Fid292672627%253Fmt%253D8%2526uo%253D4%2526partnerId%253D30">iOS</a></p> <p><strong>Cost</strong>: $2.99</p> <p><a href="http://click.linksynergy.com/fs-bin/stat?id=g519OIyP0is&amp;offerid=146261&amp;type=3&amp;subid=0&amp;tmpid=1826&amp;RD_PARM1=https%253A%252F%252Fitunes.apple.com%252Fus%252Fapp%252Fgym-buddy%252Fid292672627%253Fmt%253D8%2526uo%253D4%2526partnerId%253D30">Gym Buddy is a powerful app</a> focused specifically on weightlifting in a gym setting. You can record nearly anything you want about the time you spend lifting, and you can always go back and edit. In return for your information, Gym Buddy can spit out all sorts of statistics. You can see how your one-rep max weights have changed over time, or track your workout volume for a particular lift over one month, three months, or the last year. (See also: <a href="http://www.wisebread.com/8-legit-ways-to-use-the-gym-for-free">8 Legit Ways to Use the Gym for Free</a>)</p> <p>Gym Buddy doesn't offer examples of each lift, so it's targeted towards people who already know how to lift properly.</p> <p><em>Which strength training and fitness apps have you found useful in your quest for better health and fitness?</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/sarah-winfrey">Sarah Winfrey</a> of <a href="http://www.wisebread.com/the-top-5-strength-training-apps">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-3"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/5-fitness-gadgets-actually-worth-the-money">5 Fitness Gadgets Actually Worth the Money</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/the-5-best-resistance-bands">The 5 Best Resistance Bands</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/5-most-affordable-gym-memberships">5 Most Affordable Gym Memberships</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/the-5-best-exercise-videos">The 5 Best Exercise Videos</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-online-workout-videos-for-free-or-cheap">7 Online Workout Videos for Free or Cheap</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Health and Beauty exercise smartphone apps strength training Wed, 21 Aug 2013 09:48:34 +0000 Sarah Winfrey 981066 at http://www.wisebread.com